Hams: They can be fresh, cook-before-eating, cooked, picnic and country types. There are so many kinds, and their storage times and cooking times can be quite confusing. This background information serves to carve up the facts and make them easier to understand.
Hams may be fresh, cured or cured-and-smoked. Ham is the cured leg of pork. Fresh ham is an uncured leg of pork. There will be the word “fresh” in the name of fresh ham, which means that it has not been cured. “Turkey” ham is a ready-to-eat product made from cured thigh meat of turkey. The term “turkey ham” is always followed by the statement “cured turkey thigh meat. “.
Cursed ham is usually a deep rose or pink color. Fresh ham, which isn’t cured, is the color of a fresh pork roast, which is pale pink or beige. Country hams and prosciutto, which are dry-cured, are pink to mahogany.
Hams are either ready-to-eat or not. Ready-to-eat hams include prosciutto and cooked hams; they can be eaten right out of the package. People must cook fresh hams and hams that have only been treated to destroy trichinae (this could mean heating, freezing, or curing in the processing plant) before they can eat them. Hams that must be cooked will bear cooking instructions and safe handling instructions.
If a ham isn’t ready to eat but looks like it is, it will have a big message on the main display panel (label) saying that it needs to be cooked, examples g. , “cook thoroughly. ” In addition, the label must bear cooking directions.
Sodium or potassium nitrate (or saltpeter), nitrites, and sometimes sugar, seasonings, phosphates, and cure accelerators are added to make something cure. g. , sodium ascorbate, to pork for preservation, color development and flavor enhancement.
Nitrate and nitrite contribute to the characteristic cured flavor and reddish-pink color of cured pork. Clostridium botulinum is a deadly microorganism that can grow in foods in some situations. Nitrite and salt stop it from growing.
Pork can be injected with flavoring and curing solutions or massaged and tumbling the solutions into the muscle. Both methods make the pork more tender.
For dry curing, which is how country hams and prosciutto are made, fresh ham is rubbed with a dry-cure mix of salt and other things. Dry curing produces a salty product. In 1992, U. S. The USDA’s Food Safety and Inspection Service (FSIS) approved a trichinae treatment method that lets potassium chloride be used instead of up to half of the sodium chloride. This lowers the amount of sodium in the food. Since dry curing takes away the moisture, the weight of the ham is reduced by at least 20%, but usually by up to 25%. This makes the flavor more concentrated.
Dry-cured hams may be aged more than a year. Six months is the traditional process but may be shortened according to aging temperature.
These hams that haven’t been cooked can be kept at room temperature without getting spoiled by bacteria because they don’t have much water in them. Dry-cured ham is not injected with a curing solution or soaked in a curing solution to make it, but it can be smoked. Today, dry-cured hams may be sold as items that need to be prepared by the customer before they are safe to eat. Just like with any other meat, it’s important to read the label on a ham to see how it should be cooked.
Ham is a popular deli meat that people love for its salty, smoky flavor But with its heavily processed nature, you may wonder – what exactly is in ham that gives it its distinctive taste?
While the primary ingredient is pork ham contains a mix of additional ingredients added during curing and smoking to preserve it and boost the flavor. Some of these extra ingredients have raised health concerns over the years.
Here’s an overview of the main ingredients that go into making ham, including both natural and chemical additives:
Pork
The base of ham is fresh pork leg meat from the hindquarters of pigs. The large muscles in this area result in the streaks and marbling seen in sliced ham.
Pork provides the bulk of ham’s protein, fat, and nutrient content. Fresh pork alone has a mild flavor. The other ingredients react with the pork to give ham its characteristic salty, smoky taste.
Salt
Salt is the major ingredient used to cure ham. Curing draws out moisture, which inhibits bacteria growth to preserve the meat.
Salt also gives a strong flavor boost. Plain salt, as well as chemical sodium compounds like sodium nitrite, are used in curing.
Too much sodium can cause detrimental health effects. Many ham brands now offer reduced-sodium versions with about 25% less salt.
Sugar
Sugar is also added during the curing process. It balances out some of the harshness of the salt and gives ham a subtly sweet undertone.
Sugar types like honey, molasses, maple syrup or corn syrup may be used. Too much sugar adds unnecessary calories from carbs and should be limited.
Smoke
Traditional hams are smoked over wood fires, often using hickory or applewood, which imparts that classic smoky flavor. The smoke also acts as a preservative.
Some hams are smoked over the longer term at lower temperatures for deeper flavor. Others get a quick hit of added liquid smoke.
