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How to eat ham without it damaging your health


Ham sandwiches are a favourite for a reason. They’re simple, cheap and a crowd-pleaser. 

But they may pose a risk for our health. A study from Cambridge University this week found that eating 50g of processed meat per day – the equivalent of two thick slices of ham – raises the risk of developing Type 2 diabetes within a decade by 15 per cent. 

It’s unclear exactly how ham, and other processed meat, could lead to Type 2 diabetes. Scientists believe harmful additives called nitrites could play a role. It’s thought they increase insulin resistance – a key factor in the development of Type 2 diabetes, explains Richard Hoffman, a nutritionist at the University of Hertfordshire. These meats are also high in salt and saturated fat, which some research has linked with the disease. 

The preservative sodium nitrite is present in almost all types of ham, as it increases shelf life, adds flavour and enhances colour – ham would have a grey-ish hue without it. However Thomas Sanders, a professor of nutritional sciences at King’s College London, explains that nitrites may “damage pancreatic beta cells that produce insulin”. 

Can we eat ham without worrying about ramping up the likelihood of being diagnosed with Type 2 diabetes? Dr Duane Mellor, a registered dietitian and senior lecturer at Aston University in Birmingham, runs through varieties from the most to least risky.

Reformed ham

The cheap, square-shaped ham slices available in supermarkets typically belong to a category called reformed ham.

It’s made using pieces of meat that are left over when other cuts are removed from the joint. These are then mixed with water to improve texture and add weight, meaning the meat content is around 80 per cent. Stabilisers, such as sodium triphosphate, are added to help the water bind with the meat. Nitrites are also added.

“It is a lower quality because it’s not carved off a piece of meat, like you’d see in a butchers, but it is still meat – it just may have more fat and a worse texture,” Dr Mellor says. Per 100g, it contains around 0.7g of saturated fat, 17.6g of protein and 1.62g of salt.

Wafer thin ham

“Leaner hams are made with better quality meat and have a higher meat content, typically around 98 per cent, which is a good thing,” Dr Mellor says.

“They will also have less fat, so that’s one potential Type 2 diabetes risk factor that is reduced.” Per 100g, wafer thin ham contains around 1g of saturated fat, 20g of protein and 2g of salt.

However, even if they’re more expensive or organic, they’re still made with salt and nitrites, the latter of which is thought to be the main risk factor for Type 2 diabetes, he says. “So it’s better on some factors but still contains the ingredients that make ham, ham.”

The addition of honey or breadcrumbs is unlikely to add any additional risk, he adds.

Parma ham

“Parma ham only contains pork leg and sea salt, which is used to preserve it, so it doesn’t contain nitrites,” explains Dr Mellor. 

This means that, if research shows that nitrites is the ingredient in ham that heightens a person’s Type 2 diabetes risk, parma ham would be a risk-free option.



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