Can You Eat Ham On Keto?

Ham is a popular meat choice, but is it keto-friendly? The answer is yes, but with some caveats. Deli ham is typically low in carbs, usually containing 1-2 grams of carbohydrates per serving, so it fits most keto macros. However, glazed hams are often cooked with a sugar coating, which adds carbs and makes them less suitable for a keto diet.

When choosing ham for a keto diet, it's important to check the ingredients list and nutrition label. Look for uncured or low-carb cured ham with no added sugar. Ham can be a good source of protein and minerals such as potassium, zinc, and selenium, but it's important to consume it in moderation due to its high sodium content.

To make a keto-friendly glazed ham, you can use a sugar substitute or a sugar-free maple syrup to create a sweet and savory glaze without the added carbs.

Uncured ham is keto-friendly

Ham is a convenient source of protein, and the meat itself is carb-free. However, many hams are cured or glazed with honey, which adds carbohydrates and sugar. A typical honey-cured ham contains 2-4 grams of carbs per two-slice serving, and glazed ham is even higher in carbs. These types of ham can be enjoyed on special occasions, but regular consumption may disrupt ketosis.

To keep ham keto-friendly, opt for uncured ham, which has around one gram of carbohydrates per three-ounce (85-gram) serving. Applegate Farms is a popular brand for uncured meat. If uncured ham is unavailable, carefully read the nutrition label to find a brand with zero grams of net carbs.

Ham is a good source of vitamins and minerals. A single serving provides 23% of the daily recommended zinc intake, which helps regulate immune function and heal wounds. It also supplies 53% of the daily requirement of selenium, which is necessary for hormone production.

When incorporating ham into a keto diet, it's important to consume it in moderation and balance it with low-carb vegetables and healthy fats. Ham is often high in sodium, so moderation is key to maintaining balanced mineral levels and ensuring safe and efficient fat burning.

Honey-baked ham is not keto-friendly

If you're following a keto diet, it's best to avoid honey-baked ham and opt for uncured ham or traditional sliced deli ham, which have 0g of carbs per slice. These options will help you stay within the recommended net carb intake of 20 to 50 grams per day while on a keto diet.

Additionally, when choosing ham, it's important to read the nutrition label carefully. Some brands of ham may have added sugars or curing agents that are not keto-friendly.

It's worth noting that ham is a good source of vitamins and minerals, such as zinc and selenium, which are important for immune function and hormone production. However, if you're on a keto diet, it's best to choose uncured or deli ham to stay within the recommended carb limits.

In summary, honey-baked ham is not keto-friendly due to the added sugars and glaze, which are high in carbs. Uncured or deli ham are better options to stay within the keto diet guidelines.

Examples of Honey-Baked Ham Dishes That Are Not Keto-Friendly:

• Honey-Baked Ham Chef Salad: While the ham itself may be keto-friendly, the salad contains other ingredients that contribute to the overall carb count, making it risky for the keto diet.
• Honey-Baked Ham Broccoli Salad: Similar to the chef salad, the broccoli salad combines honey-baked ham with other ingredients, resulting in a higher carb count that may limit your ability to eat more carb-containing foods later.
• Honey-Baked Ham Mediterranean Veggie: This dish has 36g of net carbs, which is risky for the keto diet. It's important to consider the other foods you plan to consume throughout the day to ensure you stay within the recommended carb limits.
• Honey-Baked Ham Boneless Ham: Although the ham itself may be keto-friendly, when combined with other ingredients in a dish, the overall carb count may increase, making it less keto-friendly.
• Honey-Baked Ham Chocolate Chip Cookie: With 39g of net carbs, this cookie is risky for the keto diet. It's important to consider the overall carb intake for the day if you choose to include this treat.

These examples demonstrate how the combination of honey-baked ham with other ingredients can quickly increase the carb count, making these dishes less keto-friendly. It's important to consider the overall macronutrient composition of your meals and choose your foods accordingly when following a keto diet.

Cured ham can be keto-friendly

When choosing ham for a keto diet, opt for uncured or cured ham with no added sugars. According to the U.S. Department of Agriculture (USDA), a traditional sliced deli ham has 0 grams of carbs per slice. Uncured ham is preferred as it's lower in carbs, but cured hams can also be keto-friendly, with around 2 grams of carbs per serving.

Ham is a convenient source of protein and essential minerals such as potassium, zinc, and selenium. Selenium is an essential trace mineral that protects the body against oxidative damage and lowers the risk of chronic health problems. Ham is also a good source of sodium and potassium, which are necessary electrolytes for maintaining fluid balance and nerve function during ketosis.

While ham can be a good option for a keto diet, it's important to consume it in moderation due to its high sodium content. Additionally, it's always recommended to consult with a healthcare professional before starting any new diet, including keto.

Ham is a good source of protein and minerals

Ham is a cut of pork, typically from the pig's hind legs, and is usually cured and preserved. It is rich in protein but low in carbs, fat, fibre, and calories. A single serving of ham provides about 14 grams of protein. Protein is an essential nutrient that plays a vital role in the growth, repair, and maintenance of the body. It is made up of amino acids, which are the building blocks for various protein structures such as muscles, bones, and organs.

Ham is also a good source of selenium, an essential nutrient that aids reproduction, DNA construction, and defence from infections. A single serving of ham can provide anywhere from 60% to 75% of your daily recommended selenium intake. Ham also contains other important minerals like zinc, phosphorus, potassium, copper, and magnesium.

In addition, ham is a good source of vitamin B6, vitamin B12, and zinc. Vitamin B6 is important for brain development and function, while vitamin B12 is essential for the formation of red blood cells and the proper functioning of the nervous system.

However, it is important to note that ham is often high in sodium, which can be problematic for individuals with high blood pressure or other heart conditions. Therefore, when purchasing ham, it is advisable to choose uncured or nitrate-free varieties and to limit your sodium intake.

Ham is high in sodium

Ham is a staple in many households, often taking centre stage during holiday meals. While it is a good source of protein, ham is also high in sodium.

A serving of 3 ounces of cured ham (84 grams) provides about 44% of the daily limit of sodium, which is roughly 1,050 mg. To put this into perspective, the recommended daily sodium intake is 2,000 mg.

The sodium content in ham can be attributed to the curing and preservation process. For example, a 3-ounce serving of honey ham, a variety that is likely higher in sugar, contains about 1 gram of carbohydrates from dextrose, a type of sugar used as a preservative.

The high sodium content in ham is a concern for those watching their heart health. Excessive sodium intake has been linked to an increased risk of heart disease, stroke, and high blood pressure. As such, it is recommended to pair ham with lower-sodium foods to balance its saltiness.

For those on a ketogenic diet, it is important to note that while ham is carb-free, it often contains added sugars. A typical honey-cured ham can have 2-4 grams of carbs per two-slice serving, which can quickly add up and kick you out of ketosis if consumed regularly. Therefore, those on a keto diet should opt for uncured ham or carefully read the nutrition labels to make an informed choice.

Frequently asked questions