Milly Gaines
The Ketogenic Diet is a low-carbohydrate, high-fat diet that helps with weight loss by forcing the body into a state of ketosis. Meat is a great choice on keto, as it is very filling and helps to reduce appetite and calorie intake while preserving muscle mass. While ham is perfect for a keto diet, provided it is not glazed in sugar, it is important to scrutinize the product label and avoid potentially harmful ingredients that aren't keto-friendly. Deli ham, for example, is often cured with sugar and other non-keto-friendly ingredients. Ham in its natural state is carb-free and keto-friendly, but it is also high in sodium, so nutritionists recommend eating it in moderation.
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What You'll Learn
Smoked ham is keto-friendly, but in moderation
The Ketogenic Diet is a low-carbohydrate method of eating, which helps with weight loss by forcing the body into a state of ketosis. In this state, the body burns fat broken down in the liver, instead of carbohydrates and glucose.
Smoked ham is keto-friendly, but only in moderation. Ham, in its natural state, is high in fat and protein and has virtually zero carbs. It is also a good source of sodium and potassium, which are essential electrolytes needed to maintain the body's fluid balance and nerve function. Additionally, ham is a rich source of selenium, an essential trace mineral.
However, ham is often prepared with a glaze, using honey or brown sugar, which are serious no-nos on the keto diet. These added sugars can cause a significant increase in the carb content of the ham. Therefore, when eating ham on keto, it is best to stick to plain, uncured, and unglazed ham.
Some types of ham, such as deli ham, are also cured with sugar and other non-keto-friendly ingredients. It is important to scrutinize the product label and avoid potentially harmful ingredients. Opting for pasture-raised ham is a healthier alternative, as it ensures the animals are happier and healthier, and also has positive effects on the nutrient quality and flavor of the meat.
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Avoid glazed ham
The Ketogenic Diet is a low-carbohydrate method of eating, which helps people lose weight by forcing the body into a state of ketosis. In this state, the body burns fat broken down in the liver, instead of carbohydrates and glucose.
Ham is a good source of sodium and potassium, which are essential electrolytes needed to maintain the body's fluid balance and nerve function, especially during ketosis. Ham is also a good source of selenium, an essential trace mineral.
However, ham is typically prepared with a glaze, which can be high in sugar and carbohydrates. Glazed ham is therefore not recommended for keto dieters. A single serving of glazed ham (1.9 oz) can contain up to 4 grams of net carbs, which is a significant amount for keto.
Ham is also often cured with sugar and other non-keto-friendly ingredients, which can add to the carbohydrate content. It is important to scrutinize the product label and avoid these ingredients.
Instead, keto practitioners recommend opting for plain, uncured, and unglazed ham, which is virtually carb-free. Deli ham is a good option, provided it is not cured with sugar.
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Avoid honey-cured ham
The Ketogenic Diet is a low-carbohydrate method of eating, which helps people lose weight by forcing the body into a state of ketosis. While ham is perfect for a keto diet, provided it is not glazed in sugar, honey-cured ham should be avoided.
Ham in its natural state is keto-friendly. It is high in fat and protein while having virtually zero carbs. However, cured or glazed ham, prepared with added sugars like honey or brown sugar, will interfere with your keto diet. A slice of non-cured and non-glazed ham contains only 1.02 grams of carbohydrates, which keto practitioners say is an inconsequential amount. On the other hand, 1.9 ounces of honey-cured ham has a carb content of 3.9 grams, which is much higher.
Honey-cured ham is also likely to contain nitrites and nitrates, which are not healthy for your body over time. It is also important to scrutinize the product label and avoid potentially harmful ingredients that aren’t keto-friendly. Deli hams, in particular, are often cured with sugar and other non-keto-friendly ingredients.
Therefore, to stay within the keto diet, it is best to avoid honey-cured ham and opt for plain, uncured, and unglazed ham instead.
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Deli ham is often cured with sugar
Deli ham is a keto-friendly option, but it is important to be mindful of the curing process and its ingredients. Deli ham is often cured with sugar, which can increase the carbohydrate content of the meat. Carbohydrates are limited to 5-10% of daily calories on a ketogenic diet, so consuming ham with added sugars can cause you to exceed your daily carb allowance and interfere with ketosis.
The curing process is used to preserve meat and enhance its flavour. During curing, ham is injected with a mixture of chemicals, including sodium nitrate, sodium phosphate, potassium chloride, sodium erythorbate, salt, brown sugar, water, and flavourings. The ham is then cooked in a smoker or an oven. The high cooking temperatures and brine solution work together to kill bacteria and produce a safe-to-eat product.
While cured ham has a longer shelf life and a more intense flavour, uncured ham is perceived as a healthier alternative. Uncured ham is cured naturally using salt, celery powder, and/or beets, without the addition of artificial preservatives and nitrates/nitrites. The vitamin C in the vegetables prevents the formation of nitrosamines, reducing the risk of cancer associated with cured meats.
When following a keto diet, it is recommended to opt for plain, uncured, and unglazed ham to avoid added sugars and carbohydrates. Traditional sliced deli ham, which is typically uncured, is a good option as it is completely free of carbohydrates. However, it is important to scrutinize product labels and prioritize ham with organic and non-GMO certifications to minimize the consumption of potentially harmful ingredients.
Additionally, moderation is key when consuming ham on a keto diet due to its high sodium content. Excessive sodium intake can have adverse health effects and interfere with the body's ability to burn fat efficiently. Therefore, keto practitioners should balance their mineral intake and incorporate alternative sources of fat and protein, such as bacon, pepperoni, salami, or sausage, into their meals.
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Choose pasture-raised ham
Ham is keto-friendly, but it is important to choose the right kind. While ham in its natural state is high in fat and protein and has virtually zero carbs, some types of ham are loaded with preservatives, hidden carbs, and sugars that can knock your body out of ketosis.
Pasture-raised ham is the next best option for a healthy ketogenic diet after grass-fed pork. Pasture-raised animals have access to the outdoors, where they can forage and roam freely in their natural habitat. This farming method ensures the animals lead happier and healthier lives and has positive effects on the nutrient quality and flavor of the meat.
Grass Roots Farmers' Cooperative offers pasture-raised boneless smoked ham that is carefully smoked over real hickory wood for 10 to 12 hours. Their hams are free from synthetic nitrates or nitrites and are sourced from animals that are allowed to roam freely on natural, non-GMO pasture. They are never treated with hormones or antibiotics.
Tussock Sedge Farm also offers pasture-raised ham from heritage breed pigs that are raised slowly, spending their entire lives in the fields and woods, eating grass, clover, roots, berries, and nuts. Their pigs are never fed corn, soy, hormones, or antibiotics.
When choosing pasture-raised ham, look for organic and non-GMO certifications and opt for products with the shortest ingredient list possible. Prioritize ham that is free from synthetic nitrates and nitrites and sourced from animals that are allowed to roam freely and are not treated with hormones or antibiotics.
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Frequently asked questions
Yes, but only if it is not glazed in sugar.
Plain, uncured, and unglazed ham are keto-friendly. Deli ham is usually cured with sugar and other non-keto-friendly ingredients, so it's best to check the label.
Ham is a good source of sodium and potassium, which are essential electrolytes needed to maintain the body's fluid balance and nerve function during ketosis. Ham is also a rich source of selenium, an essential trace mineral.
Ham is high in sodium, so it should be eaten in moderation. Some types of ham are cured with artificial preservatives, such as nitrites and nitrates, which are not healthy for your body over time.
Yes, keto dieters also eat bacon, pepperoni, salami, and sausage.
