If you have diabetes, you may be curious about whether you can eat ham. People with diabetes can eat ham and other pork products because they are low in carbs. However, there may be other things in ham that are bad for your heart.
The Centers for Disease Control and Prevention (CDC) say that ham is low in carbs because it is a protein. Carbs are the nutrient that has the biggest effect on blood sugar levels. glucose is a simple sugar that is made when carbs are broken down. Glucose raises your blood sugar much more than protein and fat do. To keep your blood sugar levels under control if you have diabetes, you may need to limit the amount of carbs you eat or eat the same amount of carbs all day.
It’s important to keep in mind that honey- or brown sugar-glazed ham is higher in carbs because of all the sugars that go into the glaze.
According to the USDA, a 3-ounce serving of boneless cooked ham has about:
You might start to see some things that aren’t good about that breakdown, like the salt and saturated fat.
For many people, a tasty slice of ham is a delicious addition to a sandwich or breakfast. But if you have diabetes, you may wonder if processed meats like ham are a healthy choice. This article provides an overview of ham nutrition, guidelines for diabetics and tips on how to healthfully incorporate ham into your diet.
Understanding Diabetes and Diet
Diabetes is a chronic condition where the body cannot properly regulate blood sugar levels People with diabetes need to follow a careful diet focused on
- Limiting refined carbohydrates and sugars
- Choosing high fiber foods
- Including healthy fats and lean proteins
- Watching portion sizes
Following these guidelines helps control blood glucose levels and prevents spikes and crashes after meals.
Ham Nutrition Facts
Before determining if ham is suitable for diabetics, let’s examine its nutritional profile:
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High in protein – ham provides a good amount of protein to help you feel satisfied.
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Low in carbs – ham contains very few carbohydrates per serving.
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Source of some B vitamins and minerals like potassium, zinc, and phosphorus.
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High in sodium – a 3 oz serving of ham provides over 1000mg sodium, half of the daily limit.
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High in saturated fat – ham contains around 2 grams saturated fat per serving.
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Also contains preservatives like nitrates and nitrites.
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Very low in fiber, vitamins, antioxidants.
Potential Benefits of Ham for Diabetics
Based on its nutrition facts, here are some of the benefits ham can offer diabetics:
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Low carb – won’t significantly impact blood sugar levels.
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Lean protein source – helps control hunger and promotes satiety.
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Quick and easy addition to meals – requires minimal preparation.
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Provides variety in flavor and texture in the diet.
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Can be used in small amounts to add bold flavor.
Potential Concerns of Ham for Diabetics
However, there are also some important drawbacks for diabetics to consider when eating ham:
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Very high in sodium, which may increase blood pressure.
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High saturated fat content may negatively impact heart health.
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Nitrates and nitrites are linked to increased risk of certain cancers.
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Low nutrient density – minimal fiber, vitamins, minerals.
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Salt and fat increase flavor, making it easy to overeat.
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Processed meat is linked to higher diabetes risk.
Healthier Alternatives to Ham
Rather than deli ham, consider these healthier sandwich fillers and breakfast meats:
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Turkey, chicken, roast beef, tuna – lower in fat/sodium than ham.
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Eggs – provide protein without excess sodium or nitrates.
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Peanut or almond butter – gives protein, healthy fats and fiber.
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Avocado – contains heart healthy fats and fiber.
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Hummus – made from fiber/protein-rich chickpeas and healthy olive oil.
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Vegetables like tomatoes, cucumbers, bell peppers, spinach.
Tips for Healthfully Enjoying Ham
If you do occasionally have ham, here are some tips to make it a healthier choice:
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Opt for lower-sodium ham to reduce excess salt.
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Choose thinly sliced ham to limit portion size.
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Avoid added glazes, which add sugar and carbs.
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Create open-faced sandwiches with just 1 slice of bread.
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Pair ham with lots of veggies like lettuce, tomato, onion.
