Honey baked ham is a beloved holiday tradition for many families. The sweet and salty glazed ham makes a festive centerpiece for special meals and gatherings. But is this tasty treat okay for people with diabetes to eat?
In moderation, honey baked ham can be part of a healthy diet for diabetics But there are some important factors to consider regarding portions, preparation methods, and balancing it with other nutrient-dense foods
Understanding Honey Baked Ham Nutrition
Honey baked ham gets its signature flavor from being cured smoked, and then coated with a sweet glaze often made with honey or brown sugar. Here is the basic nutrition information per 3 ounce serving
- Calories: 120
- Fat: 4g
- Carbs: 6g
- Protein: 18g
As you can see, ham is a good source of protein, which helps keep blood sugar stable. It is also surprisingly low in carbs compared to many other holiday dishes.
However, the carb count can climb higher depending on the specific glaze used. For example, a honey glaze often adds around 5-10 extra grams of carbs per serving compared to an unsweetened option.
Tips for Choosing the Best Honey Baked Ham
When evaluating different hams, keep these tips in mind:
- Seek out minimally processed varieties without tons of artificial ingredients.
- Opt for ones without added sugars or sweet glazes.
- Check the nutrition label and carb count.
- Choose smaller hams around 5 lbs rather than mega 15 lb ones to encourage proper portion sizes.
- Bake or roast instead of deep frying for a healthier preparation method.
High quality, lightly glazed hams from reputable suppliers are your best bet. Or get an unglazed ham and make your own simple glaze using healthy ingredients like mustard, herbs, and a touch of honey or maple syrup.
Health Benefits of Ham for Diabetics
Here are some of the main benefits that make ham a good choice in moderation for those with diabetes:
- Contains no carbs naturally.
- Provides satisfying protein to help regulate blood sugar.
- Has a low glycemic index, meaning it won’t spike blood sugar.
- Offers B vitamins including niacin, B6, and B12.
- Contains minerals like zinc, iron, potassium, and phosphorus.
Just be sure to consume ham as part of an overall balanced diabetic diet, and not as a daily staple.
Portion Control with Honey Baked Ham
Practicing proper portion control is key when eating any higher fat and sodium food like ham. The recommended serving size is around 3 ounces or about the size of a deck of cards.
It’s easy to overload your plate with 6-8 ounces of ham in the excitement of a holiday gathering. But this can add up in terms of sodium, nitrates, and saturated fat over time.
Follow these tips for keeping honey baked ham portions in check:
- Use a small plate rather than an oversized dinner plate.
- Measure 3 oz portions when serving ham at home.
- Fill half your plate with non-starchy vegetables.
- Add high fiber side dishes like brown rice, quinoa, or sweet potato.
- Boost nutrition by pairing ham with salads, veggies, and fruit.
And be mindful of how often you indulge in ham over the holidays. Once a week is reasonable, while daily ham would be excessive.
Healthy Ways to Enjoy Honey Baked Ham
The key is balancing out the ham with more nutrient-dense foods. Here are some examples of healthy pairings:
- Ham salad wrap with low-carb tortilla, lettuce, tomato, avocado, and mustard.
- Ham and vegetable soup with lots of veggies and beans added.
- Ham, apple, and Brussels sprouts salad.
- Ham stuffed peppers or mushrooms.
- Cauliflower fried rice with ham and scallions.
- Ham sandwich on sprouted whole grain bread with dijon mustard and pickles.
Using ham as a flavoring for omelets, egg scrambles, salads, and veggie-heavy dishes can help control portions while still enjoying the tasty flavor.
Healthy Lower-Sodium Alternatives
If you need to restrict your sodium intake, you may want to limit ham due to its high salt content or seek out lower-sodium alternatives.
Some options include:
- Roasted turkey or chicken breast
- Grilled salmon
- Tofu or beans
- Sliced avocado
- Hummus
- Nut butter
These foods can still give you satisfying protein and healthy fats without excess sodium or nitrates found in cured meats.
Can Diabetics Have Honey Baked Ham?
The bottom line is that honey baked ham can be incorporated into a healthy diabetic diet when consumed in moderation. Stick to reasonable 3-4 oz portions, pair it with veggies and complex carbs, and choose lower sodium, minimally processed ham whenever possible.
With some mindfulness about preparation, portion sizes, and frequency, you can still enjoy the delicious holiday tradition of honey baked ham while managing your blood sugar and health.
Should Diabetics Eat Ham?
There is still not enough research on ham and diabetes to say for sure whether diabetics should eat ham or not. However, this article analyzes its purported benefits and the potential risks associated with its consumption by diabetics.
Benefits Of Ham To Diabetics
Generally, the type of ham, as well as the method of preparation, determines its associated benefits/effects. Let’s see just how this meat benefits people with diabetes.
A study that looks at the connection between potassium and the risk of type 2 diabetes says that people who don’t get enough potassium release less insulin, which raises blood sugar levels without meaning to. Thankfully, ham contains a healthy amount of potassium—484 mg per 3. 5 oz serving—meaning it might benefit people managing diabetes. However, this is still subject to further research.
Why Should Diabetics Avoid Ham?
Heart disease commonly accompanies diabetes. For this reason, consumption of saturated fats is highly advised against. Unfortunately, processed meats like ham have a high saturated fat content.
A study says that replacing trans fatty acids and saturated fats with unsaturated fats can improve insulin sensitivity and may lower the risk of getting type 2 diabetes.
Manufacturers add nitrates to processed meats like ham to give them color and prolong their shelf life. While this ensures that ham retains its fresh taste, nitrates have debilitating effects on diabetics. Researchers say that making nitric oxide destroys beta cells in the pancreas in people with type 1 diabetes and lowers insulin secretion in the islets of prediabetic rats because of free fatty acids.
Honey Baked Ham from honeybaked.com | Chef Dawg
FAQ
What kind of ham can a diabetic eat?
Is honey baked ham considered a processed meat?
Can diabetics eat Christmas ham?
Does honey raise blood sugar?
Can diabetics eat ham?
Generally, ham and other pork products are fine for people with diabetes because they are low in carbs, but there could be other things in ham that aren’t very good for your heart health. Read more: A Healthy Diet Can Help Manage Type 2 Diabetes — These Are the Best and Worst Foods to Eat
Is honey baked ham as good as regular ham?
The addition of honey will affect the calorie content of the food. One tablespoon of honey contributes to approximately 64 calories. In addition, the use of heat when making baked ham will reduce the quality of the honey.
Can a person with Type 2 diabetes eat raw honey?
But people with type 2 diabetes should use sweeteners like honey and sugar infrequently. Both can contribute to blood sugar spikes, which may cause type 2 diabetes to progress at a quicker rate. Raw honey is also known as unfiltered honey. This honey is extracted from a beehive and then strained to remove impurities.
Is Ham a low glycemic food?
Some sources report that ham has a GI of 0, which would make it a low-glycemic food. However, other sources suggest that ham has a GI of 50 or higher, which would classify it as a high-glycemic food. It’s important to note that the GI of ham may vary depending on the type and preparation method.