Spam On Keto: Friend Or Foe?

Spam, a canned meat product, has become a topic of curiosity for those following the keto diet. The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Many wonder if Spam, with its processed nature and various ingredients, can be considered keto-friendly.

To answer this question, it is essential to delve into the nutritional values of Spam and understand its potential inclusion in a keto meal plan. Spam, introduced in 1937, is made from a combination of chopped pork shoulder meat, ham, salt, water, modified potato starch, sugar, and sodium nitrite. While it provides a good source of fat and protein, it also contains carbohydrates and processed ingredients that may impact ketosis.

Overall, while Spam can be included in a keto diet, it is important to consume it in moderation due to its carbohydrate content and health concerns related to processed meat and high sodium levels.

Spam's nutritional value

Spam is a polarising food product, with some loving its distinct flavour and versatility, and others deeming it an unappetising mystery meat. It is a processed meat, made from ground pork and processed ham, combined with preservatives and flavouring agents, such as sugar, salt, potato starch and sodium nitrite. It is then canned, closed and vacuum-sealed.

Spam is high in sodium, fat and calories. A two-ounce (56-gram) serving of Spam contains 174-180 calories, 15-16 grams of fat, 1-2 grams of carbohydrate and 7 grams of protein. It also provides a little protein and several micronutrients, such as zinc, potassium, iron and copper.

Spam is also very high in sodium, packing nearly one-third of the recommended daily amount into a single serving. It is also high in fat, with about 15 grams in a single two-ounce serving. Compared to other sources of protein, such as meat, poultry, fish or legumes, Spam is significantly higher in fat and calories but offers little else in terms of nutrition.

Spam is, however, low in carbohydrates, making it keto-friendly. A 2-ounce serving has only 1 gram of net carbs.

Is Spam keto-friendly?

Spam is a canned meat product that has been around for decades. It was first introduced in 1937 and gained widespread popularity during World War II due to its convenience and long shelf life. Today, it continues to be a popular food item, loved by some and disliked by others.

When it comes to the keto diet, the question of whether Spam is a suitable food choice arises. The keto diet, short for ketogenic diet, is a low-carb, high-fat diet designed to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

So, is Spam keto-friendly? Let's explore its nutritional composition and how it aligns with keto guidelines.

Nutritional Profile of Spam

Spam is made from a combination of chopped pork shoulder meat, ham, salt, water, modified potato starch, sugar, and sodium nitrite. A 2-ounce serving of Spam provides approximately 180 calories, with 16 grams of fat, 2 grams of carbs, and 7 grams of protein. It is relatively high in fat, which can be beneficial for a keto diet, as fat is a primary source of energy when carbohydrates are restricted.

However, the carbohydrate content of Spam is something to consider. While it is not a low-carb option, the amount of carbohydrates is relatively low compared to other processed meats. This makes it a viable choice for keto dieters if consumed in moderation.

It's worth noting that the carb content can vary depending on the specific variety or brand, with some having higher carb counts due to added ingredients or seasonings. Therefore, checking the nutrition label is always recommended.

Health Implications

While Spam can be included in a keto diet, there are some potential health concerns to be aware of. Spam is notoriously high in sodium, and excessive sodium intake can lead to health issues such as high blood pressure and water retention. It is important to monitor your overall sodium intake if you include Spam in your keto diet and stay adequately hydrated to help flush out excess sodium.

Additionally, Spam is a processed food, and some argue that processed meats should be limited in a healthy keto diet. While it can be enjoyed occasionally, prioritizing whole, unprocessed foods is essential to ensure a diverse range of essential nutrients.

Alternatives to Spam for Keto Dieters

If you're looking for keto-friendly alternatives to Spam, there are plenty of options:

• Deli meats like roast beef, turkey, or chicken breast are good low-carb, protein-rich choices.
• Natural protein sources such as eggs, poultry, fish, and lean cuts of beef or pork are more nutrient-dense alternatives.

Spam can be included in a keto diet, but it is not a low-carb food. Its overall fat and protein content make it suitable, especially when consumed in moderation. However, due to its processed nature and high sodium content, it should not be a staple of your keto meal plan. As with any food, moderation and a balanced diet are key.

Health concerns

While Spam is a keto-friendly food due to its low net carb content, there are some health concerns to be aware of when consuming this canned meat product.

