Eating the right foods during pregnancy is crucial for the health of both mother and baby While some foods need to be avoided, many foods that get a bad rap are actually safe to eat One such food is uncured ham.
Uncured ham differs from traditional cured ham in that it does not contain nitrites or nitrates These preservatives are commonly added to cured meats to extend shelf life and enhance color However, they may form cancer-causing compounds called nitrosamines.
Many pregnant women wonder if uncured ham is safe to eat or if they should avoid ham altogether, This article will take an in-depth look at the safety of uncured ham in pregnancy
What is Uncured Ham?
Uncured ham, also known as no-nitrate or nitrite-free ham, is ham that has been preserved without the use of these chemical additives. It is minimally processed and contains no artificial ingredients.
Instead of nitrites, uncured ham is preserved with natural alternatives like celery juice powder, celery concentrate, or sea salt. These naturally occurring nitrates from vegetables are converted into nitrites by bacteria during curing.
Uncured ham tends to have a grayish color rather than the characteristic pink hue of traditional ham. It also has a shorter shelf life. However, many people prefer the more natural uncured variety.
Well-known brands of uncured ham include Applegate, Niman Ranch, Oscar Mayer Natural, and Wellshire Farms. They are sold pre-packaged at many grocery stores.
Is Uncured Ham Safe During Pregnancy?
The main concern surrounding cured meats like ham is the risk of listeriosis, a foodborne illness caused by Listeria bacteria. Pregnant women are at increased risk of infection, which can lead to pregnancy complications or even stillbirth.
However, recent studies have found no association between deli meat consumption and Listeria infection in pregnant women. The current listeria outbreaks linked to deli meats occurred in processed meats that were contaminated before packaging.
Proper handling and cooking eliminate most if not all listeria present in ham. The FDA and USDA state that pregnant women can safely eat deli meats, including ham, if heated to an internal temperature of 165°F or until steaming hot.
Uncured ham poses no unique risks compared to regular cured ham. Both types should be thoroughly cooked to eliminate any potential bacteria.
As long as you heat it properly, uncured ham can be safely consumed during pregnancy. Many pregnant women eat it with no issues.
Potential Concerns with Uncured Ham
While uncured ham itself carries minimal risks, there are a few things pregnant women should keep in mind:
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Avoid eating uncured ham cold – Always reheat deli-style uncured ham to steaming hot before eating. Do not eat straight out of the package.
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Check the label – Confirm the ham is uncured and does not contain nitrates/nitrites. Some products may contain naturally occurring nitrates but still be labeled as “uncured”.
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Don’t eat the ends – End slices may not reach the proper internal temperature when reheating. It’s safest to avoid them.
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Limit frequency – While occasional uncured ham is fine, it’s best not to eat it daily. Overconsumption of sodium may have health effects.
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Buy from reputable source – Purchase uncured ham from trusted brands at major retailers. Avoid questionable sources.
As long as these precautions are followed, most healthy pregnant women can safely eat uncured ham without concern. Those with compromised immune systems may want to be extra cautious.
Health Benefits of Uncured Ham
In addition to being a safe protein source in pregnancy when handled properly, uncured ham provides several health benefits:
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High-quality protein – Ham is an excellent source of protein needed for fetal growth and development. Protein also helps maintain maternal blood sugar.
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B vitamins – Ham provides thiamine, niacin, B6, and B12. These all support energy production and baby’s brain development.
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Iron – Necessary for increased blood volume and transporting oxygen to the baby. Insufficient iron during pregnancy raises risk of anemia.
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Zinc – Crucial for immunity, growth, and development of fetal organs and tissues.
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Selenium – An antioxidant that helps maintain thyroid health in pregnancy and boosts immune function.
While fresh meats also provide these nutrients, the shelf life of uncured ham makes it a versatile protein option. Enjoying it in moderation can be safe and healthy in pregnancy.
Healthy Ways to Eat Uncured Ham When Pregnant
Here are some nutritious ways pregnant women can incorporate uncured ham into their diet:
- Dice and add to omelets, frittatas, or quiche
- Include in pasta dishes, risottos, and stir-fries
- Layer on top of salad greens with avocado and veggies
- Make ham and cheese sandwiches on whole grain bread
- Wrap around melon, pear, or peach slices for a snack
- Add to breakfast burritos or tacos with eggs
- Bake, broil, or grill and serve with roasted veggies
- Use in place of Canadian bacon on a breakfast pizza
- Pair with crackers, cheese, and fruit as an easy appetizer
When pregnant, be sure to reheat deli-style uncured ham thoroughly before eating. This precaution, along with proper handling and storage, reduces any risks associated with ham.
