How is ham processed

Ham is high in protein but low in carbs, fat, and fiber. Just 2 ounces 57 grams — approximately 3—4 thin slices — of ham provide 1 , 2 , 3 :. Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections 2 , 3 , 4. Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef 5. Ham also provides all nine essential amino acids , making it a complete protein.

Amino acids help build proteins and play critical roles in metabolism, gene expression, and cell communication 6 , 7 , 8 , 9. Furthermore, 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 Ham is a lean protein that contains important vitamins, minerals, and amino acids.

Ham begins as a piece of raw pork cut from the hind legs of a pig. Some products like canned ham are mechanically formed. Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Cooking a fresh ham takes longer than reheating a cured ham. One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing Whereas cured hams are preserved using salt or smoke, fresh hams are raw and must be fully cooked prior to consumption.

Mechanically formed ham is a highly processed variety. Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham. These varieties differ in nutritional value.

This table depicts the nutrients in 2 ounces 57 grams of various types of ham 17 , 18 , 19 , 20 , 21 , 22 , 23 , 24 :. As you can see, chopped ham packs far more calories than most other types. Ham is rich in protein, minerals, and other nutrients that support optimal health.

The most notable include:. Regularly eating foods with a low calorie density may promote weight loss by helping you feel full for longer. Calorie density is a measure of calories relative to the weight in grams or volume in mL of a given food Sliced ham clocks in at 1.

Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss Regularly eating these proteins may play a crucial role in maintaining muscle mass and strength, particularly among older adults The difference? Uncured ham is not injected with the same chemical brine, smoke, or flavorings that are used in cured meat.

When purchasing uncured ham , you may notice that it has a slightly different, yet naturally occurring color than the cured ham you're used to. This coloring difference is because the nitrates used in the brine of cured meat often increase the reddish-pink color of cured ham.

Contrary to its name, uncured meat is actually cured. It just undergoes a different, more natural curing processed than that of traditionally cured meat. Curing, at its very root, is the method of preserving meat through the use of acid, salt, and sugar. This preservation process works to remove excess water from the meat and prevent it from spoiling. When curing meat naturally, produce like celery and beets are used in combination with seasonings and fresh sea salt to create a delicious meat cure that is free of chemicals.

Not only is the uncured meat process free of synthetically-sourced nitrates and artificial flavo rs, but it's also better for you and much more flavorful! Throughout the natural curing process, the flavor and texture of the meat develop, turning the ham into a delicious treat that's ready to eat. When shopping for uncured meats, aside from an uncured label, many types of meat will have an additional label of "sodium nitrate-free.

Due to its labeling, many people wonder if the uncured ham is still safe to eat. Despite its name, uncured ham is cured, just in a more natural way. Upon reaching the consumer, unless otherwise stated, most uncured meat has been thoroughly cooked. This means that all you have to do is throw the ham in the oven, warm it to your desired temperature, serve it, and enjoy it! In fact, most people believe that uncured ham s are a healthier alternative.

Many are labeled organic or natural, meaning that you won't get any of the synthetically-sourced nitrates used in many cured hams. Does cured or uncured meat involve higher health risks?

When purchasing meat, it's important to read all labels. First, you'll need to understand that nitrates and nitrites are not the same. Your body converts nitrates into nitrites, which your stomach then turns into nitrosamines. Nitrosamine is a carcinogen, which has often been linked to cancer. The great thing about uncured meats is that they are cured using natural ingredients such as celery, beets, and sea salt.

While several vegetables like celery still contain nitrates, Vitamin C found in those vegetables prevents the nitrites from being turned into nitrosamines. When shopping for cured or uncured meats, we recommend opting for the uncured versions. If anything, this will give you piece-of-mind knowing that your meat was not cured using chemicals.

Read the ingredients, get to know the brand, and choose products that are made to be both flavorful and great for you! An uncured ham can be cooked the same way as a cured ham. When purchasing uncured meats, nearly all of them are fully cooked before purchase. So, it's just a matter of reheating it to your liking and serving it alongside your favorite recipe. Processed meat is meat that has been smoked, salted, cured or fermented and includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.

We recommend limiting or avoiding processed meats because of their link with increasing the risk of bowel and stomach cancer. Bowel cancer is one of the most common cancers in Australia.

Instead of using ham or other processed meats on sandwiches, wraps and in salads try:. See the Healthy Lunch Box website for more sandwich filling ideas. Instead of using ham or other processed meats on pizzas try chicken or grilled vegetables such as mushrooms, eggplant, tomato and capsicum.

Watch how to make quick and easy Mediterranean Scrolls and this quick and easy pizza. Go to the Healthy Lunch Box website for more healthy snack ideas. As part of your healthy lifestyle, make processed meat an occasional food only and not a regular choice.