Nutritious food plays an important role in ensuring a healthy and risk-free pregnancy. However, many women are apprehensive about consuming meat, such as ham during pregnancy. Pregnant women should be cautious about eating undercooked or raw meat as it risks infections. When such infections are transferred to the fetus, they might cause several adverse effects. Although the risk of infection remains low, it is important to consult a doctor before consuming ham. Read the post to learn more about the pros and cons of eating ham while pregnant, as well as the most important things you should do.
Can You Eat Ham Hock When Pregnant? A Definitive Guide
Eating the right foods during pregnancy is crucial for the health of both mother and baby But with so many dos and don’ts, it can get confusing One question that often pops up is can you eat ham hock when pregnant?
As an expectant mom, I certainly had cravings for savory meats However, I wasn’t sure if cured pork products like ham hocks were off-limits I wanted to enjoy hearty soups and bean dishes flavored with ham hock. But were they safe?
To find out, I dug into the research on ham hocks and pregnancy. Here’s a complete guide on the safety, benefits, and risks of eating ham hock while expecting.
What is Ham Hock?
Ham hock refers to the lower joint of a pig’s hind leg between the ankle and knee. It contains meat, skin, cartilage, bone, and connective tissue. Ham hocks are often cured, smoked, or pre-cooked before sale.
Cured ham hocks are treated with salt, nitrites, or brine to preserve them and add flavor. Smoking infuses flavor too. Pre-cooked ham hocks are ready to eat or just need warming.
Ham hocks are frequently used to season dishes like
- Bean soups and stews
- Split pea soup
- Collard greens
- Cabbage dishes like ham hocks and sauerkraut
- Potato salad
- Rice and peas
When braised or simmered, the meat on ham hocks becomes tender and adds rich flavor. The natural gelatin helps thicken and enrich broths and bean dishes too.
Is It Safe to Eat Ham Hock When Pregnant?
The safety of ham hocks during pregnancy depends on a few factors:
- Preparation method – raw, cured, smoked, pre-cooked
- Cooking temperature – thoroughly cooked to 165°F
- Source – commercially canned, homemade, or deli-counter
Here are some basic guidelines on eating ham hock in pregnancy:
Avoid raw or undercooked ham hock. Raw pork may contain toxoplasma or other pathogens. Cook thoroughly to 165°F.
Avoid cold smoked ham hock unless it’s reheated to steaming. Hot smoked to at least 140°F is safer.
Don’t eat cured ham hock cold. Boil for safety or cook to 165°F. The curing process alone doesn’t kill all bacteria.
Choose canned ham hock for maximum safety. Commercial canning eliminates bacteria.
Cook store-bought pre-cooked ham hocks to 165°F or until steaming before eating.
Avoid ham hock spreads which may use raw meat. Play it safe and stick to whole ham hocks.
As long as you start with a fully cooked ham hock or cook it thoroughly to piping hot, it should pose minimal risk during pregnancy.
What About Listeria in Ham Hocks?
Listeria monocytogenes is a bacteria that can sometimes contaminate processed meats like ham hocks and deli meats. Listeria causes a dangerous infection called listeriosis which is a concern in pregnancy.
According to the CDC, ham hocks are in the higher-risk category for potential listeriosis. But the risks only apply if they are eaten raw or undercooked.
Thorough cooking to an internal temperature of 165°F is sufficient to destroy any listeria present in ham hocks.
Refrigerated ready-to-eat ham hock from the deli counter poses a slightly higher risk as well due to potential cross-contamination. For safety’s sake, it’s advisable to cook deli ham hocks instead of eating them cold.
As long as you cook ham hocks thoroughly and handle them safely, listeria should not be a concern.
Is Cured Ham Hock Safe During Pregnancy?
Cured ham hocks are packed in salt or brined for preservation and added flavor. However, salt-curing alone does not guarantee the ham hocks are pathogen-free. Traditional curing does not necessarily kill bacteria that could be risky in pregnancy, like listeria, salmonella, and toxoplasma.
According to USDA guidelines, dry cured pork products should reach an internal temperature of 145°F before eating. For an extra margin of safety during pregnancy, it is best practice to boil cured ham hocks for a few minutes or cook to an internal temperature of 165°F until steaming hot throughout. This level of heat reliably destroys toxoplasma and listeria bacteria.
What About Smoked Ham Hock?
Smoked ham hocks can either be cold smoked or hot smoked:
-
Cold smoked ham hocks do not reach cooking temperatures. They would be considered risky in pregnancy unless thoroughly boiled or cooked to 165°F internal temperature before eating.
-
Hot smoked ham hocks are first cured and then smoked at temperatures from 140°F to over 180°F. This level of heat kills toxoplasma and listeria bacteria, making the ham hocks safer.
According to USDA-FSIS guidelines, ready-to-eat smoked pork should reach at least 145°F internally. For maximum safety during pregnancy, aim for 165°F.
Fully cooked hot smoked ham hocks are safe to enjoy. Look for the terms “fully cooked” or “ready to eat” on packaging. As an added precaution, you can quickly reheat deli smoked ham hocks until steaming hot.
Is Ham Hock Stock Safe When Pregnant?
Homemade ham hock stock or pre-made ham hock stock purchased from a grocery store are perfectly safe to enjoy during pregnancy. Stock has the advantage of being fully cooked.
