Pork ranks as the most consumed meat globally, as per the USDA, and it frequently graces Christmas dinner tables as a festive centerpiece. Whether you include this ubiquitous protein in your weekly meals or reserve it for special occasions, ham can offer a nutritious option abundant in protein and essential nutrients. However, the impact on your health hinges on the variety of ham you select and your preparation methods. In the following insights, Katherine Brooking, MS, RD, a registered dietitian based in New York, elucidates the effects of consuming ham on your body.
1) Excessive Consumption of Added Sugar Is Possible
Some hams are honey-roasted, enhancing their holiday appeal but also introducing additional sugar to your meal. A 3-ounce portion of honey ham typically contains approximately 5 grams of added sugars. Although this may appear modest, the American Heart Association (AHA) suggests a daily limit of just 25 grams for women and 36 grams for men in terms of added sugar intake. Consuming a serving of honey ham can provide you with roughly 20 percent of your daily recommended value of added sugar. Consistently exceeding the recommended intake of added sugar can elevate the risk of heart disease and diabetes, as stated by the AHA.
2) Beneficial Micronutrient Intake
Numerous Americans fail to meet their recommended micronutrient requirements, resulting in symptoms such as fatigue, diminished attention and concentration, and a weakened immune system, among other subtle indications, as stated by Oregon State University.
Nevertheless, ham, much like other forms of red meat, serves as a valuable reservoir of various vitamins and minerals.
A 3-ounce portion of roasted ham provides 20% of your daily value (DV) of zinc, which supports the immune system, 70% of your DV of selenium, which aids metabolism, and is also rich in invigorating B vitamins.
3) Smoked and Cured Hams' Impact on Heart Health
Cured and smoked ham typically contains a substantial amount of sodium. Consider this: A 3-ounce portion of cured ham contains approximately 800 milligrams of sodium, which accounts for about 33 percent of your recommended daily sodium intake. For individuals, especially those concerned about their blood pressure, a diet high in sodium can lead to an increased risk of hypertension, warns Brooking. According to the Mayo Clinic, hypertension can elevate the chances of experiencing a heart attack or stroke.
If you opt to include ham in your diet, it's advisable to choose fresh ham. According to Brooking, fresh ham generally contains less sodium and fewer compounds that may contribute to cancer compared to cured or smoked ham.
4) It Has the Potential to Assist in the Development of Lean Muscle
If your objective is to increase muscle mass, it's essential to complement your strength-training regimen with a high-protein diet. According to the American College of Sports Medicine, a daily intake of 0.5 to 0.8 grams of protein per pound of body weight is recommended, and ham can be a valuable asset in achieving this goal.
Ham is a protein source that encompasses all nine essential amino acids, rendering it a complete protein, as explained by Brooking. She emphasizes that amino acids serve as the foundational building blocks for muscle tissue and contribute to the development and preservation of muscle mass, with essential amino acids being crucial dietary components. The USDA reports that even a modest 3-ounce serving of roasted ham boasts an impressive 23 grams of complete protein.
5) It Could Potentially Aid in Weight Loss
If you aim to shed pounds or sustain your weight loss over the long term, it's crucial to prioritize protein consumption in each of your meals. Ham can be a beneficial choice in this regard because it provides a substantial protein source. According to Brooking, research suggests that incorporating protein into your meals can extend the sensation of fullness, reducing the likelihood of cravings and excessive eating.
Furthermore, protein plays a vital role in the development and preservation of muscle mass. As Brooking points out, having more muscle tissue results in a higher calorie burn rate compared to having more fat tissue. Additionally, ham is relatively low in calories, with a 3-ounce serving containing approximately 230 calories. Combining ham with cooked quinoa and a side salad creates a high-protein meal that can help you stay satisfied and maintain lean muscle.
6) The Inflammation and Disease Risk Associated with Smoked and Cured Hams
Many hams are either smoked or cured, enhancing their flavor but also introducing some unfavorable qualities that can potentially raise the risk of various diseases through multiple pathways. According to Brooking, both curing and smoking are processing methods associated with the formation of certain carcinogens.
Brooking further notes that numerous health organizations, including the American Cancer Society, advise limiting the consumption of processed meats, including ham, due to their known association with an increased risk of specific cancers, such as stomach and colorectal cancers.
The reason behind this caution lies in the fact that processed ham often contains nitrates. Although research results are mixed, some studies suggest a correlation between higher nitrate intake and an elevated risk of colon, kidney, and stomach cancers.
Additionally, meats like ham, when cooked at high temperatures, generate advanced glycation end products (AGEs), which are compounds linked to inflammation. As reported in a 2016 study published in the journal Critical Reviews in Food Science and Nutrition, AGEs have been associated with an increased risk of diabetes, heart disease, and certain cancers, as mentioned by Brooking.