Spam's Place In Keto Diets: Friend Or Foe?

Spam is a canned meat product made from pork shoulder and ham. It was created by Hormel Foods Corporation in 1937 to sell more pork shoulder, the worst-selling cut of pork. It gained popularity during World War II when the US government sent it to troops because it was easier to deliver than fresh meat. Despite its reputation, Spam is low in carbs and keto-friendly, with a 2-ounce serving containing only 1 gram of net carbs. However, it is considered dirty keto due to its unhealthy ingredients like sugar, sodium nitrite, and modified starch. Those following a strict keto diet may want to avoid Spam, but for those on a lazy keto diet or in need of a quick, convenient option, Spam can be a good choice.

Spam is low in carbs

The Hormel Foods Corporation created Spam in 1937 to increase sales of pork shoulder, which was the worst-selling cut of pork at the time. During World War II, the U.S. government sent Spam to their troops as it was easier to deliver than fresh meat. After the war, Spam became a grocery store staple, thanks to the soldiers who returned home with a taste for it.

Spam's low carb count makes it a convenient option for those on a keto diet, especially when camping or travelling, as it is easy to carry and has a long shelf life. It can be eaten straight from the can or fried, and added to dishes such as eggs, keto sandwiches, or cauli rice.

However, it is important to note that Spam is considered Dirty Keto as it is a processed food that contains unhealthy ingredients like sugar, sodium nitrite, and modified starch. These ingredients may lead to health problems in the long run, so it is recommended to consume Spam in moderation and opt for minimally processed, nutritious low-carb foods like broccoli, olives, and mackerel instead.

Additionally, not all varieties of Spam are equal in terms of carb content. While Classic, Bacon, Turkey, and Hickory Smoke Spam have 1 gram of net carbs per 2-ounce serving, Hot and Spicy, Jalapeno, Chorizo, and Black Pepper varieties contain 2 grams. Teriyaki Spam has the highest carb count at 5 grams of net carbs per serving, but it is still relatively keto-friendly.

In conclusion, while Spam is low in carbs and can be included in a keto diet, it should be consumed in moderation due to its processed nature and unhealthy ingredients.

It's high in fat

Spam is a low-carb, high-fat, and moderate-protein food. A whole can of Spam Classic contains about 6g net carbs, 42g protein, and a lot of fat. The macros are good for a keto meal, but the ingredients are not all keto-friendly.

The original Spam is made with pork shoulder and ham, potato starch, and sodium nitrate. It also contains sugar, sodium nitrite, and modified starch, which are unhealthy ingredients that may lead to health problems in the long run.

However, if you are following a "lazy keto" approach, then Spam is keto-friendly. The Classic variety has the healthiest ingredients and the least added sugar. It is also a convenient pre-cooked food with a long shelf life, which is good for campers and college students who may not have access to fresh keto-friendly foods.

Overall, while Spam is high in fat and can be included in a keto diet, it is not 100% keto-approved due to its processed nature and unhealthy ingredients.

It's moderate in protein

Spam is a low-carb, high-fat, and moderate-protein food. It is considered keto-friendly, with a 2-ounce serving containing only 1 gram of net carbs. However, it is also a processed food that contains unhealthy ingredients like sugar, sodium nitrite, and modified starch.

The amount of protein in Spam varies depending on the variety, but it typically ranges from 7 to 9 grams of protein per serving. The Classic variety is a good option for those looking for a moderate amount of protein, as it has fewer preservatives and less added sugar than other varieties.

While Spam may not be the healthiest option due to its processing and added ingredients, it can be a convenient and affordable choice for those on a ketogenic diet. It has a long shelf life and is easy to prepare, making it a good option for campers and those on a tight budget.

When incorporating Spam into a keto diet, it is important to consider the other ingredients and opt for healthier alternatives when possible. For example, frying Spam and adding it to eggs or low-carb bread can be a tasty and satisfying option.

Overall, while Spam may not be the ideal keto food due to its processing and added ingredients, it can be a moderate-protein option for those following a ketogenic diet. It is important to consider the variety of Spam and read the ingredient labels to make the best choices for your health and dietary needs.

It's considered 'Dirty Keto'

Spam is considered 'Dirty Keto' because, although it is low in net carbs, it contains unhealthy ingredients such as sugar, sodium nitrite and modified starch. Dirty Keto is a label commonly used for low-carb foods that contain unhealthy ingredients. While these foods may help you reach ketosis and lose weight, they could also lead to health problems in the long run.

Spam is highly processed and contains food additives, which are potentially harmful to health and should be avoided as much as possible. Most of your diet should come from minimally processed foods to achieve healthy weight loss on keto.

Sugar is a high-glycemic sweetener that can raise your blood sugar level and prevent you from reaching ketosis. As an alternative, you may look for other luncheon meat brands that use keto-friendly sweeteners like stevia, monk fruit, or erythritol.

If you follow a 'lazy keto' approach, then Spam is keto-friendly. However, if you are a purist and avoid all ingredients considered 'not keto', you won't eat Spam.

It's highly processed

Spam is highly processed. In fact, it is considered an ultra-processed food product. It is made from what the company calls six simple ingredients, which include pork with ham, potato starch, and sodium nitrite. The ingredients label lists the pork content of spam as 89%, and the other five ingredients make up the remaining 11%.

The production process for Spam involves grinding the pork shoulder and ham, mixing them with the other ingredients in giant refrigerated vacuum vats, and then passing the mixture through an intricate array of delivery systems and pipes into spouts that fill an endless conveyor belt of upside-down cans. The meat is cooked inside the cans in batches large enough to feed whole towns.

As a highly processed food, Spam contains questionable nutritional value. While it is a good source of several vitamins and minerals, it also contains large amounts of salt and sodium nitrite, which can have negative health effects. For example, diets with excessively high salt intake are strongly associated with higher blood pressure and increased cardiovascular risk. In addition, sodium nitrite can react with amino acids during high-heat cooking to form nitrosamines, which are carcinogenic. As a result, a diet rich in nitrite/processed meats can increase cancer risk.

While Spam may be low in carbs and suitable for a keto diet, it is considered "dirty keto" due to its unhealthy ingredients. It is recommended to eat mostly minimally processed foods to achieve a healthy weight loss on keto.

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