Is Ham Bad For You?
Also Known As: cured pork
Short answer
Ham refers to meat from the upper part of a pig’s leg. Ham provides some good vitamins, minerals and protein but it is high in cholesterol and sodium. Factory farming of pigs also poses a health risk.
Recommended Alternative
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Ham is the cut of meat from a pig’s hind leg. Unprocessed meat is referred to as fresh ham, but most ham goes through a curing process after which is it referred to as cured ham. Ham can be cured by salting the surface, immersing in brine with seasonings or injecting the meat with brine. After ham is cured it can be smoked.
From a nutritional standpoint grass fed organic ham is a good source of riboflavin, vitamin B6, potassium thiamin, niacin, phosphorus, copper and selenium. Ham is a good source of protein but it is high in sodium and cholesterol.
Because of the great demand for meat that comes from pigs, factory farming has become epidemic. Pigs are raised in horrible unsanitary conditions and female pigs are raised in tight “gestation crates” and lay in their own filth. The excrement causes high levels of ammonia in the air and respiratory illness is common. The pigs are injected with antibiotics. These drugs are now part of our food chain and due to the excess of antibiotics used there is substantial concern that antibiotic resistance will continue to rise in humans that consume meat.
Another product to avoid is processed deli ham. Deli ham has been treated with sodium nitrates that have been linked with cancer. Nitrates are used to cure the ham and to prevent the growth of deadly bacteria. Nitrates prevent spoilage and give ham its flavor. Nitrates combine with the amino acids in the ham and create nitrosamines which are felt to be the main carcinogenic components. In 2015, the International Agency for Research on Cancer (IARC), which is part of the World Health Organization (WHO), concluded that processed meat can cause colorectal cancer in humans, classifying it as a Group 1 carcinogen. Deli meats are high in sodium which can pose a problem with cardiovascular issues-especially high blood pressure. Processing may also involve smoking of the ham which can lead to the formation of carcinogenic polycyclic aromatic hydrocarbons (PAH). PAH have the ability to block the protector gene that is associated with breast cancer-thus increasing the risk of this cancer.
Being an informed consumer is important when it comes to choosing what you ingest. Knowing the source of your ham is essential for making a healthy choice. If the pigs are pasture-raised and the pigs live in their natural setting eating pig-appropriate food, then ham can certainly be a nutritious part of your diet. Once it is properly raised it should also be preservative (primarily nitrates) free.
Possible short-term side effects
Possible long-term side effects
- possible carcinogenic compounds
-
high cholesterol
-
elevated blood pressure
-
weight gain
Ingredients to be aware of
Benefits
- good source of riboflavin, vitamin b6, potassium, thiamin, niacin, phosphorus, copper and selenium
-
good source of protein
Healthier alternatives
- organic grass fed options
Our Wellness Pick
(what is this?)
Applegate Uncured Ham
- No added nitrates
- Family-sized pack
- Natural ingredients
- 10.5 oz quantity
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Written by Dr. Becky Maes
Published on: 01-23-2018
Last updated: 12-15-2023
Thank you for your feedback!
Written by Dr. Becky Maes
Published on: 01-23-2018
Last updated: 12-15-2023