The Bottom Line
Can you eat uncured ham when pregnant? The answer is yes!
Uncured ham that has been heated to 165°F until steaming hot is safe for pregnant women to eat. It provides protein, vitamins, and minerals beneficial during pregnancy.
To minimize any risks, it’s best to buy uncured ham from reputable brands, check the label, avoid eating cold, and limit higher-sodium products. Reheating deli ham eliminates any listeria that may be present.
While some cured meats are best avoided in pregnancy, uncured ham can be a nutritious addition when prepared properly. Following food safety guidelines allows pregnant women to enjoy it without worry.
In moderation alongside a balanced diet, uncured ham is a safe and healthy protein option for expectant mothers. Just take care to heat it thoroughly and handle it properly.
Eating Deli Meats During Your Pregnancy: Is it Safe?
Deli meats are cooked meats that have been sliced and ready to go in a sandwich or another light meal. These could easily be called sandwich meat, lunch meat, cold cuts, or sliced meats. Deli meats can be classified as whole cuts, sectioned or formed meats, or processed meats. All types will fall into one of these three categories.
- Whole cut means whole pieces of meat that have been cooked and then cut into thin slices.
- Sectioned: meats that have been rearranged from chunks or pieces that have been glued together to make one piece
- Processed – similar to sectioned, but may include meat by-products
Deli meats are one of the most common food items across the country. They are found in food chains, grocery stores, and local delis. Because they are so common, many people are surprised to discover there is a negative relationship with pregnancy. Deli meats and pregnancy concerns often have people asking what is wrong with lunch meat during pregnancy?.
Why Can’t Pregnant Women Eat Deli Meat?
More than likely you have heard someone share their advice about not eating deli meats while pregnant. You have probably heard others share personal stories about eating deli meats and everything turning out fine.
The good news is that the probability of experiencing a problem from deli meats is very unlikely. Approximately 2,500 individuals will become infected with Listeria annually. This means it is extremely rare. But the problem is that pregnant women are more likely to get it, and their developing babies are more likely to have serious problems or even die.
The federal government has taken huge steps in helping to prevent the spread, or exposure, to Listeria. Listeria is killed by pasteurization and cooking. Cold cuts are now sprayed with a food additive that helps prevent Listeria before packaging.
You don’t need to panic if you are pregnant and have been eating deli meats. The probabilities are in your favor that nothing has happened. It’s important to know that the chance of getting Listeria from deli meats is low. The other thing you should know is that Listeria can be very bad for your developing baby if it gets it.
Are deli meats safe during pregnancy? Dietitian explains
FAQ
Can I eat cooked uncured ham while pregnant?
Can a pregnant woman eat uncured meat?
Is cured meat better than uncured during pregnancy?
What is the safest deli meat to eat while pregnant?
Can you eat ham during pregnancy?
Here’s the bottom line on ham (and other deli meats) during pregnancy: Nearly all types of food can carry listeria, not just deli meats. According to the CDC, pregnant women are ten times more likely to get sick from listeria. However, listeriosis, while very serious, is still extremely rare.
Are cold ham slices safe during pregnancy?
Cold ham slices that you get pre-packaged or from the deli counter are more likely to host bad bacteria. They also contain nitrites/nitrates, preservatives that are likely not the best to have too much of during pregnancy, if at all.
Can you eat Parma ham during pregnancy?
The NHS advises being cautious with Parma ham or other cured meats during pregnancy, unless it is cooked throughly. This is because cold cured meats like Parma ham are not typically cooked before serving, so may contain the parasite that causes toxoplasmosis, an infection which can cause miscarriage.
Can you eat cured meat during pregnancy?
It’s best to avoid deli or processed meats, such as prosciutto, ham, salami, luncheon meat, chicken meat and other smoked or cured meats, during pregnancy. They may contain listeria or salmonella bacteria, or toxoplasma parasites. Thorough cooking will kill the bacteria and parasites, though. So eating well-cooked cured meats is fine.