Pork is by far the most widely eaten meat in the entire world. In fact, ham is a centerpiece on most Christmas dinner tables, since everyone loves it. Whether this adored protein is on your menu on a weekly basis or simply around the Holidays or special occasions, ham can be a huge part of a healthy meal that’s high in protein and other important nutrients.

Well, it all depends on the type of ham you choose and you decide to cook it. According to Katherine Brooking, MS, a New York registered dietitian, there’s a series of downsides and benefits to eating ham so often. If you had some during Christmas, here’s what you need to know!

It helps build lean muscle

If what you want is to gain muscle, you will want to pair a proper strength-training workout with a high-protein diet. The American College of Sports Medicine advises eating 0.5 to 0.8 grams of protein per pound of body weight every single day, which is around 46 grams for women and 56 grams for men.

Well, guess what? Ham will easily help you reach such a goal. Ham is an amazing source of protein and has all nine essential amino acids, which makes it a complete protein. Amino acids are basically the building blocks of muscle tissue.

They help build and keep muscle mass, and essential amino acids need to be obtained through diet. Just a small 3-ounce serving of roasted ham has an impressive 22.8 grams of complete protein, which is a considerable chunk of your daily value.

It helps you lose weight

If you want to lose weight or just maintain your weight loss for the long haul, what you want is to prioritize protein in every meal. As noted, deli is a powerful source of protein. In fact, research suggests that eating protein can help you feel fuller for longer periods of time, hence reducing the likelihood of cravings and overeating.

It is acknowledged that protein is essential for building and maintaining muscle mass. Well, having more muscle tissue also means you will be able to burn more calories than if you had more fat tissue. Ham is also quite low in calories since a 3-ounce serving has around 230 calories. You can pair it with cooked quinoa and a side salad for a high-protein meal that will definitely keep you full and help maintain lean muscle.

Smoked and cured hams can contribute to inflammation and disease risk

More than half of hams come smoked or cured, which adds an intense flavor notch to the meat. However, there’s a catch to it: it also adds unhealthy properties that could contribute along the lines of a higher disease risk through multiple mechanisms.

The truth of the matter is that both curing and smoking are forms of processing that have been previously linked to increases in some types of carcinogens. Plenty of health agencies such as the American Cancer Society, advised limiting intake of processed meat (such as deli) as they are often correlated with a higher risk of some cancers, such as stomach and colorectal and other types.

Here’s the truth: processed ham is generally full of nitrates. Even if the research is still quite mixed, some studies have shown increases in colon, kidney, and stomach cancers with a higher nitrate intake.

Smoked and cured hams can contribute to heart issues

Cured and smoked ham also tends to have high doses of sodium. A 3-ounce serving of cured ham packs around 800 milligrams of sodium, or 33% of your daily value. For some folks, a high-sodium diet can increase blood pressure.

High blood pressure can also lead to a much higher risk of heart attack and stroke. If you decide to add ham to your diet, you should go for the fresh one. As a general rule, fresh ham has less sodium and fewer cancer-causing compounds than cured or smoked ham.

You can get important micronutrients out of it

So many Americans won’t meet their recommended micronutrient intake, which can often lead to fatigue, reduced attention and focus, and a lower immune system, among many other sneaky symptoms, as the Oregon State University confirmed through studies.

However, ham, like other types of red meat, is still a good source of vitamins and minerals. A 3-ounce serving of roasted ham has 20% of your daily value (DV) of immune-supporting zinc, and 70% of your DV of metabolism-supporting selenium. It is also an excellent source of energizing B vitamins.

You might have too much added sugar along with it

Some hams might come honey-roasted, and even if that could make your holiday meals more succulent and tastier, it can also contribute tons of added sugar to your day. A 3-ounce serving of honey ham has around 5 grams of added sugars.

Even if that doesn’t seem like too much, the American Heart Association (AHA) recommends limiting your added sugar intake to no more than 25 grams for women and 36 grams for men per day. Forking into a serving of honey ham can give you around 20% of your daily value of added sugar. Eating way too much sugar too often could potentiate the risk for heart disease and diabetes, as AHA explained.

What to replace processed meat with

Processed meat is the type of meat that has been preserved by smoking, curing, salting, and adding preservatives such as nitrates and nitrites. Processed meat is ham, devon, bacon, salami, frankfurts, prosciutto, and sausages like cabanossi and kransky. Since this type of meat is also high in both salt and energy, the Australian Dietary Guidelines refer to such foods as “discretionary,” which means that it is advised to limit their intake.

What are some healthy alternatives?

Breakfast swaps. Instead of bacon with eggs, you can replace the bacon with grilled mushrooms and tomatoes, halloumi, avocado, and baked beans.

Sandwich swaps. If you don’t want to eat deli or any other processed meats with your wraps and salads, try instead BBQ chicken with its skin removed, canned tuna, salmon, boiled eggs, falafel, hummus, cheese, and home-cooked rissoles.

Snack swaps. If you’re tired of backing the same old salami or cabanossi as snacks, you should try some cheese and crackers, curried eggs, dips like our carrot and ricotta dip with vegetable sticks, and crispy roasted chickpeas instead.

Plant-based ham

If this is something that you think could appeal to you, it’s worth giving it a go! Plant-based ham substitutes come with a variety of options for those who are looking to enjoy the taste and texture of ham without consuming animal products at all.

Such alternatives use various ingredients like soy, wheat gluten, and pea protein to mimic the savory experience of traditional deli while also offering nutritional benefits (they are low in saturated fats and even cholesterol-free).

Soy-based substitutes

Soy-based ham alternatives are mainly made from soy protein. It packs quite a meaty texture and rich flavor, which we’d highly advise you to try. Hickory-smoked Tofurky Deli Slices are quite a popular choice because of their smoky taste and satisfying bite. Verisoy Deli Slices, for instance, another soy-based option, comes with a savory flavor profile that can be used as a replacement for the traditional ham.

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