It contains sodium nitrite, a preservative that can be a risk factor for developing type 2 diabetes. Thomas Sanders, Professor of Nutritional Sciences at King’s College London, explains how it “can damage the beta cells of the pancreas that produce insulin.” However, sodium nitrite is found in almost all hams because it extends shelf life, adds flavor and improves color – without sodium nitrite, ham would have a grayish hue.
“It is not as simple as simply removing the salt and nitrites from processed meat, which prevent it from spoiling,” notes Dr. Mellor.
Reformed ham
The cheap, square slices of ham available in supermarkets usually belong to the category of so-called health ham.
It is made from pieces of meat that are left over when other pieces are removed from the roast. These are then mixed with water to improve texture and add weight, so the meat content is around 80 percent. Stabilizers such as sodium triphosphate are added to help the water bind to the meat. Nitrites are also added.
“It’s of a lower quality because it’s not cut from a single piece of meat like you see at the butcher’s, but it’s still meat – it might just have more fat and a poorer texture,” says Dr Mellor. Per 100g, it contains about 0.7g saturated fat, 17.6g protein and 1.62g salt.
Paper-thin ham
“Leaner hams are made from higher quality meat and have a higher meat content, usually around 98 per cent, which is a good thing,” says Dr Mellor.
“It also contains less fat, which reduces a potential risk factor for type 2 diabetes.” Per 100 g, wafer-thin ham contains about 1 g of saturated fat, 20 g of protein and 2 g of salt.
Yet even if they’re more expensive or organic, they still contain salt and nitrites, the latter of which is considered a major risk factor for type 2 diabetes, he says. “So they’re better in some ways, but they still contain the ingredients that make ham ham.”
Adding honey or breadcrumbs is unlikely to pose any additional risk, he adds.
Parma ham
“Parma ham contains only pork leg and sea salt, which is used for preservation, so it does not contain nitrites,” explains Dr Mellor.
This means that if studies show that nitrites are the ingredient in ham that increases a person’s risk of developing type 2 diabetes, Parma ham would be a risk-free alternative.
