Rethinking the Italian Sub: Are Cold Cuts a Risk for Dementia?

When it comes to popular sandwich choices, the Italian sub often tops the list. In the AC area we call them the Regular or the Special. They are packed with an assortment of cured meats such as Genoa salami, imported ham and capocollo/capicola ham offering a savory, satisfying experience.

However, emerging research has linked the consumption of cold cuts — commonly found in Italian subs — to an increased risk of dementia. For those who value both taste and health, this presents an important reason to reconsider your sandwich order, or at least, how often you order it.

The Connection Between Cold Cuts and Dementia

Cold cuts, also known as processed meats, are preserved through curing, smoking, or salting. They often contain nitrates and nitrites — chemical preservatives that have been linked to the formation of potentially harmful compounds in the body. Some studies suggest that regular consumption of processed meats may contribute to cognitive decline by promoting inflammation and oxidative stress, which are factors implicated in the development of dementia.

Numerous studies, some presented at the Alzheimer's Association International Conference, have shown a link between processed red meats (which include cold cuts like bologna, salami and other deli meats) and an increased risk of dementia.

• Eating as little as two servings of processed red meat per week has been associated with a 14% higher risk of dementia compared to those who eat less than three servings a month.
• Each additional daily serving of processed red meat has been tied to an extra 1.6 years of "brain aging," impacting memory and thinking skills.
• Reasons for the Risk:High in Saturated Fat and Sodium: Processed red meats are often high in saturated fat and sodium, which can contribute to high blood pressure and damage blood vessels, potentially harming the brain over time.Nitrites and Other Chemicals: The nitrites and other chemicals used in processing these meats may also directly damage brain cells.Ultra-Processed Foods: Cold cuts fall under the category of "ultra-processed foods" (UPFs). Diets high in UPFs are generally lacking in the nutritional richness found in whole foods and have been linked to a higher risk of cognitive decline and dementia.

What Does this Mean for Your Sandwich Choices?

While the occasional Italian sub is unlikely to cause immediate harm, consistently relying on cold cuts as a protein source could have long-term health implications. It’s worth exploring alternatives that reduce exposure to processed meats.

Sandwich Alternatives

• Tuna & Provolone Cheese Sub: This is a delicious alternative to choose, and it is packed with flavor. Find this on the menu at White House Sub Shop.
• Chicken Cheesesteak: white meat chicken is typically uncured, and would be a great alternative to a cured meat sub. This one you can find at Chelsea's Pizza.
• Grilled Provolone: a hot vegetarian option with grilled onions, mushrooms, and peppers is on the menu at Pete's Sub & Deli.
• Fried Eggplant: Although fried, this sandwich generally contains less saturated fats than an Italian Sub (~3.5g vs 17g, respectively). This homemade sub dressed with lettuce, tomato, and onion with hot peppers, and oil is a delicious vegetable alternative found at Sack O' Subs.
• Plant-based Cold cuts: consider having a sub made at your favorite sub shop, but instead of it including cured meats, ask for it without any meat. Stop by your local grocery store, such as Bonterra Market, Acme or ShopRite to pick up vegan deli meat, which is found in the produce section. Add those meats to your sub for a plant-based alternative.

Conclusion

Choosing a sandwich without cold cuts is a simple step towards protecting brain health while still enjoying delicious meals. By opting for chicken, tuna or plant-based fillings with fresh, cooked ingredients, you not only reduce your dementia risk but also add nutrient-dense, wholesome flavors to your diet. Next time you’re craving an Italian sub, consider swapping in a healthier alternative—your brain will thank you.

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