Is Ham and Cabbage Healthy? A Closer Look at This Classic Combo

Ham and cabbage is a beloved combination that shows up in many cuisines. From Irish boiled dinner to German schweineohren to soul food collards and ham hocks, they just seem to go together. But is this classic pairing actually good for you? Let’s take a closer look at the nutrition facts.

Cabbage: An Underrated Superfood Vegetable

Cabbage is an amazingly healthy vegetable that deserves more appreciation, Here are some of its top benefits

• Very low in calories – only 22 calories in a cup shredded. It’s over 90% water.

• Excellent source of vitamin C One cup raw provides 85% of the Daily Value, Vitamin C supports immunity and collagen production

• Contains compounds called anthocyanins that give red cabbage its purple color. These act as antioxidants to reduce inflammation.

• Provides vitamin K, potassium, B vitamins, and fiber. The fiber aids digestive health.

• May help protect against certain cancers according to emerging research. Studies show links to lower rates of lung, colon, breast, and prostate cancers.

• Reduces cholesterol levels and heart disease risk, likely due to fiber binding with bile acids.

• Has prebiotic effects feeding the good bacteria in your gut microbiome. May boost immunity and metabolism.

Clearly, cabbage is far more nutritious than it gets credit for. It delivers a powerhouse combo of antioxidants, anti-inflammatory compounds, vitamins, minerals, and fiber with barely any calories or carbs.

Breaking Down the Nutrition in Ham

Ham gets a bad reputation as an unhealthy processed meat. And some types certainly deserve that, being high in sodium and nitrates. But ham can provide lean protein, iron, and B vitamins if you choose wisely.

• Fresh ham – This is from the pork leg and requires cooking. Nutritionally close to fresh pork.

• Country ham – Cured and smoked pork leg. Very high in sodium (500+ mg per serving) but provides protein.

• Sweet glazed ham – Cured pork leg with sugary glaze. Also high sodium with added sugar.

• Spiral sliced ham – Machine sliced cured ham. Convenient but high sodium.

• Deli ham – Pre-cooked, pre-sliced ham. Low fat but tends to be high sodium.

• Prosciutto – Salt-cured, air dried Italian ham. Lower sodium but high cost.

As you can see, traditional brine or wet-cured hams are very high in salt from the curing process. This helps preserve the meat but spikes sodium levels.

For a healthier choice, look for lower-sodium hams cured without phosphates or nitrates/nitrites. Or choose other forms of uncured pork like fresh ham, pork loin, or boneless chops.

Health Benefits of Cabbage and Ham Together

Now that we’ve reviewed cabbage and ham separately, let’s discuss the benefits of eating them together:

• More balanced amino acids – The cabbage provides vitamin C to help absorb the iron in pork. And pork’s amino acids complement those in cabbage.

• Lower glycemic impact – Cabbage is low glycemic. Pairing it with ham leads to a slower, more gradual blood sugar response than eating ham alone.

• Adds flavor and satisfaction – The rich, salty, smoky taste of ham balances cabbage’s mild sweetness. This makes cabbage more enjoyable.

• Beneficial cooking method – Tenderizing cabbage by braising, sautéing, or slow cooking releases more nutrients and antioxidants compared to raw.

• Potassium and sodium balance – Cabbage’s high potassium content helps counterbalance the high sodium levels in cured ham.

Overall, cabbage’s nutrients complement the protein and iron in ham quite well. Choosing lower-sodium ham makes this classic match-up even healthier.

Healthy Ham and Cabbage Recipes

If you enjoy the flavors of ham and cabbage together, here are some healthier recipe ideas:

• Braised cabbage and beans with ham chunks or cubes – Simmer cabbage, beans like navy or great northern, onions, and ham pieces in broth until tender. Season with pepper, herbs, and a splash of vinegar.

• Stuffed cabbage rolls with ground pork and rice – Steam cabbage leaves until pliable, then wrap around filling of ground ham, pork, or turkey with rice, onion, garlic, and sauce. Simmer in tomato sauce until tender.

• Sauteed red cabbage, apple, and prosciutto – Lightly cook thin sliced red cabbage with apples or onions. Toss with diced prosciutto at the end.

• Loaded baked potatoes with ham and caramelized cabbage – Bake potatoes and mash flesh with cheese, sour cream, and diced ham. Top with sauteed cabbage and green onions.

• Minestrone soup with cabbage and ham – Simmer veggies like cabbage, beans, celery, onion, carrots, and diced ham in a tomato or chicken broth. Season with Italian herbs.

With a little creativity, you can enjoy the savory ham and cabbage combo in many nutritious low-carb meals.

Healthiest Cooking Methods for Cabbage and Ham

To maximize the nutrition in your cabbage and ham dishes, opt for these healthy cooking techniques:

• Steaming – Cooks cabbage through without adding excess water that can leach out nutrients. Preserve more vitamin C compared to boiling.

• Sauteing – Quickly cooks cabbage in a small amount of broth or oil. Brings out flavor while retaining antioxidants.

• Braising – Simmering cabbage in a small amount of liquid keeps it moist without getting soggy.

• Roasting – Brings out the natural sweetness in cabbage. Use minimal oil for crisp caramelized edges.

• Grilling – Adds delicious smoky char. Chopped cabbage can be grilled in foil packets with ham and seasonings.

• Slow cooking – Allows the flavors to develop fully. Works great for soups, stews, and braised cabbage dishes.

For ham, select uncured varieties or opt for lower-sodium products. Bake, grill, or pan-fry instead of deep frying for a healthier meal.

Potential Downsides of Eating Ham and Cabbage

While ham and cabbage offer some nutritional upside, there are a few potential cautions to keep in mind:

• The high sodium content in many cured hams can be problematic for some people, especially those with high blood pressure or heart failure.

• Nitrates and nitrites used to cure certain hams may raise cancer risk when eaten frequently.

• Ham is high in cholesterol, which should be limited for people with high blood lipid levels.

• Cabbage and other cruciferous veggies contain raffinose sugars that can cause gas and bloating for some folks.

• Boiling cabbage causes the sulfur compounds to leach into cooking water, which many find gives off an unpleasant smell.

As with any food, your personal health status and tolerances determine whether enjoying ham and cabbage in moderation is appropriate for you. Those with hypertension, heart disease, or IBS may want to limit intake.

The Bottom Line

So in the end, is ham and cabbage healthy? The answer is it can be when prepared properly.

Cabbage itself is a nutritional powerhouse low in calories and carbs but packed with beneficial compounds. Ham provides protein, B vitamins, and iron but can also be high in salt and sodium.

Enjoying cabbage dressed up with savory ham makes this veggie more palatable while adding flavor and satisfaction. Just stick to uncured ham in smaller amounts or balance higher-sodium versions with other low-sodium foods.

By choosing lean ham and cooking cabbage and ham in a healthy way, you can take advantage of the unique benefits this classic pairing offers. Moderating portions and sodium levels allows you to enjoy the beloved flavors of ham mingling with sweet, tender cabbage.

So don’t be afraid to incorporate some cabbage and ham into your regular recipe rotation. With a few tweaks, it can be a nutritious and tasty addition to a well-rounded diet.