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Pork is the most widely eaten meat in the world, according to the USDA. And ham is especially common on Christmas, as it makes for a festive holiday dinner centerpiece. Whether this popular

protein is on your menu every week or you prefer to slice into a roast only on special occasions, ham can be part of a healthy meal that’s high in protein and other important nutrients—but

it all depends on the type of ham you choose and how you cook it.

Here, New York-based registered dietitian Katherine Brooking, MS, RD, explains some of the benefits, downsides, and side effects you might experience when eating ham. And if you’re looking

for more Christmas inspiration, check out these dazzling Christmas charcuterie boards!

Cured Hams May Contribute to Inflammation & Disease RiskSmoked and Cured Hams Can Contribute to Heart IssuesYou'll Get Important MicronutrientsYou May Take in Too Much Added SugarIt Can Help

You Build Lean MuscleShutterstock

If your goal is to gain muscle, you’ll want to pair your strength-training workouts with a high-protein diet. The American College of Sports Medicine recommends eating 0.5 to 0.8 grams of

protein per pound of body weight every day—about 46 grams a day for women and 56 grams for men—and ham can easily help you reach your goal.

Ham is a source of protein and contains all nine essential amino acids, making it a complete protein, Brooking says. “Amino acids are the building blocks of muscle tissue and help build and

maintain muscle mass, and essential amino acids must be obtained through diet,” Brooking says. A small 3-ounce serving of roasted ham contains an impressive 22.8 grams of complete protein,

which is a nice chunk of your daily value.

 Here’s How Much Protein You Should Actually Eat in One Meal

If you’re looking to lose weight or maintain your weight loss for the long haul, you’ll want to prioritize protein in every meal. And as noted, ham is a solid source of protein. “Research

indicates that eating protein can help you feel fuller for longer periods of time, thereby reducing the likelihood of cravings and overeating,” Brooking says.

Not only that, but “protein is essential for building and maintaining muscle mass, and having more muscle tissue means that you’ll burn more calories than if you had more fat tissue,”

Brooking says.

Ham is also relatively low in calories: A 3-ounce serving has about 230 calories. Pair it with cooked quinoa and a side salad for a high-protein meal that will keep you full and help

maintain lean muscle.

 The 10 Healthiest Proteins You Can Eat

Many hams come smoked or cured, which adds major flavor to the meat but also contributes some unhealthy properties that can contribute to a higher disease risk through multiple mechanisms.

“Both curing and smoking are forms of processing that have been linked to increases in certain types of carcinogens,” Brooking says.

“Many health agencies, including the American Cancer Society, recommend limiting intake of processed meat (including ham) as they are correlated with a higher risk of some cancers, including

stomach and colorectal and other cancers,” Brooking says.

Here’s why: Processed ham usually contains nitrates. Although the research is mixed, some studies show increases in colon, kidney, and stomach cancers with a higher nitrate intake.

What’s more, meats like ham that are cooked at high temperatures produce inflammation-associated compounds called AGEs or advanced glycation end products, according to a 2016 report in the

journal Critical Reviews in Food Science and Nutrition. “AGEs have been linked to increases in diabetes, heart disease, and some cancers,” Brooking says.

 25 Unhealthiest Deli Meats—Ranked by Sodium

Cured and smoked ham also tends to be high in sodium. Take this: A 3-ounce serving of cured ham packs 800 milligrams of sodium, or about 33 percent of your daily value. For some folks, a

high-sodium diet can increase blood pressure, Brooking says. High blood pressure can lead to a higher risk of heart attack or stroke, according to the Mayo Clinic.

If you choose to add ham to your diet, go for fresh ham. “Typically, fresh ham contains less sodium and fewer cancer-causing compounds than cured or smoked ham,” Brooking says.

 11 Common Grocery Items That Are Secretly Loaded with Salt

Many Americans aren’t meeting their recommended micronutrient intakes, which can lead to fatigue, reduced attention and focus, and a lower immune system, among other sneaky symptoms, per

Oregon State University.

But ham, like other types of red meat, is a good source of plenty of vitamins and minerals.

A 3-ounce serving of roasted ham contains 20% of your daily value (DV) of immune-supporting zinc, 70% of your DV of metabolism-supporting selenium, and is an excellent source of energizing B

vitamins.

 7 Immunity-Boosting Supplements That Dietitians Say Actually Work

Some hams come honey-roasted, and while that may make your holiday roast more succulent, it’ll also contribute added sugar to your day. A 3-ounce serving of honey ham contains around 5 grams

of added sugars. While that doesn’t seem like a lot, the American Heart Association (AHA) recommends limiting your added sugar intake to only 25 grams for women and 36 grams for men per

day. And forking into a serving of honey ham can give you about 20 percent of your daily value of added sugar. Eating too much added sugar too often can increase your risk for heart disease

and diabetes, per the AHA.6254a4d1642c605c54bf1cab17d50f1e

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This story has been updated to include additional entries, fact-checking, and copy-editing.

April Benshosan, MSApril is a born-and-raised Brooklynite who has a passion for all things health, wellness, and tastebud-related.Read more about April Filed UnderCooking Meat // Food &

Nutrition // HolidaySources referenced in this articleSource: U.S. Department of Agriculture. (2023, March 22). What is the most consumed meat in the world? AskUSDA. Retrieved December 18,

2023, from https://ask.usda.gov/s/article/What-is-the-most-consumed-meat-in-the-worldSource: ACSM Blog. (2020, September 14). ACSM_CMS.

https://www.acsm.org/blog-detail/acsm-certified-blog/2020/09/14/how-much-protein-for-muscle-repair-growth-maintenanceSource: Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein

Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.Source: Bouvard V, Loomis D, Guyton KZ, Grosse Y,

Ghissassi FE, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K; International Agency for Research on Cancer Monograph Working Group. Carcinogenicity of consumption of red and processed meat.

Lancet Oncol. 2015 Dec;16(16):1599-600. doi: 10.1016/S1470-2045(15)00444-1. Epub 2015 Oct 29. PMID: 26514947.Source: Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake

and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau). 2018 Oct 31;72(10):718-724. doi: 10.2533/chimia.2018.718. PMID: 30376922;

PMCID: PMC6294997.Source: Nitrate. (n.d.). Cancer Trends Progress Report. https://progressreport.cancer.gov/prevention/nitrateSource: Davis KE, Prasad C, Vijayagopal P, Juma S, Imrhan V.

Advanced Glycation End Products, Inflammation, and Chronic Metabolic Diseases: Links in a Chain? Crit Rev Food Sci Nutr. 2016;56(6):989-98. doi: 10.1080/10408398.2012.744738. PMID:

25259686.Source: Nutrition Facts for Cured ham. (n.d.). Myfooddata. https://tools.myfooddata.com/nutrition-facts/168281/wt2/1Source: High blood pressure (hypertension) - Symptoms & causes -

Mayo Clinic. (2022, September 15). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410Source: Micronutrient Inadequacies in the US

Population: an Overview. (2023, January 3). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overviewSource: Nutrition Facts for Meijer Inc. - Uncured

Honey ham. (n.d.). Myfooddata. https://tools.myfooddata.com/nutrition-facts/546367/oz/3Source: How much sugar is too much? (2023, May 10). www.heart.org.

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