Discovering that you are expecting a baby is one of the most incredible emotions a woman can imagine. It’s a one-of-a-kind moment that makes you feel good and makes you worry about your health, which you need to protect twice as much and pay close attention to.
The most important thing is to eat with balance and enjoyment. Picking the right foods and getting enough nutrition can make a difference in your health and mental and physical well-being.
Some foods need to be banned to keep people from getting sick, but cooked ham is one of the few types of cured meat that you can still eat while you’re pregnant.
Ham Hock and Pregnancy: Is It Safe and Healthy?
Pregnancy comes with a lot of food rules and restrictions, which can make meal planning feel overwhelming. One debated food is ham hock – is it safe, or should expectant mothers avoid it? With so much conflicting advice, it’s understandable for pregnant women to feel confused. Let’s explore the facts on ham hock during pregnancy and how to consume it wisely.
What is Ham Hock?
Ham hock refers to the lower portion of a pig’s rear leg, specifically the knee/ankle joint. It contains meat, collagen, connective tissue and bone surrounded by a layer of skin and fat. Ham hocks are often cured, smoked or precooked before sale. Their high collagen content makes them ideal for dishes like soups, beans and greens where the hock breaks down into rich, flavorful gelatin.
Can You Eat Ham Hock When Pregnant?
Yes, ham hock can be eaten safely while pregnant as long as it is cooked all the way through to 160°F. Although the curing process makes hocks shelf-stable, they still need to be cooked all the way through to stop bacteria from making people sick. Avoid raw/undercooked hock and reheats until steaming.
Why the Confusion Over Ham Hock and Pregnancy?
Much of the debate stems from confusion between different types of cured pork products:
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Ready-to-eat meats like parma ham and salami are risky uncooked due to higher bacteria levels from the curing process.
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Fresh, uncooked ham may contain toxoplasma parasites if undercooked.
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Precooked ham hocks are low risk if reheated fully until steaming hot.
So it’s the preparation method, not the pork itself, that determines safety. Properly handled ham hock provides lean protein, iron, and collagen during pregnancy.
Benefits of Ham Hock During Pregnancy
When included as part of a balanced prenatal diet, ham hock offers:
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High-quality protein for baby’s growth and development. The meat contains all 9 essential amino acids.
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Iron supports healthy blood and nutrient delivery to the baby. The vitamin C in ham hock recipes boosts iron absorption.
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Zinc strengthens immunity and cell repair.
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B-vitamins like niacin (B3) provide mom and baby energy.
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Collagen-rich broth promotes skin, hair, nail and joint health.
Consuming ham hock dishes in moderation makes it easy to obtain these nutritional benefits.
Potential Risks and Precautions
To minimize risks when eating ham hock during pregnancy:
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Inspect hocks before purchase. Avoid slimy, discolored or foul-smelling packages.
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Cook until internal temperature reaches 160°F and the meat is fork tender. This kills any bacteria present.
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Refrigerate leftovers within 2 hours and reheat fully before eating to prevent bacterial growth.
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Avoid cross-contamination by separating raw and cooked meats.
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Purchase from reputable suppliers following food safety protocols.
Properly handling and thoroughly cooking ham hocks keeps the risk of illness low.
Healthy Ways to Eat Ham Hock When Pregnant
Focus on thoroughly cooked ham hock dishes like:
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Ham and bean soup. Cook low and slow until tender.
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Split pea or lentil ham soup. The smoky meat boosts flavor.
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Collard greens with ham hock. Cook until wilted.
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Ham hock and cabbage. Simmer into deliciousness.
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Baked beans with ham hock. Long bake until thickened.
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Ham hock pasta sauce. Dice hock and simmer in tomato sauce.
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Ham hock fried rice. Dice ham and stir-fry with veggies and rice.
The savory, salty flavor amplifies the taste of veggies, beans and grains.
Alternatives to Ham Hock in Pregnancy
If avoiding ham hock altogether, try substituting:
- Smoked turkey leg or wings
- Diced ham steak
- Bacon ends or pieces
- Soy sauce or miso paste
- Mushrooms
- Soy curls or chunks
- Celery
- Seaweed like kombu
- Vegetable broth flavored with liquid smoke
Vegans can mimic the rich flavor of ham hock by combining smoked paprika, dried mushrooms, soy sauce and seaweed. Get creative blending umami-rich ingredients.
The Takeaway on Ham Hock and Pregnancy
Ham hock can absolutely be included as part of a healthy pregnancy diet when fully cooked to 160°F. The confusion stems from the preparation method, not the pork itself. Properly handled, fully cooked ham hock provides protein, iron and collagen benefits during pregnancy. As always, practice basic food safety and consume ham hock in moderation along with plenty of fresh fruits, vegetables and whole grains for balanced nutrition. With the right precautions, pregnant women can safely savor ham hock’s signature flavor.
What other cured meats can we enjoy during pregnancy?
An important part of Italian tradition is cured meats, but many of them can’t be eaten while pregnant because they aren’t cooked, which is needed for them to be safe for pregnant women.
You can’t eat raw hams, but you also can’t eat salami, pancetta, speck, or bresaola, which are made through a maturing process and aren’t cooked.
Mortadella, on the other hand, is allowed because it is cooked in the production process. Coppa can be cooked in the oven. Coppa is a tasty cured meat made with the same ingredients as ham and steamed pork. The frankfurters, if well done, come last. They come with cotechino, zampone, cappelletto del prete, cooked shank or chicken, and salami turkey, which is also cooked.
One exception to this rule: if you have had toxoplasmosis before, you are no longer susceptible to it, even if you eat raw cured meats. This means that none of these suggestions apply to you, and you will not be able to get it again.
You can get a blood test to see if you are immune to the disease. This is usually done in the first month of pregnancy. You should not take any chances and wait until after giving birth to eat the cold cuts you miss so much!
How much does cooked ham ‘weigh’ in the diet?
So, cooked ham is a great food to eat while we’re pregnant because it’s healthy and easy to prepare. This is especially true if we buy it in a vacuum-packed tray that’s already cooked and ready to eat.
When we eat it, we can give our bodies a great source of protein, which is important for growth and development and is therefore appropriate for this time.
How many calories is cooked ham, and what kinds of nutrients does it give us? Cooked ham has 215 calories per 100 grams, so we can add it to our diet, maybe once or twice a week.
But because it has a lot of sodium, people with high blood pressure shouldn’t eat it. People with this condition should be careful and limit how much they eat.
This food has 15 grams of fat, 1 gram of carbs, and 20 grams of protein in every 100 grams package. As we said, these are all very important nutrients for women.
Are deli meats safe during pregnancy? Dietitian explains
FAQ
Can you eat smoked ham hock when pregnant?
Can you eat ham while pregnant?
Are smoked ham hocks already cooked?
Can you eat smoked meat when 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.
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.
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.
What happens if you eat undercooked Ham during pregnancy?
An under cooked Ham can have a lot of harmful bacteria, viruses, and parasites that can cause several types of health conditions, that can adversely impact your pregnancy. If these bacteria get into your body, it can cause miscarriage, premature delivery, neonatal death, stillbirth, and a few other severe health issues.