Ham on Keto Diet: Ultimate Guide to Low-Carb, High-Protein Success!

The ketogenic diet, characterized by high fat, moderate protein, and very low carbohydrate intake, has gained significant popularity. The ketogenic diet macros require a dieter to consume 70-80% of their daily calories from fat, 10-20% from protein, and only 5-10% from carbohydrates. Many beginner keto dieters think keto simply boils down to eating more meat and fewer carbs. While beef jerky, pork crackers, chicken, or turkey are all suitable for keto, many varieties of this diet exist. This article delves into whether ham, a common meat product, can be incorporated into a ketogenic diet, exploring its nutritional profile, potential benefits, and how to choose keto-friendly options.

Is Ham Keto-Friendly?

The short answer that keto practitioners will give to this question is, “Yes, ham is keto-friendly.” In its natural state, ham is high in fat and protein while having virtually zero carbs.

Understanding Ham and the Keto Diet

At first glance, beginner keto dieters think keto simply boils down to eating more meat and fewer carbs. While beef jerky, pork crackers, chicken, or turkey are all suitable for keto, many varieties of this diet exist. Not all types of meat are equal-some are 100% keto-friendly, while others are not. Ham, in its natural state or smoked ham, is low in carbs and high in fat.

The Catch: Curing and Glazing

Ham is commonly cured or glazed to enhance its flavor. Some varieties are cured in honey, while others are glazed in brown sugar. And it’s not just by a few trace carbs either. In its natural state, a slice of non-cured and non-glazed ham contains only 1.02 grams of carbohydrates. It’s a whole different story if the ham was prepared with added sugars. Traditional honey glazed or brown sugar glazed hams are not keto-friendly. It’s crucial to consider how the ham is processed and prepared. Keto dieters say they can add ham into their meals, provided they only consume plain, regular ham without added sugars.

Plain Ham: A Keto-Friendly Choice

When following the keto diet, only consume plain, uncured, and unglazed ham to avoid added sugars and carbohydrates. Ham, in its natural state, will not kick you out of ketosis because it’s virtually carb-free.

Read also: Easy Low-Carb Cheese Crackers

Nutritional Benefits of Ham on Keto

Eating quality ham while following a keto diet can offer several health benefits. It’s a good source of fat, protein, and micronutrients.

Selenium Content

According to research published in Springer, many people are deficient in selenium, especially in Middle Eastern countries. Ham is a rich source of selenium, containing over 60 percent of the daily recommended value in a three-ounce serving, making it an excellent choice to maintain adequate body stores of this essential trace mineral. “Selenium protects the body against oxidative damage and is vital for lowering the risk of various chronic health problems,” explains Dr. Berg.

Electrolyte Source

In addition, ham is a good source of sodium and potassium. Both are essential electrolytes needed to maintain the body’s fluid balance and nerve function, especially during ketosis.

Bioactive Peptides

Furthermore, a study published in Nutrients found that bioactive peptides in certain types of dry-cured ham could potentially help improve blood pressure, cholesterol, and blood glucose levels.

Health Considerations and Moderation

Sure, eating ham every day sounds like heaven. But nutritionists warn about certain health risks associated with overconsumption of ham. Some types of ham have been cured with artificial preservatives and contain nitrites and nitrates, which are not healthy for your body over time. Ham is also high in sodium.

It’s important to note that when buying cured meats, nitrates are often required to prevent dangerous bacterial growth. However, some hams are now cured with natural nitrate sources such as celery, parsley, and Swiss chard powder.

Remember, while ham can be a good source of protein and minerals, it’s essential to consume it in moderation and balance it with plenty of low-carb vegetables and healthy fats to lose weight effectively and maintain ketosis.

Choosing the Right Ham for Keto

Is ham keto-friendly? Whether or not sliced deli ham is a good choice for a nutritious high-fat diet such as Healthy Keto® largely depends on how it’s made. Healthy Keto is a nutrient-focused meal plan that prioritizes quality ingredients from organic and non-GMO sources while providing the macronutrient requirements needed to maintain ketosis.

The best options are those that are organic, non-GMO, contain no added sugars, and are sourced from pasture-raised animals.

Avoiding Added Sugars

Although they can be delicious, some ham options, such as glazed ham and honey ham, should be avoided as they often contain high amounts of added sugar and carbohydrates.

