Eating ham regularly: What happens in the body

Whether on breakfast bread, as a sandwich filling, or as a roast for holidays, ham is a staple in many people’s diets. Under certain circumstances, its consumption can even be beneficial to health.

From a nutritional perspective, ham primarily provides high-quality protein, which your body needs to build and maintain muscles and tissue. Those who want to eat a high-protein diet benefit from the fact that even small portions contain a relatively high amount of protein and can therefore be quite filling, explains health.com.

In addition to protein, ham contains several important vitamins and minerals. Particularly noteworthy are phosphorus, which is involved in the stability of bones and teeth, and the B vitamins B1 (thiamine), B3 (niacin), B6, and B12. These support, among other things, energy metabolism, nerve function, and blood formation. Ham is also a significant source of selenium. This trace element contributes to the proper functioning of your thyroid gland and helps your immune system better protect cells from oxidative stress and infections.

This combination of nutrients means that ham, especially in small quantities, can fill a gap if you otherwise consume few animal products. A typical portion of around 100 grams provides approximately 139 kilocalories, about 22 grams of protein, a few carbohydrates, and about 5 grams of fat, including saturated fatty acids, which are considered in the overall nutritional assessment.

Excessive amounts pose a health risk.

Despite its nutritional benefits, ham is considered problematic for health if consumed frequently and in large quantities, as it is a processed red meat. Expert bodies such as the International Agency for Research on Cancer classify processed meat products as carcinogenic, particularly about colorectal cancer. An increased risk of pancreatic and prostate cancer is also discussed. Among the substances blamed are nitrite curing salts and other compounds produced during processing, which can be converted into carcinogenic compounds in the body.

Strain on the cardiovascular system

Ham provides both saturated fatty acids and a lot of sodium. Both can negatively affect your blood lipid levels and blood pressure. Just 100 grams of ham contains more than half the recommended daily amount of salt. Consistently high salt consumption can contribute to high blood pressure, heart disease, and strokes. Studies also show that a high consumption of red and processed meat is associated with an overall increased risk of cardiovascular death.

Population studies suggest that regions with lower consumption of processed red meat tend to have higher average life expectancies. At the same time, it has been observed that people who reduce their intake of red and processed meat and instead choose plant-based foods, fish, or poultry more often have a lower overall risk of premature death.

Experts recommend a few portions per week.

Whether ham is “healthy” for you is not a question that can be answered definitively. The crucial factors are how often and how much you eat it, and what you combine it with. Health experts recommend limiting red and processed meat to just a few portions per week. If you don’t want to give up ham entirely, it may be wise to treat it more as an exception, for example, on special occasions or in small amounts in everyday life.

Instead of thick ham slices, use thin ones and generously supplement your plate with vegetables, salad, whole grains, legumes, or fruit. The fiber and phytochemicals in these foods have a positive effect on gut health, blood pressure, and blood lipids, and can offset some of the risks associated with processed meat. In everyday life, you can more frequently replace sausage and ham toppings with poultry, fish, eggs, hummus, bean spreads, or cheese in moderate amounts.

This is what matters when preparing and selecting.

Opt for lean ham with as few additives as possible and avoid heavily seared or burnt edges, as this can create additional problematic substances. Especially with already heavily salted products, be mindful of adding less salt overall and limit your consumption of high-salt processed foods. This way, ham can be incorporated into a balanced diet occasionally without negatively affecting your long-term health.

Share this post