Firstly, Spam is highly processed and contains additives and preservatives such as sodium and nitrates, which may have detrimental effects on overall health. Excessive consumption of processed meats like Spam has been linked to an increased risk of cancer and other serious conditions such as heart disease, high blood pressure, and obesity. Therefore, it is recommended to limit the intake of Spam and choose healthier protein sources whenever possible.

Secondly, Spam has a high sodium content, which can lead to health issues such as high blood pressure and water retention. It is crucial to monitor your sodium intake and be mindful of other sodium sources in your diet if you include Spam. Staying hydrated by drinking plenty of water can help counterbalance the effects of sodium and maintain a healthy balance.

Thirdly, the quality and source of fats in Spam may be a concern. While it contains high levels of fat, which is beneficial for a keto diet, the specific type of fat is important to consider. The fat in Spam comes from the use of pork shoulder, ham, and bacon, which may not be considered the healthiest sources of fat. Excessive intake of high-fat foods, especially those containing unhealthy fats, can contribute to weight gain and other health issues. Therefore, moderation is key when consuming Spam.

Lastly, the carbohydrate content in Spam, although relatively low, may still impact ketosis. The presence of modified potato starch and sugar in Spam contributes to its carb content, which may not align with the strict guidelines of a ketogenic diet. It is important to consider your overall carb intake from all sources throughout the day to ensure you stay within the desired range for maintaining ketosis.

Spam's ingredients

SPAM is a canned meat product that is widely recognised around the world. It was created by Hormel Foods in 1937 to sell more pork shoulder, the worst-selling cut of pork. During World War II, the US government sent over 100 million pounds of SPAM to feed the troops.

SPAM is made up of six ingredients: a mixture of pork and ham meat, salt, water, potato starch, sugar, and sodium nitrite. The recipe has remained relatively unchanged apart from the addition of potato starch in the 1990s.

The meat and ham are pre-ground, then salt, sugar, and the rest of the ingredients are added and mixed. The mixture is then moved to the canning line, where it is filled into 12-ounce metal cans. The cans are then vacuum-sealed, cooked, and cooled for about three hours. Labels are applied, and the cans are ready for distribution.

SPAM is low in carbohydrates, with a 2-ounce serving of Classic, Bacon, Turkey, and Hickory Smoke flavours containing only 1 gram of net carbs. Other flavours like Hot and Spicy, Jalapeno, Chorizo, and Black Pepper are slightly higher in carbs, with 2 grams of net carbs per serving. SPAM Teriyaki is the highest in carbs, with 5 grams of net carbs per serving.

SPAM is versatile and can be fried, used in sandwiches, or incorporated into various dishes like Hawaiian Fried Won Tons, Air Fryer Spam Fries with Spicy Dipping Sauce, and Budae Jjigae (Korean Army Base Stew).

Keto-friendly recipes with Spam

Yes, Spam is keto-friendly! Despite its less-than-glamorous reputation, Spam is low in carbs, so it's a great option for keto eaters.

Keto Spam Musubi

This recipe is a Hawaiian favourite and can be made keto-friendly by using cauliflower and cream cheese as a substitute. The "secret sauce" is a combination of Tamari, water, sweetener, garlic, and ginger. You can find the full recipe on HawaiianKetoGirl.com.

Spam Fried Cauliflower Rice

This recipe is a keto-friendly take on traditional Hawaiian spam fried rice. It includes soy sauce, chili oil, Sriracha, and sesame seeds. You can also add in other vegetables like onions, celery, and mushrooms. The full recipe can be found on withpurejoy.com.

Keto Spam Egg Roll Bowl (Crack Slaw)

This recipe involves crisping up Spam in a skillet and combining it with shredded cabbage, gluten-free soy sauce, dry minced onions, dry minced garlic, and scallions. You can find the full recipe on culinarylion.com.

Spam Loco Moco

One Reddit user recommends trying Spam Loco Moco, which is fried spam on top of rice with a fried egg and covered in gravy. You can make it keto-friendly by substituting the rice with cauliflower rice or mash.

Spam with Eggs

Spam can be fried and served as a side dish to scrambled eggs, or it can be crumbled and scrambled into the eggs. You can also try making a Spam omelette.

When preparing Spam, it's important to note that different varieties have varying carb counts. Classic, Bacon, Turkey, and Hickory Smoke Spam have 1g of net carbs per 2 oz serving, while Hot and Spicy, Jalapeno, Chorizo, and Black Pepper have 2g. Teriyaki Spam is the highest in carbs, with 5g per serving.

Frequently asked questions