Read also: Magnesium Supplements for Keto

Pasture-Raised Ham

Instead, ham labeled pasture-raised is the next best option for a healthy ketogenic diet. Pasture-raised animals have access to the outdoors, where they can forage and roam freely in their natural habitat. This farming method not only ensures the animals lead happier and healthier lives but also has positive effects on the nutrient quality and flavor of the meat.

Natural Curing

Additionally, cured meats can be a source of synthetic preservatives and other additives.

Keto Ham Glaze Recipe

Looking for the perfect centerpiece for your Holiday dinner table? When I think of a Holiday dinner table, I see a beautifully carved ham in the center, surrounded by delectable southern side dishes. The only problem is, the typical ham glaze is full of brown sugar, and I wanted a low carb version. I came up with a keto ham glaze that is delicious.

Ingredients for Keto Ham Glaze

Lakanto Monkfruit Golden (a substitute for brown sugar)
Lakanto Sugar-Free Maple Flavored Syrup (sweetened with Monkfruit)
Other spices

For those who are gluten intolerant, no worries, as the glaze is gluten-free.

Tips for Making Keto Ham Glaze

Don’t boil the glaze on high as it can scorch quickly.
Use a pastry or basting brush to glaze into the scored parts of the ham.
The low carb keto glaze gives the ham an irresistible, incredible flavor.

Cooking Instructions

Preheat oven to 325 degrees.
Score ham (follow detailed instructions above the recipe card in the process pictures in the post.
The ham I cooked was 10lbs, and the instructions in the packaging said to cook it for 15-20 minutes per pound until it reached 140 degrees internal temperature. Make sure to follow the baking instructions included in the ham you purchase.
Then, glaze the ham the last 20 minutes of cooking as indicated in the instructions below.
Place Ham face down with the scored part facing up in a roasting pan with 3/4 cup of water.
Cover and tent with aluminum foil and bake for 2 hr and 30 minutes.
If your ham is a different size, then let it bake reserving the last 15 minutes for basting.
The last 15 minutes of baking add all of the remaining ingredients to a saucepan and bring to a slow boil.
Turn down to simmer and cook with the lid off until the glaze thickens.
Don't attempt to speed up the process by turning the temperature to high as the glaze can scorch very quickly.
Turn oven to 375 and remove ham from the oven.
Remove the aluminum foil and baste with half of the glaze and return to oven for 10 minutes uncovered.
Remove from the oven and baste with the rest of the glaze and cook an additional 10 minutes.
Remove from the oven and let the ham rest for 3-5 minutes before carving.

Preparing the Ham

If at all possible, you should let your ham get to room temperature before popping it in the oven. Taking the chill off your ham before cooking will produce a juicier, more evenly cooked ham.
Removing the fat layer from a precooked ham is a controversial question. Some people remove it while others do not. If you are one who likes the fat removed, it can be trimmed before cooking the ham or just before glazing. The fat will be easier to trim if left on while cooking.
Score the ham by making diagonal cuts with a sharp knife in the fat along the sides of the ham at approximately one-inch intervals. Then cut in the opposite direction to form diamond shapes.
As its name implies, precooked ham is fully cooked. By placing the ham in the oven, you’re simply warming the meat to bring out its flavor and aroma. Varying instructions online suggest following the exact instructions found on the packing of the ham you purchase.
The ham I bought said to cook it 15 to 20 minutes per pound at 325 degrees or until it reaches a temperature of 140 degrees.
Adjust your oven rack to be in the middle of your oven with no racks above it, so it accommodates a large roasting pan for this keto ham recipe.
Yes, tent your precooked smoked ham with tin foil, wrapping the foil to the edges of your baking dish. If your baking dish doesn’t have high edges, make the sheet of tin foil big enough to wrap over the ham, and under the baking dish, so it remains tightly sealed while baking. Tenting the ham will keep it from drying out. The photo above shows the ham partially covered.

Carving and Serving

Tip: Before carving, the ham should set for 10 to 15 minutes after it is removed from the oven. Using a thermometer is the most accurate method for testing doneness. Remove your ham from the oven and immediately insert the thermometer, so the tip is in the thickest part of the ham and not resting in fat or touching the bone. The internal temperature should be 140 degrees Fahrenheit.

The serving size for a bone-in ham is approximately 1/2 to 3/4 pound per person so a 10-pound bone-in ham would feed approximately 14 to 20 people.

