Whether you eat ham for a snack or as a main course, you might want to know some of the nutrition facts behind this popular food. Cured ham is a leg cut of pork that has been preserved by wet or dry curing. The meat is also processed and mechanically formed.
Cured ham
Whether you enjoy a ham steak or a sliced deli ham, you’ll find that there are some health benefits to eating this type of meat. It is low in calories and contains a variety of vitamins and minerals. It can help you to maintain muscle mass and is a good source of protein.
However, it’s important to note that the nutritional value of cured ham varies from country to country. If you’re looking for a healthy ham, you’ll want to avoid products that contain a high amount of salt, sugar, or preservatives. Despite its benefits, cured ham can cause digestive distress and increase cholesterol levels.
In addition, some cured ham varieties may reduce inflammation and help you to lose weight. Some types of cured ham may also be lower in sodium, which can reduce the risk of certain cancers.
Compared to fresh ham, cured ham is lower in calories and fat. It also has a low glycemic load. The glycemic load is measured as the number of incoming carbohydrates per 3 ounces of a food. People with diabetes should limit their intake of carbohydrates to no more than 25 grams daily.
The average ham contains a small amount of calcium and selenium. These nutrients are important to help protect cells against damage and infections. They play a role in thyroid function and have been shown to reduce the risk of heart disease and some cancers.
Besides the nutrients, ham is a low-calorie meat that is rich in protein. It’s a good choice for anyone who wants to add a healthy protein source to their diet. The meat is also a good source of niacin, which is part of the vitamin B6 family. Getting enough niacin can aid in keeping the blood healthy and preventing chronic diseases.
A typical 3.5 ounce serving of ham has 123 calories and 5 grams of fat. It also has 14 grams of protein. It’s also a good source of fiber.
The nutrient content of cured ham depends on the method used to cure the meat. Some types of ham are smoked or dried, while others are cooked. The American Institute for Cancer Research recommends ham for special occasions.
Trichinellosis risk
During the Christmas season, people consume a lot of pork products, which can increase their risk of trichinellosis. This is because raw meat contains infectious stages of the parasite Toxoplasma gondii, which can be passed on to human and animals.
The best way to prevent trichinellosis is to cook meat at safe temperatures. The parasite can be killed by cooking at 70 degrees Celsius. However, other cooking methods may not kill it. Using a method approved by the USDA can also lower the risk.
Besides pig meat, other meats that are a concern are bear, dog, walrus, and seal. These are the most commonly affected meats, but not all meats are infected.
The number of trichinellosis cases in Europe has decreased in the past several years. The European Commission regulation requires testing of slaughtered pigs for the presence of the parasite. Although most cases occur in wild boar meat, humans can get infected from eating contaminated meat.
A recent study by Siliker Laboratories investigated the presence of the protozoan parasite in experimentally infected hams. The purpose of the study was to determine whether the parasite survived the curing process. The researchers found that T. gondii bradyzoites were inactivated by the salting and curing steps. They did not find evidence that the worms converted to other pathogens, such as MAT.
The results of the study were submitted to the European Food Safety Authority (EFSA). Four countries reported outbreaks, including Croatia, Romania, and Lithuania. The outbreaks were not related to travel. The highest notification rate was in males 25 to 44 years old.
The most common symptoms include nausea, vomiting, fatigue, and diarrhea. These symptoms usually develop eight to 15 days after consuming infected meat. The condition can lead to nervous system problems. In severe infections, heart problems can occur.
In the United States, trichinosis is rare. There are only about 10 larvae per gram of meat. In addition, most trichinosis infections do not require treatment. Typically, trichinosis is mild, with only a few minor symptoms. A past infection with the disease may make you immune to it.
High sodium content
Despite its popularity, high sodium content in ham has been linked to health problems. It is considered a dietary risk factor for certain chronic diseases, including heart disease and diabetes. It can also increase the amount of water you retain. Moreover, it is associated with a variety of foodborne illnesses.
There are a number of reasons for the high sodium content in ham. One of these is the fact that salt is used to cure the meat. Another is the fact that most ham in the United States is processed. While it has good nutrients, it is important to consume it in moderation.
The UCSF Medical Center recommends that individuals limit their sodium intake by cutting down on cured meats and pre-made meals. They also suggest that consumers choose low-sodium brands. This helps reduce the risk of developing a range of health problems.
A 3.5 ounce serving of cooked ham provides about 1050 mg of sodium. This is over half of the recommended daily intake. It also provides about a gram of carbohydrates. It is high in protein and iron, and it is a good source of niacin and co-enzyme Q10. Moreover, a serving of ham contains 0.56 milligrams of thiamin.
Gammon, the hind leg of the pig, is similar to ham in terms of nutrition. It provides 18 grams of protein and 5 grams of fat. It is also high in potassium, and it is high in phosphorus.
A three ounce serving of roasted ham has about 1,117 mg of sodium. It also meets about 76% of the daily requirement for selenium. This mineral plays an important role in the human body’s metabolism and is also required to protect cells from infections.
Some studies have shown that consuming red meat can increase the risk of colorectal cancer. There is also evidence that processed red meat can raise the risk of prostate cancer and pancreatic cancer. In addition, there is a link between processed red meat and a higher mortality rate.
Whether you choose a sliced or a whole piece of ham, it is best to cook the meat thoroughly and maintain proper hygiene. It is also important to wash the ham after cooking.
Carcinogens
Unlike unprocessed meats, processed meats have been modified to enhance their shelf life and flavour. These foods contain cancer-causing chemicals that increase your risk of getting cancer.
The World Health Organization (WHO) has declared processed meats as a cancer-causing food. According to the WHO, the best way to protect yourself against cancer is to limit your consumption of processed meats. This will reduce the risk of bowel and stomach cancers, among other types of cancer.
In a review of scientific evidence, the International Agency for Research on Cancer (IARC) found that red meats are carcinogenic to humans. The group also classed processed meats as a probable cause of cancer.
The World Cancer Research Fund advises against eating processed meats. They say that the dietary intake of red meats is linked to pancreatic and prostate cancers. It’s also advised to avoid eating more than 500 grams of red meat per week. Currently, the average person in the UK eats around 76 grams of meat a day.
The International Agency for Research on Cancer has found that heterocyclic amines in meat processing are a potential carcinogen. It’s believed that these substances play a role in carcinogenesis caused by DNA mutation. It’s also believed that the different methods of preservation might contribute to the development of carcinogens.
The World Health Organization has also concluded that consuming processed meats increases your risk of colorectal, bowel and stomach cancers. For every 50 grams of processed meat consumed daily, the risk of colorectal cancer increases by 18 percent. And the risk of bowel cancer increases by 1.18 times.
In addition to causing cancer, processed meats are also known to contribute to climate change and water pollution. The production of processed meats also contributes to habitat loss for threatened species. These foods also contain saturated fat and sodium, which increase your blood pressure and cholesterol levels.
Some experts have suggested that certain types of cured ham may not pose an increased risk of chronic diseases. However, they can still cause food poisoning. The nutritional value of cured ham varies depending on the preparation method.