Ham is a staple food that can be found on many tables, especially during the holiday season. But for those following a keto diet, the question arises: is honey baked ham keto approved?
While ham itself is carb-free and therefore keto-friendly, the added sugars in honey baked ham can be a problem. In this article, we’ll explore the carb count of honey baked ham and provide tips on how to enjoy this delicious meat while staying in ketosis.
So, let’s dive in and find out if honey baked ham is keto approved!
Is Honey Baked Ham Keto Approved?
Unfortunately, honey baked ham is not keto approved. This is because honey baked ham is typically glazed with sugar-laden ingredients like sugar, syrup, or even jams. These added sugars can quickly add up and make it difficult to stay in ketosis.
One serving of honey baked ham (about 3.5 oz) contains 7.3 g of net carbs, according to the USDA. This amount of carbs can quickly throw you out of ketosis, especially if you consume more than one serving.
However, there are ways to enjoy ham while staying in ketosis. Sliced deli ham (even honey ham) is typically low in carbs (usually 1-2 grams carbohydrates per serving), so it would fit most keto macros (and be considered dirty keto). But if you want to avoid added sugars altogether, seek out uncured ham or focus on the nutrition label to find brands that remain at 0 g of net carbs even after curing.
Understanding The Keto Diet
The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. The goal of the keto diet is to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, you need to limit your carbohydrate intake to less than 50 grams per day (although some people may need to consume even fewer carbs to reach ketosis).
On the keto diet, you should focus on eating foods that are high in healthy fats, moderate in protein, and low in carbohydrates. This includes foods like meat, fish, eggs, nuts, seeds, and non-starchy vegetables. You should avoid foods that are high in carbohydrates, such as bread, pasta, rice, and sugary snacks.
When it comes to meat, most types of meat are naturally low in carbs and therefore keto-friendly. However, some processed meats may not be compliant with the diet because they contain added sugars or other non-keto ingredients. It’s important to read the ingredients list carefully to make sure the meat you’re consuming is keto-approved.
The Nutritional Value Of Ham
Ham is a meat that is high in protein and fat, making it a great option for those on a keto diet. One serving of honey baked ham (about 3.5 oz) contains 16g of protein and 4g of fat, making it a satisfying and filling meal. However, it also contains 5g of net carbs, which can add up quickly if you’re not careful.
It’s important to note that the nutritional value of ham can vary depending on how it’s prepared. Ham that is glazed with sugar or other sweet ingredients will have a higher carb count, while uncured ham or ham that is minimally processed will have fewer carbs and be a better option for those on a keto diet.
In addition to being high in protein and fat, ham also contains essential vitamins and minerals. It’s a good source of niacin, thiamin, vitamin B6, and zinc. However, it’s also high in sodium, with one serving of honey baked ham containing 1980mg of sodium (86% of the daily value). This can be a concern for those with high blood pressure or other health issues.
The Problem With Honey Baked Ham
Aside from its non-keto-friendly status, Honey Baked Ham has faced other issues in the past. One major problem was the lack of visibility into package delivery for customers. The tracking information was provided by the carrier rather than Honey Baked Ham itself, which caused confusion and frustration for customers. This led to a lot of inquiries about delivery status, which could have been avoided if the company had provided direct communication with their customers.
Another significant issue that Honey Baked Ham faced was a product recall due to listeria contamination. This recall affected over 24 tons of hams and sliced and glazed turkeys sold at their retail locations and kiosks in Ohio. The company contacted consumers directly via email and phone to notify them of the potentially affected products shipped from their production and distribution facility in Holland, Ohio. While it is essential to protect consumers from contaminated products, the way Honey Baked Ham handled the recall received criticism from PR experts who felt that the company was not upfront enough about the issue.
Despite these problems, Honey Baked Ham boasts about its unmatched quality, which is ensured through a 16-point inspection process. However, this does not change the fact that their ham products are not suitable for those following a keto diet due to their high carb content from added sugars.
Calculating The Carb Count Of Honey Baked Ham
It’s important to understand how to calculate the carb count of honey baked ham when following a keto diet. One serving of honey baked ham (about 3.5 oz) contains 5g total carbs and 5g net carbs, according to the nutrition information provided by the Honeybaked Ham Co.
Net carbs are calculated by subtracting the grams of fiber and sugar alcohols from the total carbohydrates. In the case of honey baked ham, there is no fiber or sugar alcohols present, so the total carbs and net carbs are the same.
It’s worth noting that while ham is typically low in carbohydrates, honey baked ham varieties are likely to be higher in sugar and as a result, carbohydrates. The added sugars from honey or other sweeteners used in the glaze can quickly add up and make it difficult to stay in ketosis.
If you’re trying to stay in ketosis, it’s important to pay attention to serving sizes and limit your intake of honey baked ham. Opting for sliced deli ham or uncured ham can be a better option for those on a keto diet, as they typically have lower carb counts.
Tips For Enjoying Honey Baked Ham While Staying In Ketosis
If you’re really craving honey baked ham but want to stay in ketosis, there are a few tips you can follow:
1. Look for a keto-friendly glaze: Instead of using traditional honey or sugar-based glazes, try making a keto-friendly glaze using sugar substitutes like Lakanto Monkfruit Golden or Wholesome Yum Keto Maple Syrup. These substitutes provide the same sweetness and flavor without all the added sugar.
2. Watch your portions: As mentioned above, one serving of honey baked ham already contains 7.3 g of net carbs, so be mindful of your portion sizes. Stick to a smaller serving size or pair it with low-carb sides to keep your overall carb intake in check.
3. Opt for uncured ham: If you’re looking for a healthier option, try seeking out uncured ham at health food grocery stores like Whole Foods. This type of ham doesn’t contain any added sugars and is a great option for those who want to stay in ketosis.
4. Read the nutrition label: Not all ham is created equal, so make sure to read the nutrition label before purchasing. Look for brands that have 0 g of net carbs even after curing or have minimal amounts of dextrose (the sugar used in the curing process).
By following these tips, you can still enjoy the delicious taste of honey baked ham while staying in ketosis. Just remember to be mindful of your portion sizes and read the labels carefully to ensure you’re making the best choices for your keto diet.
