Does Ham Make You Tired? The Truth Behind This Common Food Myth

Ham is a beloved deli meat that people enjoy in sandwiches, wraps, salads, and more It’s tasty, convenient, and versatile However, some claim that eating ham makes them feel sluggish and tired afterward. Is there any truth to this myth? Let’s examine the reasons why ham may or may not cause fatigue.

What is Ham?

First, let’s clarify what ham is. Ham refers to meat from the hind leg of a pig that has been cured, smoked, or cooked in some way. The curing and smoking process preserves the meat and gives ham its signature flavor.

There are several types of ham

• Country ham: Dry cured and smoked, very salty
• Baked ham: Cooked and glazed with a sweet or savory glaze
• Honey ham: Glazed with honey
• Spiral cut ham: Sliced diagonally in a spiral pattern
• Deli ham: Precooked and pre-sliced
• Prosciutto: Italian dry cured ham

Nutritionally, ham contains protein, fat, sodium, vitamins, and minerals. A 3 oz serving of sliced ham has around 120 calories, 4g fat, 15g protein, and 500mg sodium It also contains small amounts of iron, potassium, zinc, and B vitamins

So in terms of nutrients, ham provides protein for energy, some vitamins and minerals, and a high amount of sodium. Now let’s explore reasons why it may or may not cause tiredness.

Does Ham Contain Tryptophan?

A common belief is that ham contains tryptophan, which induces drowsiness. Tryptophan is an amino acid used by the body to produce serotonin and melatonin – hormones that regulate sleep.

Turkey is often blamed for drowsiness after large meals because it naturally contains tryptophan. But does ham have the same effect?

Surprisingly, ham contains minimal tryptophan compared to turkey. A 3 oz serving of ham has about 1/5 the amount of tryptophan as the same amount of turkey. Research shows much more tryptophan is needed than this to cause drowsiness after eating.

So the small tryptophan content in ham is unlikely to explain post-meal fatigue. There must be another cause.

Does The High Sodium Content Make You Tired?

A more likely reason for ham’s association with sleepiness is its high sodium level. As a processed meat, ham contains preservatives and substantially more sodium than fresh meats.

During curing, ham absorbs salts, nitrates, nitrites, and other preservatives – all of which bump up the sodium level. A 3 oz serving of deli ham can have 500-1000 mg of sodium.

Consuming high sodium foods can lead to fluid retention, bloating, weight gain, increased blood pressure, and yes – fatigue.

So if you feel drained and sleepy after eating salty processed ham, the sodium is probably to blame. Excessive sodium intake disrupts fluid balance, depletes nutrients, and causes dehydration – all factors that can diminish energy.

Large High-Fat Ham Meals Cause Food Coma Effects

Beyond just sodium, overindulging in large high-fat ham meals may also lead to sluggishness. Holiday meals and Sunday dinners often feature baked ham as the main attraction. Piling on ham with creamy, buttery sides like mac and cheese, mashed potatoes, biscuits, and gravy adds up to a high-fat feast.

Eating a large, fatty meal forces your body to direct blood flow to your stomach and intestines to digest it. This diverts blood from your brain and muscles, making you feel sleepy while your body works on digestion. The higher the fat content, the more pronounced this food coma effect becomes.

So overdoing it on big, high-fat ham meals can certainly create that overstuffed, lethargic feeling afterward. Practicing proper portion control and balancing ham with vegetable sides can help prevent fatigue and grogginess.

Other Potential Contributing Factors

While sodium and fat content are the most likely culprits, here are a few other ways ham might lead to tiredness:

• Nitrates/nitrites: These preservatives may lower blood pressure in sensitive people.

• Histamines: Ham contains histamine from bacteria during curing. Histamine intolerance can cause headache, flushing, and fatigue.

• Tyramine: Cured meats have tyramine which may interact with MAO inhibitors, causing migraines.

• Dehydration: Salty foods like ham can cause fluid loss if you don’t drink enough water.

• Blood sugar spike: Large servings may spike and then drop blood sugar, leading to fatigue.

Though most people tolerate ham just fine, these factors could explain tiredness in individuals sensitive to any of them.

Tips to Prevent Ham-Induced Fatigue

If you often feel drained after eating ham, here are some tips to counteract the effect:

• Moderate portions – Don’t overdo servings. Aim for 3-4 oz.

• Add veggies – Fill half your plate with non-starchy vegetables to balance sodium and fat.

• Stay hydrated – Drink plenty of water before, during, and after eating ham.

• Limit fat – Avoid piling on high-fat sides, opt for lean proteins and fresh produce.

• Watch carbs – Prioritize non-starchy veggies over carbs which can spike and crash blood sugar.

• Get moving – Go for a short walk after eating to aid digestion and boost blood flow.

• Sleep – Make sure to get enough high-quality sleep to recover from any overindulgences.

Making smart choices when eating ham can prevent that heavy, sluggish feeling. But if symptoms continue, you may need to limit processed deli ham and choose fresh lower sodium ham options instead.

Healthier Low Sodium Ham Alternatives

To enjoy ham’s delicious flavor without fatigue and fluid retention from excess sodium, consider these lower sodium options:

• Fresh uncured ham like pork leg or shoulder – 50-70% less sodium than cured ham

• Nitrate-free ham – minimally processed without preservatives

• Low-sodium ham – 50-80% less sodium than regular deli ham

• Prosciutto – Italian dry-cured ham has less sodium than American wet-cured ham

• Ham steak – Cut from the bone rather than processed into deli meat

When purchasing fresh uncured ham, opt for smaller portions like ham steaks or chops. Avoid additional seasoning so you control the sodium level.

For deli ham, compare sodium contents and choose low-sodium, nitrate-free options with at least 50% less sodium than conventional deli ham. This reduces fatigue risks while providing the convenience of sliced ham.

Healthy Lower-Fat Ham Recipes

You don’t need to completely shun ham to prevent fatigue – just opt for fresh ham in low-fat recipes. Here are some healthy ham options that won’t weigh you down:

• Ham and Swiss omelet – Light omelet with a little ham, spinach, and Swiss cheese.

• Ham salad wraps – Diced ham, light mayo, mustard, celery, parsley, pickle relish in whole grain wraps.

• Ham and pineapple kabobs – Ham, pineapple, cherry tomato skewers make a delicious grilled treat.

• Ham fried rice – Diced ham sautéed with brown rice, peas, carrots, and eggs for a quick and tasty low-fat dinner.

• Ham and apple sandwiches – Fresh ham, apple slices, mustard, and arugula on whole grain bread provide a flavorful sandwich minus the fat.

Choosing less processed lower sodium ham, controlling portions, and balancing with vegetables and lean proteins allows you to enjoy ham without the subsequent fatigue and grogginess. Listen to your body – if ham leaves you feeling sluggish or bloated, adjust your intake accordingly. But with moderation, ham can be part of a healthy diet without dragging you down.

The Bottom Line

Can ham really make you tired? The high sodium content of cured deli ham and oversized, fatty ham meals can in fact lead to fluid retention, nutrient depletion, and lethargic digestion resulting in low energy after eating. However, selecting leaner uncured ham, eating proper portions, and balancing your plate with vegetables allows you to incorporate ham in your diet without unwanted drowsiness. While individual sodium sensitivity varies, practicing moderation with your ham intake is key to avoiding the infamous post-ham fatigue.