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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! SIDE EFFECTS OF EATING HAM IT CAN
HELP YOU BUILD LEAN MUSCLE 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 IT MIGHT HELP YOU LOSE WEIGHT 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 SMOKED AND CURED HAMS MAY
CONTRIBUTE TO INFLAMMATION & DISEASE RISK 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 SMOKED AND CURED HAMS CAN CONTRIBUTE TO HEART ISSUES 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. RELATED: 11 Common Grocery Items That Are Secretly Loaded with Salt6254a4d1642c605c54bf1cab17d50f1e YOU’LL
GET IMPORTANT MICRONUTRIENTS 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 YOU MAY TAKE IN TOO MUCH ADDED SUGAR 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. Why Trust _Eat This, Not That!_? _Eat This, Not That!_ is committed to creating
high-quality content that you can trust to be accurate, properly researched, routinely reviewed, and updated with the latest information. Our writers, editors, and medical and/or certified
experts consider this to be an unwavering promise we make to our readers in the pursuit of delivering impactful and meaningful content. Sign up for our newsletter! This story has been
updated to include additional entries, fact-checking, and copy-editing.