People who follow the ketogenic diet, which is known for its high-fat and very low-carb food plan that includes bacon and cheese, are pushed to train their metabolism in a whole new way. But if you want to get into a metabolic state called ketosis—where fat instead of carbs is the main source of energy—you’ll need to read more than just nutrition labels. You’ll need to understand the science behind getting into ketosis and staying there.
Stefani Sassos, MS, RD, CDN, deputy director of the Good Housekeeping Institutes Nutrition Lab, says that people on the keto diet burn fat by breaking it down into molecules called ketone bodies. These molecules give you energy during the day, instead of carbs, which normally raise blood sugar to do the same thing. A strict keto diet gets you into ketosis by cutting out large groups of foods that you might normally eat every day, including healthy foods that are part of a balanced diet. The diet was originally created to help people with epilepsy.
You can’t eat anything that has sugar or carbs in it, either naturally occurring or added. This is because these foods stop your metabolism from running on fat alone. In what follows, we’ll talk about the most common foods that can throw you out of ketosis and the foods that can help you stick to a keto diet.
Before you try to get into ketosis, you should definitely talk to your primary care provider. This is especially important because some reports say keto programs can cause you to go on and off of diets. You can eat these keto-friendly foods, but you should stay away from these to stay in ketosis. Here are some treats you can enjoy every once in a while.
Weight loss, health, and the body are all complicated topics. Before you decide to go on a diet, we suggest that you read our article about the dangers of diet culture to get a broader view.
Ham is a popular deli meat that many people enjoy in sandwiches wraps, on pizza and in various dishes. But is ham keto-friendly if you’re following a ketogenic diet? Let’s take a closer look at how you can enjoy ham on keto.
The ketogenic or “keto” diet is a very low-carb high-fat diet that aims to get your body into a metabolic state called ketosis.
In ketosis, your body switches from primarily burning carbs for fuel to primarily burning fat and ketones for fuel This transition can promote weight loss and provide various other health benefits for some people
To get into ketosis, keto dieters aim for around 20-50 grams of net carbs per day. Net carbs are calculated by subtracting fiber from total carbs since fiber does not impact blood sugar levels.
On keto, you’ll skip sugars, grains, legumes, starchy vegetables and fruits. Instead, you’ll load up on natural fats, protein, non-starchy veggies and limited berries. The keto diet is very restrictive, so a variety of foods you may be used to eating are off the menu.
Is Ham Keto-Friendly?
The good news is that plain, unprocessed ham is perfectly keto-friendly in moderation! Here’s why:
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Ham contains 0 grams of carbs per serving. Without carbs, ham does not impact ketosis at all.
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Ham provides protein, which is encouraged on keto for satiety and preserving muscle mass. A 3 ounce serving of sliced ham has about 19 grams of protein.
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Ham is high in fat, providing a good source of energy on keto. That 3 ounce serving of ham packs around 10 grams of fat.
So in its unadulterated form, ham offers zero carbs along with satiating protein and energy-providing fat. This makes it an ideal keto food.
Watch out for Added Ingredients
While plain ham is keto-approved, many types of packaged ham contain added ingredients that could be problematic. Here are some things to look out for:
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Added sugar: Honey baked ham, brown sugar glazed ham and other sweetened hams are packed with added sugar, a big no-no on keto.
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Starch binders: Deli ham often contains added starch to help stick meat slices together. This provides unnecessary carbs.
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Nitrates: Many processed deli meats contain sodium nitrate preservatives, which may be harmful to health in large amounts.
To keep ham fully keto-friendly, opt for fresh uncured ham or check labels to select a sugar-free, additive-free packaged variety.
Keto-Friendly Ways to Enjoy Ham
Here are some ideas for enjoying ham while sticking to your keto macros:
- Roll up ham and cheese slices for an easy keto snack
- Fry ham slices for a crispy low-carb breakfast side
- Add diced ham to omelets and frittatas
- Use ham in lettuce wrap sandwiches
- Toss ham chunks into spinach and kale salads
- Mix ham into quiches and frittatas
- Add ham to keto soups and stews
- Top cauliflower pizza crust with ham and cheese
- Wrap ham and veggie skewers in bacon
- Stuff ham and cheese inside peppers or mushrooms
- Use ham in keto chicken cordon bleu
- Bake ham and cheese inside portobello caps
With a little creativity, ham can be used in diverse keto meals and snacks!
Keto Ham Nutrition Facts
Here is the nutrition data for 3 ounces or about 3 thin slices of sliced deli ham with no added ingredients:
- Calories: 123
- Fat: 10g
- Protein: 19g
- Carbs: 0g
- Sugar: 0g
- Sodium: 1,065mg
As you can see, ham provides a hefty dose of protein with zero carbs or sugar. Just watch sodium levels if consuming multiple servings per day.
Ham on Keto: The Bottom Line
Plain, uncured ham is a perfect keto-approved food. It contains no carbs, beneficial protein and energy-boosting fat content.
Be sure to choose fresh ham or packaged ham without added sugars or starches. Avoid honey glazed and other sugar-containing hams.
Incorporate ham into keto snacks, appetizers, sandwiches, salads, omelets and more. Ham makes a tasty and filling addition to the ketogenic diet when consumed in moderation.
Overall, ham can definitely be part of a healthy keto lifestyle as long as you choose additive-free varieties and control portion sizes.
What you can eat on a keto diet:
Get ready for a whole lot of fat, some protein and just about zero carbs throughout your day. Foods that are allowed in keto-friendly fridges and pantries are meat, seafood, dairy, eggs, nuts, fats and oils, and some vegetables that grow above ground.