Storing Leftovers

Ham can be enjoyed in so many ways that you’ll want to make sure you store your leftovers. You can even store pre-diced ham, so it’s ready to use for those delicious ham breakfasts, entrees, and side dishes. Ham will keep safely in a baggie or an air-tight container in the fridge for three to five days or in an air-tight container in the freezer for up to four months. Tip: Save the ham bone after all the slices have been removed.

Incorporating Ham into Keto Meals

Low-carb ham works well with various other keto foods and can be a great addition to a low-carb diet. Here is a recipe for Keto Ham and Cheese Bake:

Keto Ham and Cheese Bake Recipe

My girlfriend and I had this huge spiral ham that we were going to have for Thanksgiving (without the glaze, of course), but we only got around to pulling it out of the freezer and cooking it last week. This is a homey and satisfying ham and cheese bake that is sure to comfort you and fill you up!
Make sure you use pre-cooked ham for this dish (or cook the ham accordingly before you add it to the casserole).
Empty the frozen cauliflower into a medium pot and cover it with water.
Once the cauliflower has reached a nice, mashable tenderness, drain the cauliflower and bring it back to the pot.
Grab your potato masher (or food processor) and get mashing!
In a medium sauce pan, mix the shredded cheese, sour cream, heavy whipping cream, and seasonings together over medium heat until the cheese is slightly melted (or all the way, it doesn’t really matter).
Once your cheese sauce is nice and melted, take it off the heat and evenly pour the mixture over the ham and cauliflower.
Your casserole is ready to go in the oven!
This makes a total of 6 servings of Keto Ham and Cheese Bake. This will make 6 total servings that are extremely filling.

Carrots are too starchy for keto, while cauliflower is more acceptable because of its low net carb count.

Foods to Avoid on Keto

If you’re thinking about embarking on a ketogenic diet, you probably already know you’ll be avoiding processed grains and sugar like pizza and muffins. But many other foods you’ll nix on this extremely low-carb, high-fat diet aren’t necessarily unhealthy. Indeed, many “no” foods are packed with health-promoting vitamins, minerals, and fiber but also have too many carbs for the restrictive keto diet.

Many people following keto aim for 20 to 50 grams (g) of net carbohydrates per day. (Net carbs, though not a widely accepted nutrition term, can be calculated by subtracting fiber and sugar alcohols from the total carbohydrates. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates (its preferred and easy-to-access source of energy). The plan may drastically limit many fruits, whole grains, and some vegetables.

Potential Drawbacks of Keto

Keto isn’t right for everyone. “For some people, the keto diet can be potentially harmful,” says Alyssa Burnison, RD, a regional registered dietitian for the supermarket chain Hy-Vee in Sioux Falls, South Dakota. That includes people who take insulin for type 2 diabetes or type 1 diabetes, she says. If you have any chronic health condition that you’re hoping to treat with a keto diet, talk to your doctor first or work with a registered dietitian; they can best advise if this is a safe diet for you.

Foods to Limit or Avoid

Croutons: Skip Croutons and Sprinkle Hemp Hearts on Your Salad
Starchy Peas: Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side
Low-Calorie Snacks: Low-Calorie Snacks May Still Be High-Carb - Choose Sunflower Seeds Instead
Potato Chips: Potato Chips Aren’t Keto-Friendly, So Try This DIY Seaweed Snack
Bananas: Bananas Are High Carb, but Berries Can Work on Keto
Honey-Baked Ham: Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant
Margarine: Margarine Isn’t Keto-Friendly, So Opt for EVOO
Piña Coladas: Piña Coladas Are Sugar Bombs - Sip on a Vodka Soda Instead
Beer: Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay
Sweet Potatoes: Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is
Cow’s Milk: Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead
Trail Mix: Trail Mix Is a No-No; Raw or Salted Nuts Are a Go
Carrots: Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers
Soda: Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice
Butternut Squash: Butternut Squash Is Too Starchy, yet Spaghetti Squash Is Keto-Friendly

Tyner Pond Farm’s All-Natural Ham

Making the switch to keto doesn’t mean giving up on a delicious, satisfying holiday meal-especially when you have options like Tyner Pond Farm’s all-natural ham. For those of us committed to a low-carb lifestyle, the key is focusing on nutrient-dense, real foods, and this ham fits the bill perfectly. Our Tyner Pond Farm ham is crafted with clean, straightforward ingredients, free from chemical nitrates, artificial additives, and hidden sugars. Each ham is gently smoked to bring out its natural richness, making it a great choice for keto meals.

Preparation

Prepare the Ham: Place the ham in a shallow baking dish or roasting pan.

tags: #ham #keto #diet