There are many different types of ham available on the market, but not all of them are healthy. Some hams are high in unhealthy fats and sodium, while others are packed with nutrients that can benefit your health. In this blog post, we will discuss the best and worst types of ham, as well as their corresponding health benefits.
What is Ham?
Ham is a type of pork that has been cured, smoked or both. It is usually sold sliced and can be used in a variety of dishes. Ham is high in protein and also contains several vitamins and minerals, including iron, potassium, and zinc.
How Ham is Made?
Ham is made from the hind leg of a hog. The processed red meat is cured with a salt solution, then it is either smoked or cooked. Ham can be dry-cured, wet-cured, or injected with a brine solution.
Dry-cured ham is rubbed with a mixture of salt, sugar, and spices, then it is left to cure for several weeks. Wet-cured ham is soaked in a brine solution, which typically contains salt, sugar, and sodium nitrite. Injected hams are injected with a brine solution using a needle.
After the curing process is complete, the ham is then either smoked or cooked. Smoked ham is smoked at a low temperature for several hours. Cooked ham is cooked in an oven at a high temperature.
Is Eating Ham Healthy?
Ham is a good source of protein and contains several vitamins and minerals. However, some types of ham can be high in unhealthy fats and sodium. It is important to choose leaner cuts of ham and to limit your intake if you are concerned about your health.
Ham Nutrition Facts
One slice of ham (28 grams) contains:
-25 calories
-0 grams of fat
-0 grams of saturated fat
-50 milligrams of sodium
-0.85 grams of protein
Ham Health Benefits
Ham is a good source of protein, which is essential for building and repairing tissues in the body. Ham also contains several vitamins and minerals, including iron, potassium, and zinc. These nutrients are important for maintaining a healthy immune system, supporting metabolism, and helping to protect against chronic diseases.
Weight Loss
Ham can be a good source of protein for people who are trying to lose weight. Protein helps to promote fullness and can help you feel satisfied after eating. Ham is also low in calories, making it a good choice for people who are watching their weight.
Muscle Mass
Ham can help to build and maintain muscle mass. Protein is essential for building and repairing tissues in the body, and it also helps to preserve muscle mass during weight loss. Ham is a good source of protein, as well as several other nutrients that are important for supporting muscle health.
Heart Health
Ham contains several nutrients that are important for heart health. These include potassium, which helps to lower blood pressure, and zinc, which helps to protect against heart disease. Ham also contains niacin, a nutrient that helps to reduce cholesterol levels.
Bone Health
Ham is a good source of several nutrients that are important for bone health, including iron, potassium, and zinc. These nutrients help to support bone density and can help to prevent osteoporosis.
Brain Health
Ham contains several nutrients that are important for brain health, including iron, potassium, and zinc. These nutrients help to support cognitive function and can help to protect against age-related mental decline.
Cancer Prevention
Some research suggests that ham may help to protect against cancer. One study found that niacin, a nutrient found in ham, may help to reduce the risk of colon cancer. Another study found that zinc, another nutrient found in ham, may help to protect against stomach cancer.
Ham Side Effects and Health Risks
Some types of ham can be high in unhealthy fats and sodium. If you are concerned about your health, it is important to choose leaner cuts of ham and limit your intake. Too much sodium can cause high blood pressure, which increases the risk of heart disease and stroke. Too much fat can also lead to weight gain and obesity.
Ham and the Risk Of Methemoglobinemia
Although ham is a generally safe food to eat, there is a small risk of developing methemoglobinemia. This condition occurs when there is an abnormally high level of methemoglobin in the blood. Methemoglobin is a type of hemoglobin that contains iron in the ferric state (Fe+). When too much methemoglobin is present in the blood, it can cause symptoms such as shortness of breath, dizziness, headache, and fatigue. Methemoglobinemia is rare and typically only occurs in people with certain medical conditions or who are taking certain medications.
Diabetes Risk
Some research has shown that consuming cured meats, such as ham, may increase the risk of type II diabetes. This is thought to be due to the high levels of sodium and nitrites in cured meats. However, more research is needed to confirm this link.
Risk of Chronic Conditions
Eating processed meat, such as ham, has been linked to an increased risk of several chronic conditions, including heart disease, cancer, and type II diabetes. This is thought to be due to the high levels of sodium, fat, and chemicals in processed meats.
Risk of Cancer
One study found that eating 50 grams of processed meat per day (about two slices of ham) was associated with a 19% increase in colorectal cancer.
Types Of Ham
There are three main types of ham: dry-cured, wet-cured, and injected.
Dry-cured ham is rubbed with a mixture of salt, sugar, and spices, then it is left to cure for several weeks.
Wet-cured ham is soaked in a brine solution, which typically contains salt, sugar, and sodium nitrite.
Injected hams are injected with a brine solution using a needle.
The nutritional value and health benefits of ham depend on the type of ham you choose. Some types of ham can be high in unhealthy fats and sodium, while others are packed with nutrients that can benefit your health.
What Type of Ham is Healthy?
The healthiest type of ham is dry-cured ham. Dry-cured ham is rubbed with a mixture of salt, sugar, and spices, then it is left to cure for several weeks. This type of ham is lower in sodium than other types of ham and is also a good source of protein and several vitamins and minerals.
What is Cured Ham?
Cured ham is ham that has been treated with a salt solution, then it is either smoked or cooked. The curing process helps to preserve the meat and gives it a unique flavor. Cured ham can be dry-cured, wet-cured, or injected with a brine solution.
Can Ham help with Maintaining BMI?
There is some evidence that ham can help with maintaining a healthy body mass index (BMI). One study found that people who ate cured meats, such as ham, were less likely to be obese than those who didn’t eat cured meats.
Conclusion:
Ham is a generally safe food to eat, but some types of ham can be high in unhealthy fats and sodium. If you are concerned about your health, it is important to choose leaner cuts of ham and limit your intake. Too much sodium can cause high blood pressure, which increases the risk of heart disease and stroke. Too much fat can also lead to weight gain and obesity. Some research has shown that consuming cured meats, such as ham, may increase the risk of type II diabetes.
