Can Diabetics Eat Ham? A Guide to Choosing the Healthiest Options

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.

As a diabetes nutrition staple, protein foods like meat, poultry and fish are great sources of filling fiber and nutrients. But when it comes to processed meats like ham, the story becomes more complicated.

While ham can absolutely be part of a diabetic diet there are some important factors to consider regarding ingredients preparation method and portion size. Understanding your best options will allow you to work ham into your meal plan in a way that optimizes blood sugar control and overall health.

The Benefits of Ham for Diabetics

Ham offers several advantages for people with diabetes

Low carb: With minimal carbohydrates, ham will not spike blood sugar levels. This makes it a smart substitute when you need to limit carbs.
High protein: The ample protein in ham helps sustain energy and keeps you feeling full. Protein also has a minimal impact on blood sugar.
Lean options available: Choosing lean, low-sodium ham cuts allows you to limit fat and sodium intake.
Easy preparation: Deli ham requires no work to enjoy. Even a baked ham only needs reheating.
Versatility: Ham can be enjoyed in sandwiches, salads, omelets, pizza and more!

Potential Drawbacks of Ham for Diabetics

However, there are also some potential health concerns with ham:

Fat and sodium: Many hams are high in saturated fat and sodium, both of which should be limited by people with diabetes due to increased heart disease risk.
Nitrates/nitrites: These preservatives used in cured ham may elevate cancer risk for diabetics who already face higher risk.
Sugar glazes: Packaged hams with sweet glazes add carbs and calories compared to plain ham.

Tips for Choosing the Healthiest Ham

When selecting ham, opt for the least processed, most natural options you can find. Here’s what to look for:

Lower sodium: Check the label and choose ham with less than 600 mg sodium per serving.
Minimal ingredients: Opt for ham with just pork and water rather than long additive lists.
No sugar glaze: Avoid the extra carbs and calories of honey-baked or sweet glazed ham.
Nitrate-free: Seek out no nitrate/nitrite added or uncured ham when possible.
Lean cuts: Prioritize lean options like ham steak or roast over fattier cuts.
Healthier cooking method: Baked ham is better than fried ham.

Healthy Ways to Enjoy Ham

Focus on sensible portions and combine with nutritious ingredients:

In a sandwich with veggies on whole grain bread
Diced in salads for added protein
Wrapped in lettuce leaves for low-carb ham roll-ups
On top of a veggie pizza instead of higher-fat sausage
In an omelet or scramble for breakfast

Smarter Alternatives to Processed Ham

For an even healthier choice, opt for unprocessed, natural pork:

Pork tenderloin
Pork chops
Pork roast
Canadian bacon

These fresh cuts are lower in sodium, fat and preservatives compared to ham while still offering the great taste and protein content.

The Bottom Line

Can diabetics eat ham? In moderation, yes – ham can be part of a healthy diabetic diet. Just be mindful of preparation method, sodium content, ingredients and portion size. When possible, choose fresh, unprocessed pork for maximum nutrition. With a little discretion, even processed ham can be enjoyed safely by those with diabetes.

Frequency of Entities:
ham: 23
diabetic: 16
cured: 7
sodium: 6
fat: 5
protein: 5
carbs: 4
processed: 4
pork: 4
blood: 3
sugar: 3
glaze: 3
healthy: 3
portion: 3
heart: 2
meal: 2
bake: 2
cancer: 2
ingredient: 2
method: 2
disease: 1
fiber: 1
nutrient: 1
complicated: 1
advantage: 1
sustain: 1
filling: 1
impact: 1
easy: 1
sensible: 1
minimize: 1
risk: 1

can diabetics eat ham

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.

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.

Can Diabetics Eat Ham?- Risks and benefits @healthdsl6619

FAQ

What kind of ham is best for diabetics?

Pork: Lean pork such as fresh ham, canned, cured, or boiled ham, Canadian bacon, tenderloin, center loin chop.

Can ham raise your blood sugar?

Does meat raise blood sugar? Not unless there is a carb eaten alongside it. But saturated fat and additives can impact your overall health, affecting your body’s ability to manage its blood sugar levels.

What kind of sandwich meat can a diabetic eat?

Lean chicken, turkey, fish, low-fat dairy products and plant-based protein options (like seitan, tempeh and soybean patties) are all great options. For lunch, a turkey and lettuce wrap perfectly combines protein (from the turkey and low-fat cheese) with lots of fiber (from the wrap and vegetables).