Ham And Keto: A Match Made In Heaven?

Ham is a popular meat choice for those on a keto diet, as it is carb-free and a good source of protein and fat. However, it often contains added sugars, which can be problematic for those on a keto diet. Uncured ham is a better option for keto dieters, as it does not contain added sugars or artificial preservatives such as nitrites and nitrates, which have been linked to certain health risks. When choosing ham, it is important to read the nutrition label and ingredient list to ensure it fits within your keto macros. Overall, ham can be a tasty and nutritious addition to a keto diet when consumed in moderation and paired with other keto-friendly foods.

Deli ham vs. regular ham

Deli ham is a generic term for ham that has been specially formed into loaves for thin, even slicing. Deli ham is generally compressed scraps that weren't big enough for actual cuts of meat, with added salt for "flavour". Deli ham is usually low in carbs (1-2 grams of carbohydrates per serving) and can be considered dirty keto. However, it is important to check the ingredients list to make sure it is not made with added sugar. Deli ham can be cured or uncured. Cured deli ham will have been treated with preservatives and must be cooked before eating. Uncured deli ham will not contain artificial ingredients and must be cooked until it reaches a safe temperature of 145 degrees Fahrenheit.

Regular ham, on the other hand, can refer to a few different types of ham. A whole ham will typically weigh 18-20 pounds and includes both the "butt" end and the "shank" end. The butt end is the upper part of the ham and is more fatty, while the shank end is the lower end and is less fatty. Bone-in hams have more flavour but can be challenging to carve. Boneless hams are made to be easier to carve but often don't taste as good as bone-in hams.

There are also different types of regular ham, including city ham, country ham, honey-cured ham, and sugar-cured ham, among others. City ham is the most typical ham in the US. It is soaked in or injected with a brine of salt, sugar, and flavourings, then lightly smoked or boiled. Country ham is dry-cured with salt and sometimes smoked and aged. Honey-cured ham is cured using honey, while sugar-cured ham uses cane or beet sugar or both.

Uncured ham

When cooking uncured ham, it is recommended to bake it in the oven for about 2 1/2 to 3 hours, or 15-20 minutes per pound. The ham should reach a temperature of at least 160 degrees Fahrenheit.

If you're looking for a keto-friendly glaze for your uncured ham, you can try a combination of keto maple syrup, butter, Dijon mustard, apple cider vinegar, garlic powder, cinnamon, and ground cloves. This glaze has the same sweetness and flavour as traditional glazes but without the sugar.

So, if you're on a keto diet, uncured ham is a delicious and healthy option that can be enjoyed in various dishes, from pizza toppings to casseroles and soups.

Nutritional value of ham

Ham is a popular deli meat, appetizer, and entrée, usually cut from the hind legs of a pig. It is typically cured and preserved and is rich in protein and several beneficial nutrients. However, it is also high in sodium and other preservatives.

A 3-ounce serving of cured ham has 1 gram of carbohydrates, 4 grams of fat, and 14 grams of protein. It also provides all essential amino acids and is high in selenium, a mineral that helps regulate thyroid function.

Ham is typically cured using one of three methods: dry curing, wet curing, or smoking. Cured hams are preserved using salt or smoke, while fresh hams must be fully cooked before consumption. Mechanically formed ham is a highly processed variety.

The nutritional value of ham varies depending on the type and curing method. Deli ham, chopped ham, city ham, and country ham are some of the most common types. Deli ham, for example, is typically low in carbs (1-2 grams per serving) and can be considered keto-friendly, while honey-glazed ham is usually cooked with a sugar coating and is not keto-friendly.

In conclusion, ham is a lean protein that can be part of a healthy diet when consumed in moderation. However, due to its high sodium content and potential cancer risks associated with processed meats, it is best to limit intake and choose fresh, less processed varieties whenever possible.

Ham cooking methods

Ham is a traditional dish for the holiday season, especially at Christmas and Easter. There are several ways to cook ham, and the method you choose will depend on the type of ham you have purchased. Here are some of the most common cooking methods.

Baked Ham

Baked ham is a classic dinner centerpiece and is often served at Easter. This cooking method is best for a fully-cooked whole ham, either boneless or bone-in. As ham is already cooked during the curing process, the oven time is mostly for heating the meat through.

To bake a ham, preheat your oven to 325°F. Place the ham on a rack in a roasting pan, adding a cup of water to the bottom of the pan to create steam and keep the meat moist. Cover the pan with foil and roast for 12-15 minutes per pound, or until the ham reaches an internal temperature of 140°F.

During the last 30 minutes of cooking, you can add a glaze. A classic glaze can be made by mixing brown sugar, Dijon mustard, apple cider vinegar, and apple cider in a saucepan and simmering until the glaze is smooth. Remove the ham from the oven, uncover, and brush the glaze over the meat. Return the ham to the oven and continue to cook, brushing with more glaze every 15 minutes, until the ham reaches an internal temperature of 140°F.

Crock Pot Ham

A Crock Pot is another option for cooking ham, and it is an easy way to keep the meat moist. Simply add the ham to the Crock Pot, cover with a lid, and cook on low for 8-10 hours or high for 4-5 hours. You can add a glaze during the last 30 minutes of cooking if desired.

Roasted Ham

Roasting a ham is similar to baking it, but the higher temperature creates a more intense flavour. Preheat your oven to 350°F and place the ham, flat-side down, in a roasting pan. Add a cup of water to the bottom of the pan and cover with foil. Roast for 12-15 minutes per pound, removing the foil during the last 45 minutes of cooking to allow the skin to crisp up. The ham is done when it reaches an internal temperature of 140°F.

Grilled Ham

Grilling a ham is a less common method but can be a great way to add a smoky flavour to the meat. Preheat your grill to 350°F and place the ham on the grate, fat-side up. Grill for about 15 minutes per pound, brushing with a glaze during the last 30 minutes of cooking if desired. The ham is done when it reaches an internal temperature of 140°F.

Ham alternatives

Ham is a keto-friendly food, but only if it is not cured or glazed with honey or sugar. Deli ham is a good option as it is free of carbohydrates, but always check the ingredients list to make sure there is no added sugar.

If you're looking for alternative keto-friendly foods to ham, here are some suggestions:

• Bacon: 53.7 calories, 4 grams of fat, 4 grams of protein, and 0.2 grams of carbs per slice.
• Pepperoni: 9.2 calories, 0.78 grams of fat, 0.42 grams of protein, and 0 grams of carbs per slice.
• Salami: 37 calories, 3.1 grams of fat, 2.1 grams of protein, and 0.1 grams of carbs per slice.
• Sausage: 210 calories, 19 grams of fat, 8.1 grams of protein, and 0.6 grams of carbs per link.

Frequently asked questions