Before you decide to eat the deli sandwich or dinner for the holidays, here’s what you need to be aware of.

Ham isn’t an ordinary sandwich or omelette for a lot of my customers however, it’s also a traditional Christmas dish. It is often asked if it’s as nutritious as chicken but it’s not. This is because the ham that is produced through curing the pig leg is a red meat that has been processed. Surprised? Read on to learn details about health advantages of this pork product and the most effective ways to cook it, if it’s your favorite food items.

Ham’s nutritional value

The United States The majority of the ham is preserved in a process for preserving meat with salt (or potassium in nitrate) along with nitrites, sometimes sugar, spices or phosphates as well as other ingredients. Although this method reduces bacteria growth and enhances the flavor of the pork but it also affects the nutritional value of the meat and makes it eligible to be classified the ham as a processed animal.

104.4 calories 3.72 grams of fat 16.2 grams of protein and less than one grams of carbohydrates are present in 3 ounces of cooked ham, with bone and fat removed. There are 966 milligrams sodium contained in that amount which is over 42 per cent of the daily amount (DV).

Ham contains a variety different minerals, like 21.3 milligrams (39 per cent of daily amount) of selenium. Selenium is vital in thyroid function, reproduction as well as cell protection from infections and damage. Additionally it contains 0.42 milligrams (35 percentage of daily value) Ham is a good source of thiamin. This mineral assists cells in turning carbs into fuel.

Ham’s primary reason for being harmful to your health is that it’s classified as raw meat as well as processed Both of which can cause health issues like the ones listed below.

The risk of developing cancer can be raised by eating Ham.

The International Agency for Cancer Research (IACR) has classified processed meats, such as ham, as human carcinogens, meaning there’s enough evidence to suggest that they can cause colorectal cancer according to the organization. Red meats, on contrary, are classified as “possible carcinogens” by the IACR as they have been linked to an increase in pancreatic, colorectal as well as prostate cancer.

“There is significant evidence that consuming red or processed meat is both causes of colorectal cancer,” the American Institute of Cancer Research (AICR) and the World Cancer Research Fund agree. As per the AICR research, studies have shown that even small amounts of red meats processed like Ham on a regular basis can increase the risk of getting colorectal cancer. The risk is increased directly proportional to the amount consumed by the meat.

Ham consumption may boost the likelihood of having heart disease.

According to numerous studies, eating red meat, particularly processed red meats like Ham, may increase your risk of getting heart disease.

For instance, research that was published in British Medical Journal in 2020 examined the diets of 43,272 males and concluded that eating processed or unprocessed meats was linked to an increased risk of developing coronary heart disease. This is the case for both women and men. A study published in that same year in the Journal of the American Heart Association found that consumption of red meats increased the likelihood of suffering from cardiovascular diseases among women postmenopausal in 105,521.

One possibility for the connectionis that, according the American Heart Association, red meat is loaded with saturated fat which could increase “bad” LDL cholesterol levels and is a risk factor in heart disease.

Another reason is that eating red meat increases the levels of trimethylamine-N-oxide (TMAO) the chemical associated with cardiovascular diseases. According to a study in 2019 released by the National Institutes of Health, people who consume red meat are likely to have three times as much TMAO within their blood than people who consume white meat, or no meat at all.

The final point is that one serving of ham provides more than 50% of the daily recommended amount of salt and a diet high in sodium is linked to the risk of having stroke, and heart disease.

Other chronic illnesses can be made worse through eating Ham.

Alongside heart disease and cancer The increased consumption of red meat processed is linked to increased risks of developing various chronic illnesses, such as:

  • Type 2 diabetes
  • The Crohn’s Disease is long-lasting intestinal inflammation that can affect
  • Dementia
  • The condition doesn’t originate from alcohol

In this light it’s perhaps not surprise that a state-wide study released in Nutrition in 2021 found that the less money that is spent in processed red meat within the county, the greater the average life time.

Ham is a pollutant that has negative effects for the planet.

Red meats like ham and other are the most damaging for the environment. As per the United Nations Animal Production is responsible for 14.5 percent of the world’s emission of greenhouse gases. Livestock require a lot of land and water and this causes the destruction of forests.

While it might not seem to be directly connected in your personal health situation, the environmental as well as public health is interconnected. The degradation of the environment, as per the CDC is a factor in the spread of diseases that cause infection, water-borne diseases, and heart and respiratory disorders. So that reducing the amount of ham you consume will benefit the environment as well as your long-term health.

Then, last but not least

Although ham increases the risk of developing cancer or heart attack, the truth is that no food can alter your health. Actually when it comes to an optimum food plan, how often at the frequency you consume a particular meal is vital. If you’re not able to be bothered by the idea of saying goodbye to Ham forever it is recommended that the AICR suggests keeping it in the fridge for special occasions.

If you do consume the ham, make sure you pair it with food items that in preventing illness, like fruits, vegetables whole grains, as well as legumes (i.e. lentils and beans.). It is also possible to replace fresh fish, poultry or plant-based high-protein alternatives such as hummus and beans for some of your meat deli.

Cynthia Sass, MPH, RD Cynthia Sass, MPH, RD has been a New York Times best-selling author and private practice nutritionist, and has provided advice for five of the top sports teams.

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