To safely make your own ham hock stock:
- Start with fully cooked ham hocks, or raw hocks that will be simmered for hours until falling off the bone.
- Bring the stock to a full rolling boil and boil for at least 1 minute before reducing heat.
- Refrigerate within 2 hours and use within 3-4 days.
When choosing ready-made ham hock stock:
- Look for shelf-stable, pasteurized stock not sold in the refrigerated section.
- Avoid unpasteurized stock, which could harbor bacteria.
- Refrigerate opened stock and use by the manufacturer’s use-by date.
Well-made ham hock stock using fully cooked hocks or lengthy simmered raw hocks will be perfectly safe to enjoy in pregnancy.
Potential Health Benefits of Eating Ham Hock
When consumed in moderation as part of a healthy diet, ham hocks offer several potential health benefits for pregnant women:
-
Protein – Ham hocks provide high-quality protein with all the essential amino acids to support fetal growth and development. The meat is a complete protein.
-
Iron – Ham hocks contain heme iron, which has higher bioavailability than non-heme iron from plant foods. Iron carries oxygen in the blood to your baby and supports a healthy pregnancy.
-
Zinc – Ham hocks provide zinc, a mineral that is critical for immunity, growth, and development of the fetus.
-
B Vitamins – Ham hocks supply B vitamins like B12 and folate that prevent birth defects like spina bifida and support your baby’s brain and nervous system.
-
Collagen – The skin, bones, and cartilage provide collagen, which supports skin health and joint mobility for the mother.
Potential Health Risks of Eating Ham Hock
Along with foodborne illness if undercooked, there are some other potential health concerns with eating ham hocks regularly during pregnancy:
-
Blood pressure – Ham hocks tend to be very high in sodium, which can exacerbate pregnancy-induced hypertension in some women.
-
Gestational diabetes – Processed meats like ham hocks may increase GDM risk according to some studies. It’s ideal to consume them only occasionally.
-
Cancer risk – The WHO warns that frequent processed meat intake raises lifetime colorectal cancer risk.
-
Nitrates – Cured meats contain nitrates that may form cancer-causing nitrosamines in the body. This is still debated, but nitrates are potentially concerning.
-
Weight gain – Ham hocks are high in fat and calories compared to lean meats. Overconsumption can lead to excess weight gain in pregnancy.
To stay on the safe side, pregnant women should limit ham hock intake to no more than 2-3 times per week. Opt for lower sodium varieties when possible and stick to moderate 3-4 ounce portions.
Healthy Ways to Eat Ham Hocks
Focus on a well-rounded prenatal diet by preparing ham hocks in nutritious ways:
-
Braise ham hocks in vegetable or bone broth instead of pork fat for leaner flavor.
-
Bake ham hocks and glaze with fruit purees, maple syrup, or honey instead of high-sugar glazes.
-
Chop up ham hock meat and add to grain bowls with veggies, beans, and greens.
-
Fold diced ham hock into omelets, frittatas, and quiches along with veggies and cheese.
-
Stir a small amount of shredded ham hock into soups, stews, beans, rice
Risks Of Meat Consumption During Pregnancy
Meat is a good source of protein, and is an important part of the diet too. However, consumption of undercooked meats including clams, raw oysters, sushi, unpasteurized eggs and even raw cookie or cake dough could pose several health risks. This is because these undercooked foods tend to contain E.coli, Campylobacter, Salmonella, or Toxoplasma gondii , which may raise your risk of being affected by several health conditions (such as food poisoning and toxoplasmosis), and possibly even affect you adversely during pregnancy (1).
Other foods like hot dogs and luncheon meats also tend to contain bacteria known as Listeria monocytogenes, which causes a condition known as listeriosis. The Centers for Disease Control and Prevention (CDC) states that pregnant women are 10 times more likely to be affected by Listeriosis than others. If allowed to progress, listeriosis may also lead to stillbirth, miscarriage, and other serious health problems (2).
While the risk of being affected by this infection is relatively low, it is still a concerning factor. Also, keep in mind that your body is more easily hurt when you’re pregnant. That’s why it’s best to stick to foods that pose little to no health risk.
Is it Safe to Eat Ham While Pregnant?
According to the NHS, pregnant women can consume cold cured meats like salami and Parma ham safely during pregnancy with a very low risk of being affected by food poisoning or infections (2) (3). But remember risk is still there. However, it is important to note that while these infections may be mild for your body, they may turn out to be serious for your baby. In fact, having listeriosis during pregnancy could increase your chances of transferring the infection to your baby, which could also lead to premature delivery or neonatal death.
Trista Best, a registered dietitian from Dalton, Georgia, says, “Pregnant women are advised to avoid cold cuts like ham because of the potential risk of Listeria monocytogenes, a bacteria that can cause severe complications during pregnancy. Listeria tends to thrive in cold environments, making cold cuts a potential source of contamination. Nevertheless, heating cold cuts until steaming hot before consumption kills the bacteria, making them safe for pregnant women.”
Basically, consuming ham during pregnancy could be risky.
Did you know?Eating undercooked pork increases the risk of being infected with tapeworms (
Are deli meats safe during pregnancy? Dietitian explains
FAQ
Can you eat cooked ham hock when pregnant?
Is leg ham safe to eat when pregnant?
Can pregnant people eat ham hock terrine?
Are ham hocks safe to eat?