- A lot of meats, like chicken, pork, steak, lamb, bacon, turkey, ham, and sausage (in small amounts).
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Olive oil, ghee, lard, eggs, butter, coconut oil, olive oil, mayonnaise, avocado oil (and avocados!), and most fats and oils
- Heavy cream, soft and hard cheeses, cream cheese, sour cream, and other high-fat dairy
- Some vegetables, like broccoli, cauliflower, cabbage, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, olives, and more.
- Most nuts: peanuts, almonds, macadamia nuts, pecans, hazelnuts, walnuts, and their butters (look for natural ones that aren’t sweetened).
- A selection of berries: Blueberries, blackberries, raspberries, all in moderation.
- Some of your favorite drinks: black tea and coffee without sugar are fine. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
- All spices and some sweeteners: once in a while, use stevia and sucralose.
Naturally devoid of all carbohydrates, all kinds of meat and poultry are used in keto diet plans — including fatty cuts of beef and pork, which are both rich in a suite of minerals and B vitamins. Protein found in meat, even if lean, can help you feel fuller during the day and fuel you through physical workouts or labor, even if youre no longer filling up on carbohydrates. A limited study found that a diet high in fatty cuts of meat actually slightly boosted good cholesterol levels in the long run for women.
A lot of fish, like salmon, albacore tuna, sardines, and other fatty fish you can find at any seafood counter, don’t have any carbs. They are also high in protein and B vitamins. While meat is low in omega-3 fatty acids, seafood is high in them. These are a type of polyunsaturated fats (a good source of fat!) that are linked to lowering the risk of all chronic diseases.
Although it has more fat than olive oil, you’ll mostly be cooking with it or coconut oil, which is similar but has more fat. It has been known for a long time that the Mediterranean diet lowers the risk of heart disease. Eating more olive oil is likely a good way to balance out the extra fat you’ll be eating. Even though coconut oil tastes good and has a lot of saturated fat, it is often used in keto recipes because it has medium-chain triglycerides that may help the body make more ketones.
Cheese, cheese, and more cheese! Cheese is always in the best keto recipes because it is high in fat and low in carbs. It’s also high in calcium and a good source of protein. Staples like cottage cheese and yogurt are also significant sources of protein while remaining low in carbohydrates. You can get a lot of minerals, antioxidants, and protein from eggs. Eating eggs can also help you feel fuller for longer during the day.
Unfortunately, not all fresh vegetables grown on a farm are keto-friendly. Broccoli, cauliflower, green beans, bell peppers, zucchini, and leafy spinach are often used instead of potatoes and whole wheat foods. These veggies don’t have a lot of calories or carbs, but they are full of minerals and vitamins, especially fiber, which keeps your gut healthy. On the keto diet, you might be told to eat these vegetables in moderation. They are low in carbs, but eating too many of them in one day can take you out of ketosis.
Seeds and nuts high in oil are great ways to switch up your snacks or make keto-friendly meals more interesting when you’re stuck in a rut. They have a lot of polyunsaturated and monounsaturated fats, not many carbohydrates, and fit the high-protein part of the keto diet. The best nuts to eat while on the keto diet include macadamias, almonds, pecans and walnuts. Seeds you can feel great about include sesame seeds, pumpkin seeds and flaxseeds, too.
When you don’t eat much fruit, fresh berries can feel like a breath of fresh air in a hot desert. Plus, they’re full of nutrients, especially antioxidants. Some berries, like blackberries, raspberries, and strawberries, are naturally better for keto because they have fewer carbs and sugar. These berries are also high in fiber. Sprinkle these into naturally sweet desserts to keep your sweet tooth satisfied while on the keto diet.
Black coffee and tea are great for people on the keto diet because they don’t have any sugar or carbs. In the long run, tea may be better for you because many studies and research show that the antioxidants in blends like green tea can be helpful. There is also evidence that tea can help you lose weight over time.
Whole wheat bread and gluten-free swaps
Bread, rice, and pasta are all very high in carbohydrates, even if they are made with whole wheat. This is also true for gluten-free varieties, since gluten doesn’t mean they are low in carbohydrates. Even bean-based pasta contain ample amounts of carbohydrates that may knock you off ketosis. If you really can’t live without some kind of noodle bowl, try spiralized vegetables instead. You can eat a lot of them without having to cut back a lot to stay within the net carb range.
Is Ham Keto Friendly Everything You Need to Know
FAQ
Can you eat ham in keto?
What meat is not keto friendly?
Will ham kick me out of ketosis?
Can you eat honey baked ham on keto?
Can you eat ham on a keto diet?
With that in mind, it becomes quite easy to recommend ham (in moderation) to keto dieters. Here is the approximate nutritional breakdown for a 100 gram serving size of boneless extra lean (5% fat) ham: If you would rather use a different type of meat instead of ham, you’re in luck, there are plenty of viable keto options when it comes to meat.
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.
Are ham & eggs keto friendly?
1. Ham and Avocado: Avocado is a keto superstar, rich in healthy fats and low in carbs. Pair your ham with some sliced avocado for a nutrient-dense, keto-friendly meal. 2. Ham and Eggs: This classic combo is a great way to start your day. Eggs are low in carbs, high in protein, and contain a healthy dose of fats. 3.
Are cured hams keto?
Uncured is preferred as it’s lower in carbs. Cured hams have some sugar already added, so would be more of a dirty keto option, but are still only around 2g carbs per serving, so not terrible. Wholesome Yum Keto Maple Syrup – This has all the classic maple flavors, without the sugar and carbs, but you’d never know!