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Limit other high sodium foods the same day you eat ham.
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Balance with high fiber carbs like whole grain bread or fruit.
Healthy Serving Size
When incorporating ham, proper portion size is key. The American Diabetes Association recommends consuming less than 2,300mg sodium daily. Aim to stick to:
- 1-2 slices ham per serving
- About 1 ounce or 30 grams
- Counts as 1-2 oz equivalent from the protein food group
This provides plenty of flavor while limiting sodium, saturated fat, and other risks.
Sample Diabetic-Friendly Ham Recipes
Here are a few delicious recipes that healthfully incorporate ham:
Ham and Swiss Omelet – Whisk 2 eggs with 2 tbsp milk. Cook eggs and add 1 oz ham and 1 oz low-fat Swiss cheese. Serve with tomato slices and melon.
Open-Faced Ham Sandwich – Toast 1 slice whole grain bread, top with 1 oz ham, mustard, lettuce, and tomato.
Ham and Apple Salad – Toss together 2 cups spinach, 1 oz diced ham, 1/2 apple, 1 tbsp balsamic vinaigrette.
Breakfast Hash – Saute 1/2 cup each diced potato, onion, bell pepper. Add 1 oz diced ham and cook until browned. Top with a poached egg.
The Bottom Line
Ham can be incorporated into a diabetic diet in moderation. Focus on controlling portion sizes, limiting high sodium foods, and balancing with nutritious carbohydrates and vegetables. This allows you to enjoy the delicious flavor while minimizing potential health risks. Consult a registered dietitian to personalize your nutrition needs.
Processed Meats and Cancer
Another downside of ham and other processed red meats is that they may increase your risk of colon cancer, according to the International Agency for Research on Cancer, an arm of the World Health Organization.
But a review of studies that came out in November 2019 in the Annals of Internal Medicine made the IARC conclusion less certain. It found that, based on existing studies, proof of processed meats role in cancer is low. Still, a lot of health groups, like the National Cancer Institute, stand by their position, especially when it comes to cured red meats like bacon and salami.
Fat and Sodium Content
According to Blake Metcalf, RD, CDE, a registered dietitian and certified diabetes educator with Morrison Healthcare in Fort Smith, Arkansas, “Ham will likely have varying amounts of saturated fat and sodium, which could be problematic if eaten in excess.”
People with diabetes are at increased risk of heart disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases, and pork products, such as ham, bacon and sausage, that contain both fat and sodium may not help heart health.
The American Heart Association (AHA) recommends limiting saturated fat to 6 percent of daily calories. Saturated fat plays a role in driving up cholesterol levels, which can clog arteries.
Fat aside, the amount of salt (sodium) in processed pork products from ham to bacon and sausages can be a problem because they can increase blood pressure in salt sensitive individuals, according to a scientific statement published by the AHA in the September 2016 issue of Hypertension.
Because high blood pressure is a risk factor for heart disease, the American Diabetes Association recommends in its May 2019 consensus report in Diabetes Care that you keep daily sodium intake under 2,300 milligrams — be aware that a 3-ounce slice of ham has about half the salt you should have in an entire day.
He does say, though, “If someone can control their sodium and saturated fats and they like ham, then they should keep eating it.” ” Think of it as a balancing act and decide what youll give up to enjoy that ham.
Can Diabetics Eat Ham?- Risks and benefits @healthdsl6619
FAQ
What kind of ham can a diabetic eat?
Can diabetics eat ham and cheese sandwiches?
Will ham make your sugar go up?
What meats should diabetics avoid?
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 ham gluten free?
Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.
Is Ham a low-carb option for diabetics?
While ham can be a low-carb option for diabetics, it’s important to be aware of the risks associated with consuming it. One of the main concerns with ham is its high sodium content. Processed ham, in particular, can contain up to 1,030 mg of sodium per 3.5-ounce serving, which is close to half of the recommended daily value.
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.