Is Eating Ham Healthy? Health Benefits And Possible Side Effects

Know Your Ingredient: Ham

What Is It?
A cut of meat that comes from the rear leg of a pig that is usually cured or smoked to enhance its flavor and extend its shelf life.

What Are Its Benefits?
It maintains bone health, promotes satiety, maintains muscle mass, and reduces the risk of thyroid disease.

Who Can Consume It?
Anybody can consume this except people with high blood pressure, heart disease, kidney disease, and meat allergy.

How Often?
You can consume two servings per week.

Caution
Avoid consuming if you are pregnant or breastfeeding. It may increase the risk of foodborne illnesses and cancer.

What Is Ham?

The red meat of the rear leg of a pig is known as ham. It is generally preserved by a technique called curing. It is preserved using both dry and wet methods. Many consume it during Easter in several cooked varieties. While traditional curing methods used salt, modern methods add nitrites too. Spices are added after curing to enhance the flavor. The ham is later hung in a dark place for 2 to 12 months depending on its variety.

Trivia

The first canned ham was sold in 1926 by Hormel & Co. in Austin, Minnesota. It was called Hormel Flavor-Sealed Ham.

Is Ham Healthy?

Many of us seem to have this question: Is ham good for you? Ham is generally available in processed forms and is a red meat variety. Consuming it in very limited quantities and choosing unprocessed varieties may offer some benefits. But taking it daily, in excess, may not be a healthier option. Hence, knowing the calorific values of the different types of ham hay help.

How Many Calories Does Ham Contain?

We have included the nutrition profile of ham in the next section. Continue reading.

Ham Nutrition Facts

• Fat: 3.15 g
• Carbs: 0.27 g
• Protein: 16.7 g
• Sodium: 1040 mg
• Phosphorus: 261 mg
• Zinc: 1.25 mg
• Potassium: 425 mg
• Iron:0.58 mg
• Copper: 0.05 mg
• Magnesium: 18.8 mg
• Selenium : 20 mcg

All values are sourced from USDA

Ham is available in different types. We have listed them below.

Types Of Ham

1. Deli Ham: This flavorful, lean, and low-fat ham variety is cured. It is generally packaged as slices. It is also known as luncheon or cold-cut meat.
2. York Ham: This delicious ham is made from the leg of a white pig. It is generally dry-cured.
3. Smithfield Ham: This ham is cured in Smithfield, Virginia, and hence the name.
4. Gammon: This ham variant is slightly cured. It must be completely cooked before serving.
5. Prosciutto: This high-quality is considered the finest sliced ham. It is also known as Italian dry ham. It is generally served uncooked.
6. Jamon: This type of ham is especially popular in Spain. It is one of the longest cured ham varieties. It has an intense flavor and less moisture content.
7. Honey-Glazed Ham: This ham type is prepared by heating with honey or sugar syrup. Spices are also added to enhance the flavor.
8. Country Ham: This ham is mostly associated with the southern part of the United States. It is heavily salted, cured, and smoked. It is mostly served at dinners.
9. Chopped Ham: This ham type is chopped into the finest pieces and mixed with seasonings and spices to enhance the flavor. It is then made into loaves.
10. City Ham: This ham variant is precooked and slightly cured. You should heat this ham before serving.
11. Black Forest: This ham variant is believed to have originated in Germany. It is smoked, cured, and fatty (⅕^th of the ham is fat).
12. Limerick Ham: This ham type is boiled in spices and cider and then baked. It is very popular in Ireland.

Trivia

Ham is the most preferred meat choice for sandwiches in the US, followed by chicken or turkey.

Health Benefits Of Ham

1. Is Rich In Beneficial Nutrients

Ham has a significant amount of zinc and meets 9% of the daily requirement. Research shows that zinc is an important micronutrient for human metabolism that catalyzes many enzymatic reactions and helps in the regulation of genes (1). Ham is rich in protein, which is proven to offer an array of health benefits (2). Research shows that protein, when coupled with high calcium diets, can benefit bone health (3). This protein is rich in iron, vitamin B12, omega-3 and omega-6 fatty acids, and essential amino acids that may help in building the immune system (4), (5).

2. May Help Maintain BMI

Some research suggests people consuming red meat (including ham) may have a lower BMI when they also include more vegetables in their diet (6), (7). Red meat intake was also inversely associated with blood pressure and may promote heart health. Its low carbohydrates content may aid in losing or maintaining weight (8). However, it is highly recommended to consume ham in moderation. Those with a sedentary lifestyle are recommended to consume ham even less frequently.

3. May Help Reduce The Risk Of Thyroid Disease

Selenium is a trace mineral required for various metabolic processes in the body. The selenium in 3 ounces of roasted ham is known to meet 76% of the daily requirement of the nutrient. Studies have shown that selenium deficiency may cause thyroid disease. The high selenium content in ham may help in this regard (9). However, moderate consumption is highly recommended.

4. May Promote Satiety

Ham is a good source of dietary protein. Studies have shown that diets rich in protein can significantly promote satiety and also aid in weight loss (10). A high protein intake may also help treat metabolic syndrome and address obesity to some extent. However, moderate consumption of ham is key due to its calorie-dense nature. More research on the satiating effects of ham are warranted.

5. May Help Maintain Muscle Mass

The high protein content in ham may also help maintain muscle mass. Research shows that dietary protein intake, and the resulting increased availability of plasma amino acids, stimulates muscle protein synthesis hence helping with muscle growth (11). Increased muscle protein synthesis can lead to improved muscle mass, strength, and function over time.

