Whether it’s used as a sandwich base or a holiday centerpiece, ham is a staple in many people’s diets. Ham offers some health benefits, but as a processed meat, it also has some drawbacks.
1. May Promote Healthy Bones and Muscles
Ham contains phosphorous, an essential mineral that makes up your bones and teeth. Eating red meat like ham can also help you build and maintain muscle.
2. Contains Key Vitamins and Minerals
Ham is nutrient-rich, containing minerals like selenium, thiamine, and niacin. Ham also contains over a third of the recommended daily intake for phosphorous.
Ham also has vitamin B6, which is important for metabolism, and B12, which helps keep your blood and nerve cells healthy.
3. Could Help Regulaate Thyroid Function
The thyroid regulates many of the body’s functions, from metabolism to digestion. Selenium, found in ham, plays an important role in keeping the thyroid working properly.
4. May Boost Your Immune System
The nutrients in ham are also key to enhancing the immune system. Selenium protects cells from damage and infections, while thiamine assists in cell growth and development.
5. Supports Weight Management
Protein in ham can help you feel full longer, which may help you stick to a weight loss plan. Research shows that a regular diet of lean pork leads to improvements in body composition similar to other high-protein diets. Additionally, niacin in ham helps your body turn food into energy.
1. May Increase Risk of Certain Cancers
Processed meats, like ham, are classified by the International Agency for Cancer Research (IACR) as carcinogenic to humans, meaning that sufficient evidence indicates they cause colorectal cancer. Red meat is classified specifically as a “probable carcinogen” since it has been associated with an increase in colorectal, pancreatic, and prostate cancer.
The World Cancer Research Fund echoed this, stating that there is strong evidence that eating red and processed meat is a cause of colorectal cancer. It’s best to limit your consumption of red and processed meats to no more than three portions per week.
While it isn’t exactly known why processed red meat poses a cancer risk, there are a few theories. One study suggested that the nitrates and nitrites added during the curing process can form cancer-causing compounds in humans.
2. Could Raise the Risk of Heart Disease
Some research suggests that eating red meat—particularly processed red meat like ham—can increase your risk of heart disease.
One study analyzed the diets of over 40,000 people and linked eating processed and/or unprocessed red meat to an increased risk of coronary heart disease. Another study found that those who ate red meat had a higher risk of dying from heart disease.
One potential explanation for the link is that red meat contains saturated fat, which can raise LDL cholesterol levels—a risk factor for heart disease.
Another possibility is that eating red meat may increase blood levels of trimethylamine N-oxide (TMAO), a chemical related to heart disease. Those who eat red meat appear to have triple the amount of TMAO in their blood compared to people who stick to white meat or consume no meat.
Finally, 3.5 ounces of ham has over half the daily recommended sodium intake, and a high sodium diet is known to raise the risk of high blood pressure, heart disease, and stroke.
3. May Have an Impact on Longevity
Besides cancer and heart disease, eating less processed red meat may be linked to a longer life expectancy. A study found that the less money spent on processed red meat in a county, the greater the average life expectancy in that county.
Another study concluded that an increased consumption of animal or plant-based foods was associated with a lower risk of death. In contrast, an increase in red meat consumption, especially processed meat, led to a higher risk of death.
4. Takes a Toll on the Environmental
Ham and other red meats are some of the most environmentally damaging foods. Raising livestock contributes to 14.5% of global greenhouse gas emissions.
While this may not seem directly related to your health, environmental and public health are closely linked. Environmental degradation increases the risk of:
- Cardiovascular diseases
- Infectious diseases
- Negative effects on mental health
- Respiratory disease
- Water-borne illnesses
In other words, cutting back on your ham consumption can help the climate and your long-term health.
Most ham in the United States is cured, a process in which salt, sodium, potassium nitrate, nitrites, and sometimes sugar, seasonings, phosphates, and other compounds are used to preserve meat. While this process reduces bacterial growth and enhances the meat’s flavor, it also changes the nutritional content and classifies ham as processed meat.
A 100-gram (about 3.5-ounce) serving of cooked ham contains:
- Calories: 139
- Fat: 5 grams (g)
- Protein: 22 g
- Carbohydrates: 1 g
The same amount, about five thin slices, also has 1290 milligrams (mg) of sodium—over half of your recommended daily value.
But ham has some standout nutrients, too:
- Selenium: 28 micrograms
- Thiamin (vitamin B1): 0.56 mg
- Niacin (vitamin B3): 5.2 mg
- Phosphorus: 247 mg
Despite the nutritional benefits, the ultimate reason ham isn’t great for your health is because of its classification as both red meat and processed meat, and both are known to cause adverse health effects.
While ham increases the risk of conditions like cancer and cardiovascular disease, the truth is that no single food can make or break your health. So, if you just can’t stomach the idea of saying goodbye to ham forever, consider reducing your portion size or reserving it for occasional meals or special occasions.
When you consume ham, pair it with foods linked to disease prevention, like vegetables, fruits, whole grains, and pulses (i.e., beans and lentils). You can swap some deli meat with fresh poultry, fish, or plant-based high-protein alternatives, such as beans and hummus.
Ham is often sold pre-cooked, which means it can be eaten cold right out of the package. Alternatively, you can reheat it to enjoy it warm. When preparing uncooked ham or reheating, cook it to an internal temperature of 145 degrees Fahrenheit (with a three-minute rest).
Ham is a popular choice for sandwiches and as breakfast meat. It can also be served sliced or cubed or mixed into pasta, salads, or stir-fries.
