Eating well is an important part of a healthy lifestyle for now and into the future. Making small steps to improve what you eat is a great way to achieve this.
One small step you can make is to cut down on eating processed meat by finding healthier alternatives. Bowel cancer is one of the most common types of cancer in Australia, and there is strong evidence that eating processed meat raises the risk of getting it.
Ham is a popular deli meat that has been enjoyed in sandwiches, omelets, and various other dishes for many years However, with growing concerns over processed meats and nitrates, many consumers are left wondering – what ham is not processed?
In this complete guide, we’ll explain the key differences between processed ham and uncured or fresh ham, discuss the health implications, and provide tips for identifying and cooking uncured ham.
Defining Processed vs Uncured Ham
Processed ham refers to ham that has been cured, smoked, or treated with preservatives like nitrites to extend shelf life and boost flavor. This includes popular varieties like honey baked ham, spiral sliced ham, and canned ham.
Uncured ham also called fresh ham is not injected with these same curing solutions. Instead, it relies on natural curing methods like salt, vinegar, celery powder or juice to prevent spoilage. While uncured ham still undergoes a curing process, it does so without man-made chemicals.
The main difference lies in the curing agents. Processed meats use sodium nitrite, while uncured meats use natural sources of nitrates like celery juice or powder.
Health Implications of Processed Meats
A growing body of research has linked processed meats like ham, bacon, and hot dogs to increased cancer risk, especially colorectal cancer.
The World Health Organization has classified processed meats as a Group 1 carcinogen – the highest risk category that also includes smoking and asbestos.
Experts believe this is due to nitrosamines, cancer-causing compounds that form when nitrites in processed meats are exposed to high heat. These nitrosamines damage DNA and lead to mutations.
Diets high in processed meats have also been associated with higher risk of heart disease, diabetes, and premature death.
Identifying Uncured Ham
Because both cured and uncured ham undergo some method of preservation, it can be tricky identifying which is which. Here are some tips:
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Read the Label: Look for key terms like “uncured”, “no nitrates or nitrites added”, or “naturally cured”. Any product labeled simply as “ham” is likely cured.
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Ingredients: Uncured ham may list ingredients like sea salt, cane sugar, celery powder or juice. Processed ham contains sodium nitrite.
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Color: Uncured ham has a natural pink hue while cured ham is often more of a reddish-pink.
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Brands: Popular uncured ham brands include Niman Ranch, Applegate, Wellsley Farms, and Trader Joe’s. Check manufacturer’s websites for specifics.
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Price: Uncured ham tends to cost a bit more than processed options.
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Smell: Cured ham has a smokier, more intense aroma compared to uncured.
Cooking with Uncured Ham
The good news is uncured ham can be used in all the same ways as regular ham. Here are some tips:
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Cook Thoroughly: Always cook uncured ham to an internal temperature of at least 145°F. Use a food thermometer to verify doneness.
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Try New Cuts: Opt for fresh ham cuts like sirloin, rump, or shank rather than just deli slices.
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Enhance Flavor: Cured ham is smokier and saltier by nature. With uncured, boost flavor with glazes, spices, and cooking techniques like smoking.
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Freeze for Later: Store fresh uncured ham in the freezer for 2-3 months. Thaw in the fridge before using.
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Simmer: For smoked ham flavor, simmer uncured ham in broth, beer, cider, or water with added spices.
With a bit of label-reading and recipe tweaking, it’s easy to start cooking with uncured ham for a less processed boost of flavor. Try swapping it into casseroles, eggs, pasta and more.
A Healthier Alternative
As studies continue to highlight the potential cancer risks of processed meats, many consumers are starting to rethink ham. Uncured ham offers a less processed alternative that still provides the familiar salty, smoky flavor that ham-lovers crave.
While fresh uncured ham costs a bit extra, the peace of mind and potential health benefits are well worth it. With a few modifications to your shopping list and cooking methods, it can easily become your new go-to ham for sandwiches, brunches and holiday meals.
So next time you reach for ham at the deli counter, take a closer look and opt for one without those concerning chemical additives. Your body and taste buds will thank you.
What is processed meat?
Meat that has been smoked, cured, salted, or preserved by adding nitrates and nitrites or other preservatives is called processed meat. Processed meat includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.
Processed meat is also high in salt and energy, the Australian Dietary Guidelines refer to these foods as ‘discretionary’ (not necessary for a healthy diet) so you should try to avoid, or limit how much you eat.
ham meme (original)
FAQ
Is there a non processed ham?
What is the healthiest type of ham?
Is spiral ham considered processed meat?
Is uncured ham still processed?
Are uncured hams healthy?
Upon reaching the consumer, unless otherwise stated, most uncured meat has been thoroughly cooked. This means that all you have to do is throw the ham in the oven, warm it to your desired temperature, serve it, and enjoy it! In fact, most people believe thatuncured hams are a healthier alternative.
Is uncured ham considered processed meat?
Uncured ham is not considered processed meat. It is commonly referred to as fresh ham and undergoes a similar processing method as turkey bacon. Unlike traditionally cured hams, uncured ham does not contain any injected brine chemicals, smoke, or flavorings.
Does Ham count as processed meat?
Yep. “Processed meat” is any meat that’s preserved by salting, smoking or curing, or by adding chemical preservatives. That means sausage, bacon, cold cuts like pastrami and salami, hot dogs and, yes, ham. Why does it matter whether or not ham counts as processed meat?
Are all types of Ham processed?
When it comes to ham, many people assume that all types of ham are processed. However, this is not entirely true. Uncured ham, also known as fresh ham, is a type of ham that is not injected with the same chemical brine, smoke, or flavorings that are used in cured meat.