Mechanically formed ham is a highly processed variety. Whereas cured hams are preserved using salt or smoke, fresh hams are raw and must be fully cooked prior to consumption.
Still, most compounds were unchanged, and some amino acid levels even increased after curing ( 16). One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Keep in mind that factors like the type of pig feed and processing method affect ham’s nutritional value ( 15).
Cooking a fresh ham takes longer than reheating a cured ham. Because this type isn’t cured or cooked, you must cook it fully before it’s safe to eat. This method preserves, flavors, and finely chops muscle meat from the pig’s leg, then reshapes and packages it.Ĭured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Some products like canned ham are mechanically formed. The pork is hung in a smokehouse, where it absorbs additional flavors and colors from the smoke. The pork is infused or soaked for 3–14 days in a liquid brine made with ingredients similar to those used in dry curing, including nitrates and nitrites. The pork is covered in salt and herbs and periodically pressed to remove the blood before being washed and hung in a climate-controlled space for 6–24 months. It’s then cleaned and cured using one or more of the following methods ( 14): Ham begins as a piece of raw pork cut from the hind legs of a pig. Ham is a lean protein that contains important vitamins, minerals, and amino acids. What’s more, this popular red meat contains decent amounts of phosphorus, zinc, and potassium, which help your body produce energy, fight infections, and maintain heart health ( 10, 11, 12).įurthermore, ham and other meats are a rich dietary source of carnosine, choline, and coenzyme Q10 - compounds that aid energy production and cell messaging throughout your body ( 13). Amino acids help build proteins and play critical roles in metabolism, gene expression, and cell communication ( 6, 7, 8, 9). Ham also provides all nine essential amino acids, making it a complete protein. Yet, pork may be lower in some nutrients than other red meats, such as beef ( 5). Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections ( 2, 3, 4).Ĭompared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Ham is particularly rich in selenium, providing up to 76% of the DV per 2 ounces (57 grams), depending on the type. Just 2 ounces (57 grams) - approximately 3–4 thin slices - of ham provide ( 1, 2, 3): It’s also low in calories when eaten alone.
With a flexitarian diet, also known as a semi-vegetarian diet, you don't have to completely eliminate meat to reap the health benefits associated with vegetarianism.Ham is high in protein but low in carbs, fat, and fiber. The guidelines are broad enough that you’ll have a lot of latitude with what you eat. The Therapeutic Lifestyle Changes diet calls for eating plenty of vegetables, fruits, bread, cereals and lean meats. Using evidence-based behavioral science, the Mayo Clinic diet is a 12-week program that is designed to establish healthy habits for life. That includes taking a holistic approach to help members eat healthier and move more.ĭASH diet, which stands for dietary approaches to stop hypertension, is a flexible, balanced and heart-healthy eating plan promoted by the National Heart, Lung and Blood Institute to stop (or prevent) high blood pressure. WeightWatchers is focused on inspiring healthy living and improving overall well-being.
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