Eating well is an important part of a healthy lifestyle for now and into the future. Making small steps to improve what you eat is a great way to achieve this.
One small step you can make is to cut down on eating processed meat by finding healthier alternatives. Bowel cancer is one of the most common types of cancer in Australia, and there is strong evidence that eating processed meat raises the risk of getting it.
If you’ve ever been to the deli counter at your grocery store, you may have heard people request “ham off the bone” when ordering sliced deli ham. This phrase often leaves deli workers scratching their heads, as most deli ham does not actually contain any bones to begin with.
Where does this confusion around “off the bone” ham come from, and is deli ham considered a processed meat? Let’s take a closer look.
What Does “Off the Bone” Mean?
The term “off the bone” refers to meat that has been removed from the animal’s bones before being sold. For example, a pork shoulder roast is sold still attached to the shoulder bone, while pork chops or ham have been cut “off the bone” for convenience.
When it comes to ham, nearly all deli-style ham is already off the bone Whole bone-in hams are traditionally reserved for holiday roasting or professional charcuterie production. They are not presented for deli slicing
So asking for “off the bone ham” at the supermarket deli counter doesn’t make much sense – all the ham options are already boneless. What the customer likely means is that they want a less processed style of deli ham
Is Deli Ham Processed?
Yes, deli ham is considered a processed meat product. This refers to meats that have been manipulated to enhance flavor and extend shelf life.
Techniques used to create processed meats include:
- Curing – Treating meats with salts, nitrates, sugars or smoke
- Fermenting – Using bacteria cultures to develop flavor
- Smoking – Exposing meats to smoke to add flavor and preservatives
Ham undergoes several processing steps to become the familiar product we buy at the deli counter, including:
- Curing – Pumped with water, salt, sodium nitrite and other preservatives
- Smoking – Smoked with natural hardwoods or liquid smoke flavoring
- Cooking – Fully cooked to an internal temperature of 160°F
This processing enables ham to be shelf-stable when packaged, unlike fresh raw pork. So by definition, yes deli ham is a processed meat.
Finding Less Processed Ham
If you want to find a deli ham that has undergone less manipulation, here are some things to look for:
- Higher pork percentage – More meat, less water/fillers
- Shorter ingredient list – Fewer added preservatives
- Minimally processed – Not molded or formed
- Natural smoking – Not just “smoke flavor”
Your best bets are typically bone-in hams that have been minimally handled, or premium deli hams boasting higher meat content, minimal ingredients and traditional smoking methods.
Some examples of less processed ham options include:
- Bone-in smoked ham
- Spiral sliced ham
- Artisan country ham
- Prosciutto or serrano ham
- High-end smoked deli ham (>90% pork)
You’ll pay more for these less industrial options, but the quality and flavor makes it worthwhile for many.
Should You Avoid Processed Meats?
There are some health concerns around frequent processed meat consumption. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning there is convincing evidence linking them to colorectal cancer.
However, most experts agree eating processed meats occasionally and in moderation is unlikely to pose major health risks to most people.
If you want to minimize intake of processed meats like deli ham, bacon, sausage and hot dogs, here are some tips:
- Treat as a side rather than main protein
- Limit to 1-2 times per week
- Opt for less processed options when possible
- Eat smaller portion sizes
- Fill your diet with ample vegetables, fruits, whole grains and other proteins
In the end, there are no strictly “good” or “bad” foods – it’s your overall long-term eating pattern that matters most. Selected processed meats like ham in moderation can have a place in an overall balanced diet for most people.
The Takeaway on Off the Bone Ham
When ordering deli ham, “off the bone” doesn’t have much meaning since most ham has the bones removed during production. What the customer likely wants is ham that has been less manipulated through processing methods.
Look for ham with a simpler ingredient list, higher meat content, minimal additives and traditional smoking practices. While processed meats are best limited, the occasional ham sandwich can be part of a varied, well-rounded diet when consumed in moderation.
What is processed meat?
Meat that has been smoked, cured, salted, or preserved by adding nitrates and nitrites or other preservatives is called processed meat. Processed meat includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.
Processed meat is also high in salt and energy, the Australian Dietary Guidelines refer to these foods as ‘discretionary’ (not necessary for a healthy diet) so you should try to avoid, or limit how much you eat.
Deli Meat Dangers
Is ham good for You?
Eating ham occasionally may offer several health benefits. Ham is rich in protein, minerals, and other nutrients that support optimal health. The most notable include: Selenium. Although evidence is limited, normal blood levels of selenium are linked to lower rates of thyroid disease, heart disease, and some types of cancer ( 25 ). Carnosine.
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.
Is cooked ham a processed meat?
While this process reduces bacterial growth and enhances the pork’s flavor, it also changes the nutritional content and classifies ham as processed meat. Cooked ham (at 3.5 ounces) contains: The same amount, about five thin slices, also has 1290 milligrams of sodium —that’s over half of your recommended daily value (RDV).
Why is Ham considered a red meat?
That’s primarily because ham—which is made by curing pork leg—is a type of processed red meat. Ham is a type of red meat that typically includes preservatives to sustain it longer than normal. Because of the ways in which ham is processed, it has some health benefits and disadvantages.