Nitrates/Nitrites
Potassium nitrate and sodium nitrite are chemical preservatives and color fixatives added to many cured meats like ham.
While effective at inhibiting bacteria, they can form carcinogenic nitrosamines when exposed to high heat. Look for “no nitrates or nitrites added” ham to avoid this.
Phosphates
Phosphates like sodium triphosphate are sometimes added to ham brines. They help the brine evenly distribute through the meat for consistent curing.
Phosphates also improve moisture retention for a juicier end product. However, phosphates may cause digestive issues for some people when over-consumed.
Binders/Extenders
Some processed ham contains fillers and binders to reduce production costs. These include flour, starch, gelatin or egg protein.
While safe, these inexpensive extenders dilute the protein content. Read labels carefully to avoid hams with fillers if you want maximum nutrition from pure meat.
Flavors/Spices
Spices like pepper, cloves, cinnamon and allspice add flavor complexity to certain ham recipes. Sweet glazes with honey mustard or brown sugar are also popular.
Herbs, fruit juices and zesty seasonings create unique ham varieties. But watch out for hams with excessive sugary glazes, which drive up the calorie count.
Preservatives
Chemical preservatives like sodium erythorbate and sodium ascorbate are commonly used in cured meats.
While considered GRAS (generally recognized as safe) in small doses, some people choose to avoid chemical preservatives when possible by buying additive-free ham.
As you can see, ham contains a mix of natural pork meat and additional cured meat ingredients, some healthier than others. Reading labels allows you to select a ham with the most natural additive-free ingredients to best suit your health needs.
Health Concerns Around Certain Ham Ingredients
Some ingredients used in certain ham products have raised health concerns, including:
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Nitrates/Nitrites – Nitrosamines formed from nitrites may be carcinogenic. These chemicals may also affect blood health and thyroid function in sensitive individuals.
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Sodium – Most ham is very high in sodium, which can contribute to high blood pressure, heart disease and stroke when over-consumed.
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Sugar – Added sugars drive up calorie and carbohydrate content. This may negatively impact blood sugar and weight.
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Phosphates – Added phosphates may cause digestive distress in those with IBS or gut sensitivities.
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Binders/Fillers – Non-meat extenders dilute the protein content of ham. They provide fewer nutrients and displace more nutritious whole-food ingredients.
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Preservatives – Even “generally recognized as safe” preservatives can cause allergic reactions or sensitivities in some people when consumed in excess.
The WHO and leading health authorities recommend limiting processed meat intake to reduce the risk of chronic illnesses like heart disease, diabetes and cancer. Enjoy ham in moderation as part of an overall healthy diet.
What to Look for in Healthier Ham Options
When shopping for ham, watch out for these traits to select the healthiest options:
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Made from whole, natural pork leg, not chopped/formed meat
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No artificial preservatives or chemicals listed
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Minimally processed; no binders or fillers
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Lower in sodium; ideally under 600mg per serving
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No added phosphates, nitrates or nitrites
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Lower in sugar; under 5g per serving
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Short ingredient list focusing on real food components
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“Natural” or “organic” on label for more wholesome options
Prioritizing ham made predominantly from pure pork with minimal additives allows you to benefit from its rich protein, flavors and nutrients while limiting health risks.
How to Make Homemade Nitrate-Free Ham
For the purest ham free of any questionable additives, consider making homemade ham yourself.
While more time-consuming, it allows total control over the ingredients. Here’s a quick guide:
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Choose a fresh, high-quality pork leg. Opt for pasture-raised for superior nutrition.
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Make a basic brine of salt, sugar and spices like black pepper, cloves or allspice. Herbs are great too.
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Submerge pork in brine for 5-7 days to cure in the refrigerator, turning occasionally.
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Smoke the brined pork gently using 100% hardwood if desired. Apple, hickory, mesquite or alder wood work well.
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Slow roast the cured, smoked pork at ~325F until the internal temperature reaches 160F.
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Let pork rest, then carve into ham steaks or slices. Enjoy plain or with mustards, pickles, fruit glazes or other accompaniments.
With a little time and effort, you can create additive-free ham that’s low sodium and contains only natural ingredients you choose.
Healthy Ways to Enjoy Ham
While most ham contains some potentially concerning additives, you can still fit it into a healthy diet in moderation. Here are some tips:
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Limit portion sizes to 2-3 oz daily at most; less if eating processed meat regularly.
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Opt for reduced sodium ham or rinse to remove some surface salt if needed.
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Balance with potassium-rich foods to counteract the high sodium content.
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Serve ham alongside antioxidant-rich fruits and vegetables.