6. Has Anti-Inflammatory Properties

Studies show that Spanish dry-cured ham has active bioptides that possess anti-inflammatory properties (12). The functionalized ham may impair certain platelets that may otherwise cause inflammation. It might improve oxidative status of the human body and affect inflammatory status. However, more quality research is needed in this regard.

These are the potential health benefits of ham being an anti-inflammatory and antioxidant agent. However, more research is warranted to substantiate them.

In the next section, we discuss the detailed process of how ham is made. Take a look.

How Ham Is Made

Raw pork is generally subjected to these methods for preparing ham.

Ham is generally made by using any or all of the following processes.

• Cutting

Ham is kept with bones, partially boned, or even boneless. Here, the shank end remains fattier and the butt end is lean. This makes the ham easier to slice. This is the most primary method used to prepare ham.

• Curing

Curing is done in two methods. One is wet curing where ham is soaked in a solution of brine (saltwater). This curing is generally done before smoking the ham. The other method is dry curing where the ham is covered with a layer of salt and is cured until the ham absorbs the salt completely. It is then generally preserved.

• Smoking

The ham is smoked for a unique flavor. It is generally smoked at 100^o F for weeks to enhance its flavor.

• Cooking

The ham is partially cooked or fully cooked. While partially cooked ham is heated up to 137^o F, fully cooked ham is generally heated up to 148^o F. The partially cooked ham is generally baked before serving, while the fully cooked ham can be served with mild heating.

• Aging

This method is generally considered a mix of all types. Here, the ham is aged for an extended duration along with curing, smoking, and hanging. The duration may generally range from one to eight years. Aged hams tend to develop a mold on them that is generally scraped and washed before consumption. Aged hams are said to have a unique flavor and are comparatively expensive when compared to other types of ham.

Is ham bad for you? This is a question that comes to mind with most varieties of red meat. While the above sections spoke of ham’s benefits, it can also have some negative effects if consumed in excess. Read on to know more about the possible risks associated with ham consumption.

Side Effects Of Eating Ham

1. High Sodium Content May Increase The Risk Of Chronic Conditions

Ham is high in sodium and contributes to 43% of the daily value. The sodium content is even higher in processed ham varieties. Studies show that high sodium content can increase the risk of many chronic conditions like hypertension and cardiovascular and renal diseases (13). Hence, caution is advised if you are choosing processed ham varieties over other varieties.

2. May Cause Foodborne Illnesses

Meat varieties, especially pork, must be handled and cooked properly before consumption. This is to reduce the risk of any foodborne illness.  Studies show that trichinellosis is a major foodborne illness associated with pork. It occurs with the consumption of raw or undercooked pork (14). It is characterized by fever, abdominal pain, diarrhea, nausea, and vomiting.

3. May Increase The Risk Of Methemoglobinemia

Nitrates are generally used to process dry-cured ham to provide protection against pathogen microorganisms. Studies show that these nitrates may cause methemoglobinemia, a potentially fatal condition where hemoglobin is oxidized to methemoglobin and loses its ability to bind and transport oxygen (15). Hence, caution is highly advised if you are consuming dry-cured hams.

4. May Increase Diabetes Risk

Recent studies have shown that long-term consumption of processed meat, especially red meat, may increase type 2 diabetes risk in both men and women (16). Hence, minimize consumption of processed red meats.

5. May Increase The Risk Of Dementia

Studies show that intake of highly processed and red meat is associated with an increased risk of dementia (17)..

6. May Increase The Risk Of Cancer

Processed meat consumption is linked to colorectal cancer. Studies suggest that excessive consumption of red and processed meats may induce carcinogenesis and elevate the risk of cancer. The coloring agents and preservatives used to process meats may also elevate cancer risk (18)..

Apart from the above-mentioned side effects, ham has no fiber. This may cause constipation and digestive issues (4), (19).

Infographic: Top Health Benefits Of Ham

Ham is a meat product known for its distinct flavor and saltiness. It has a rich nutritional profile and contains a wide range of vitamins and minerals that can help treat several ailments. From maintaining BMI to retaining muscle mass, ham has many health benefits. The infographic below lists benefits of including ham in your diet. Check it out for more information!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is ham as healthy as chicken?

Yes. Ham is healthier than chicken due to its slightly high macronutrient values (20), (21). However, excess consumption of ham may cause some adverse effects due to its high sodium values.

Are there any vitamins in ham?

Meat and meat products are rich in B vitamins such as vitamin B6 and vitamin B12 (22).

Is ham good for your heart?

The intake of cooked ham, which is low in salt, and fat and enriched with a mix of dietary polyphenols, have a protective effect against the risk of cardiovascular diseases (23).

Is ham difficult to digest?

Yes. Meat products are difficult to break down, making digestion a little difficult to process due to the presence of protein.

Does ham have a lot of cholesterol?

Yes. Processed pork cuts like ham have more cholesterol values. These are high in sodium and saturated fat values.

Are ham and cheese healthy?

No. This combination is not healthy because of its high calories and saturated fats. However, if you choose low sodium baked ham, it can make a healthy choice.

Is ham good for athletes?

Yes. Ham is a good food option for athletes due to its good protein values. Diet rich in protein helps build muscle tissue.

Image: Stable Diffusion/StyleCraze Design Team

Is ham healthy to eat? Click on the video below to explore the nutritional benefits and drawbacks of ham to help you make an informed decision.

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Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

     

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients.   Her forte lies in therapeutic diets for type 2 diabetes, thyroid, cholesterol, PCOD/ PCOS, fatty liver, heart health, and other metabolic...more

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

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Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy. After her graduation, she decided to combine her knowledge of science and love for writing to...more