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Oct 22

Is Ham Healthy? Nutrition, Benefits, and Downsides – Healthline

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Ham is a popular deli meat, appetizer, and entre that youve likely eaten on sandwiches or with holiday meals.

Its a pork product that comes from pigs legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.

Since its a processed meat, you may wonder whether ham is good for you.

This article reviews hams nutrients, benefits, and downsides to determine whether its healthy.

Ham is high in protein but low in carbs, fat, and fiber. Its also low in calories when eaten alone.

Just 2 ounces (57 grams) approximately 34 thin slices of ham provide (1, 2, 3):

Ham is particularly rich in selenium, providing up to 76% of the DV per 2 ounces (57 grams), depending on the type. Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).

Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).

Ham also provides all nine essential amino acids, making it a complete protein. Amino acids help build proteins and play critical roles in metabolism, gene expression, and cell communication (6, 7, 8, 9).

Whats more, this popular red meat contains decent amounts of phosphorus, zinc, and potassium, which help your body produce energy, fight infections, and maintain heart health (10, 11, 12).

Furthermore, ham and other meats are a rich dietary source of carnosine, choline, and coenzyme Q10 compounds that aid energy production and cell messaging throughout your body (13).

Ham is a lean protein that contains important vitamins, minerals, and amino acids. Its particularly rich in selenium.

Ham begins as a piece of raw pork cut from the hind legs of a pig. Its then cleaned and cured using one or more of the following methods (14):

Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pigs leg, then reshapes and packages it.

Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isnt cured or cooked, you must cook it fully before its safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.

Keep in mind that factors like the type of pig feed and processing method affect hams nutritional value (15).

One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).

Whereas cured hams are preserved using salt or smoke, fresh hams are raw and must be fully cooked prior to consumption. Mechanically formed ham is a highly processed variety.

Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.

Some of the most common types of ham are:

These varieties differ in nutritional value. This table depicts the nutrients in 2 ounces (57 grams) of various types of ham (17, 18, 19, 20, 21, 22, 23, 24):

As you can see, chopped ham packs far more calories than most other types. The protein, fat, and sodium contents vary significantly though Jamn tends to have the most protein, chopped ham the most fat, and country ham the most salt.

Ham varies significantly in flavor and nutrients depending on the style and curing method.

Eating ham occasionally may offer several health benefits.

Ham is rich in protein, minerals, and other nutrients that support optimal health. The most notable include:

Regularly eating foods with a low calorie density may promote weight loss by helping you feel full for longer. Calorie density is a measure of calories relative to the weight (in grams) or volume (in mL) of a given food (37).

Its measured on this scale (38):

Sliced ham clocks in at 1.2, giving it a low calorie density. Thus, it may be a good protein to eat in moderation if youre trying to lose weight.

Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss (39).

Since ham and other pork products contain many amino acids, theyre often considered high quality protein sources. Regularly eating these proteins may play a crucial role in maintaining muscle mass and strength, particularly among older adults (40).

Moreover, ham is a good source of the molecule carnosine, which may improve exercise performance (41, 42).

Nevertheless, some studies suggest that the association between dietary protein intake and muscle mass isnt as strong as initially thought (43).

Spanish-style Iberian ham, or Jamn Ibrico, comes from black Iberian pigs that eat a diet of grains and corn before grazing on acorns, grass, and herbs prior to slaughter.

Recent studies suggest that this type of ham doesnt increase your risk of chronic conditions, such as high blood pressure and heart disease, compared with other types (44, 45, 46).

Several studies even indicate that some of its compounds exert antioxidant-like effects that decrease the risk of inflammation and endothelial harm associated with high blood pressure (47, 48, 49, 50, 51).

All the same, further research is necessary.

Ham is a low calorie protein that provides beneficial nutrients and may help you maintain muscle mass.

People may avoid or limit meats like ham for a number of reasons, such as their high amounts of preservatives and salt.

In addition, ham may have several drawbacks.

Curing and smoking the primary cooking methods for ham result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) (5, 52, 53).

Levels of these compounds increase even more when ham is reheated using high-temperature cooking methods like grilling, pan-frying, and barbecuing (5, 52, 53).

Furthermore, nitrate- and nitrite-based preservatives, which are sometimes added to ham to retain its color, limit bacterial growth, and prevent rancidity, may likewise cause cancer (54).

The International Agency for Research on Cancer (IARC) holds that processed meats like ham cause colorectal cancer and possibly pancreatic and prostate cancers (5, 52, 53).

Processed meats like ham contribute significant amounts of salt to many peoples diets around the world (54, 55, 56, 57).

In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).

High sodium intake is linked to an increased risk of conditions like high blood pressure, heart disease, and kidney failure. Consequently, people who have these conditions or are at risk of developing them may want to limit their ham intake (54, 55, 56).

Although a link between processed meat and cancer risk is well established, studies show mixed results regarding how ham affects your risk of other chronic diseases.

On one hand, Spanish-style Iberian ham may protect against inflammation. On the other hand, large human studies show a higher mortality rate among those who eat processed red meat often likely due to an increased susceptibility to chronic disease (58).

One meta-analysis found that eating 1.76 ounces (50 grams) of processed red meat per day not only increased ones risk of prostate and colorectal cancers but also breast cancer, stroke, and death due to heart disease (59).

Keep in mind that these studies arent specific to ham, as they include other processed meats like roast beef, bacon, sausage, and hot dogs.

Plus, in these types of large cohort studies, it can be difficult to isolate the direct effects of processed meat from other lifestyle factors that influence death and chronic disease.

As such, more research is needed.

Although outbreaks of food poisoning linked directly to ham have decreased in recent years, processed meats and sliced deli meat like ham remain at a high risk of contamination by Listeria, Staphylococcus, and Toxoplasma gondii bacteria (60, 61, 62, 63).

Therefore, people who have a high risk of contracting foodborne illness may want to avoid ham. These populations include young children, older adults, and those who are immunocompromised or pregnant.

Ham and other processed meats are very high in salt and associated with an increased risk of certain cancers.

Although ham has several potential benefits, it may be best to eat it in moderation due to its downsides.

Multiple cancer organizations, including the World Cancer Research Fund (WCRF) and American Cancer Society (ACS), advise people to eat very little, if any, processed meat (64, 65).

Since research links processed meat to colorectal, stomach, pancreatic, and prostate cancers, people with a family history of these cancers may especially wish to limit or avoid ham.

Choosing less processed types of ham may be one way to lower its health risks.

The U.S. Department of Agriculture (USDA) recommends eating 26 ounces (737 grams) of meat, poultry, and eggs per week while limiting processed meats and choosing from a variety of plant and animal proteins (66).

Thus, ham can be one of many protein choices in a healthy diet. Bear in mind that a fresh ham usually contains less sodium and fewer carcinogens than cured or processed ham, so look closely at the label to determine whether its fresh, lean, or low in salt.

Some cancer organizations suggest eating as little processed meat as possible due to its health risks. All the same, if you want to enjoy ham, eat it in moderation and choose types that are fresh, lean, and low in sodium.

Ham is a cut of pork thats typically cured and preserved, although its also sold fresh. Its rich in protein and several beneficial nutrients.

However, regularly eating processed meats like ham may increase your risk of certain cancers. Thus, its best to limit your intake and stick to fresh, less processed types of ham as part of a balanced diet.

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Is Ham Healthy? Nutrition, Benefits, and Downsides - Healthline

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