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Choose ham wraps, sandwiches with veggie toppings or salads rather than heavy casseroles.
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Opt for healthier whole grain buns, flatbreads or crackers rather than white refined versions.
Ham can absolutely complement an overall nutritious way of eating when you pay attention to ingredients, portions and pairing it with more wholesome foods. Start reading those labels to optimize your ham choices!
Cooking or Reheating Hams
You can eat fully cooked, vacuum-packed hams (whole or half) and canned hams cold, right from the package. These are both made in federally inspected plants.
If you want to reheat these cooked hams, however, set the oven to no less than 325°F and heat it until a food thermometer reads 140°F inside.
Unpackaged, cooked ham is potentially contaminated with pathogens. Heat to 165°F any cooked ham that has been repackaged somewhere other than the processing plant or any cooked ham that has been left over.
Spiral-cut cooked hams are also safe to eat cold. The unique slicing method, invented in 1957, reduces carving problems. When whole or half hams are heated, the glaze melts and runs off the meat, making the meat dry. This is why these hams are best served cold. If you want to reheat hams that were packed in processing plants that were inspected by the USDA, you must heat them to 140°F using a food thermometer. Hams that have been repackaged outside of the plant or that have been spiral-cut and left over must be heated to 165°F. In a regular oven, heat a spiral-sliced ham at 325°F for about 10 minutes per pound. Cover the whole ham or a portion of it with heavy aluminum foil. Individual slices may also be warmed in a skillet or microwave.
Smoked or fresh hams that need to be cooked before eating must reach 145°F and rest for 3 minutes before they can be served. Cook in an oven set no lower than 325°F. Hams can also be safely cooked in a microwave oven, other countertop appliances and on the stove. Consult a cookbook for specific methods and timing.
Country hams can be soaked in the fridge for 4 to 12 hours or longer to lower the amount of salt they have before they are cooked. Then they can be cooked by boiling or baking. Follow the manufacturers cooking instructions.
Smoking and Smoke Flavoring
After curing, some hams are smoked. When ham is smoked, it is hung in a smokehouse and allowed to soak up smoke from smoldering fires. This gives the meat more flavor and color and slows down the rancidity process. Not all smoked meat is smoked from smoldering fires. A popular process is to heat the ham in a smokehouse and generate smoke from atomized smoke flavor.
Pathogens that can make you sick can be found in pork, as well as other meats and poultry. These are Escherichia coli, Salmonella, Staphylococcus aureus, and Listeria monocytogenes. They are all destroyed by proper handling and thorough cooking to an internal temperature of 160°F. The following pathogens are associated with ham:
- The trichinella spiralis family includes parasites that can be found on hogs. To kill trichinae, all hams must be processed according to USDA rules.
- Staphylococcus aureus (staph): These bacteria are killed by heat and processing, but they can come back if they are handled incorrectly. Then they can make a poison that can’t be killed by cooking it any further. Dry curing of hams may or may not destroy S. auxreus, but the high salt content on the outside stops these bacteria from growing. When the ham is cut into slices, the moister inside will make it easier for staphylococcus to grow. Thus, sliced dry-cured hams must be refrigerated.
- Mold — Can often be found on country cured ham. Most of these are safe, but some molds can make mycotoxins. Molds grow on hams during the long process of curing and drying them because the high salt and low temperatures don’t bother these tough organisms. DO NOT DISCARD the ham. Use hot water to clean it and a stiff vegetable brush to get rid of the mold.
When buying a ham, figure out what size you need by looking at how many servings that type of ham should make:
- 1/4-1/3 lb. per serving of boneless ham
- 1/3-1/2 lb. of meat per serving of bone-in ham
Easy Ham Recipe – How to Bake a Ham
FAQ
What is ham mostly made of?
What is the main food substance in ham?
What is the composition of ham?
What is smoked ham made of?
The main flavor compounds of smoked ham are guaiacol, and its 4-, 5-, and 6-methyl derivatives as well as 2,6-dimethylphenol. These compounds are produced by combustion of lignin, a major constituent of wood used in the smokehouse. In many countries the term is now protected by statute, with a specific definition.
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.
How is a ham made?
Ham is produced by curing raw pork by salting, also known as dry curing, or brining, also known as wet curing. Additionally, smoking may be employed, and seasonings may be added. Traditional dry cure hams may use only salt as the curative agent, although this is comparatively rare.
What is a ham?
Before diving into the finer details, let’s start with a little foundational education and explore what ham actually is. When we say “ham,” we’re typically talking about a specific cut of pork, and most of the time, it’s taken from the leg.