Is Honey Baked Ham Keto-Approved? Navigating This Holiday Favorite on a Low-Carb Diet
The holidays are filled with delicious temptations that can derail your keto diet. And honey baked ham seems to make an appearance at every gathering. But is this sweet and salty crowd-pleaser actually keto-friendly? Or will it kick you out of ketosis faster than you can say “pass the gravy”?
Let’s slice into the carb count and nutrition profile of honey baked ham. Read on to learn if you can enjoy this iconic holiday dish while sticking to your low-carb goals.
A Closer Look at Honey Baked Ham
Honey baked ham is a boneless, spiral-cut ham that’s coated with a sweet glaze. The signature honey glaze is made with honey brown sugar and other ingredients that add flavor and encourage browning. After applying the glaze, the ham is baked slowly so the sugars caramelize into a crispy, candied coating.
On its own, ham is a keto-approved food. It’s naturally low in carbs and high in fat and protein. But once it’s coated in that glistening, golden brown glaze, the carb count changes considerably.
According to the HoneyBaked Ham website, a 3.5 ounce serving of their honey baked ham contains 7 grams of net carbs. That’s nearly half of the total daily allotment on a strict keto diet!
The added sugars in the glaze – including honey, brown sugar, and corn syrup – significantly increase the carb content. Just a couple of servings could max out your daily limit and knock you out of ketosis.
Strategies for Staying in Ketosis
Despite the high carb glaze, there are some ways you may be able to work honey baked ham into your keto diet in moderation:
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Carefully Portion the Ham Itself: Focus on the meat rather than the glaze. Scrape off as much of the exterior glaze as possible and stick to a 3-4 ounce serving.
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Avoid Eating the Crispy End Pieces: The tapered edges where the glaze accumulates will be highest in sugar. Stick to ham from the middle of the spiral.
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Count Carbs from Sides: Don’t use up all your carb allowance on the ham alone. Pair it with low-carb vegetables like green beans or broccoli instead of carby sides like potatoes, rolls, or mac and cheese.
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Stay Hydrated: The salt and sugar in ham may make you retain water or feel thirsty. Drink plenty of keto-approved fluids like water, unsweetened tea, or bone broth.
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Limit Portion Size and Frequency: Enjoy honey baked ham as an occasional treat in small amounts, not as a daily indulgence. This will help moderate your overall carb intake.
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Purchase an Un-Glazed Ham and Make Your Own Keto Glaze: Look for a spiral-cut ham without the sugary coating and create your own keto-friendly glaze using low-carb ingredients like erythritol or stevia.
With smart portions, mindful carb counting, and some modifications, it is possible for keto dieters to enjoy this beloved holiday ham in moderation. But those who want to be very strict with carb intake may choose to avoid it altogether.
The Benefits of Choosing Keto-Friendly Alternatives
If honey baked ham doesn’t align with your keto goals, don’t fret! There are plenty of low-carb alternatives that will satisfy your holiday ham cravings:
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Uncured Ham: Fresh, uncured ham has minimal ingredients and no sugary glaze. Look for spiral cut options for easy serving.
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Prosciutto-Wrapped Asparagus: For appetizers, skip the high-carb crackers and wrap prosciutto around fresh asparagus spears.
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Baked Ham Steak: Ham steaks are quick cooking and lend well to keto-friendly toppings like whole-grain mustard or horseradish.
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Ham and Cheese Roll-Ups: Spread cream cheese onto ham slices and wrap around dill pickles for an easy, portable snack.
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Baked Prosciutto Chips: Bake sliced prosciutto in the oven until crispy, then enjoy as a replacement for crackers or chips.
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Ham and Veggie Soup: Dice up ham and add it to a broth-based soup with cauliflower, greens, and other low-carb veggies.
With some creativity, you can capture the salty, savory flavor of holiday hams while keeping your macros in check. Focus on fresh, high-quality ham products without added sugars or carbs. You’ll be able to craft keto-friendly ham dishes the whole family will devour.
The Bottom Line on Honey Baked Ham and Keto
Honey baked ham is undoubtedly delicious, but the high sugar glaze makes it hard to fit into a keto diet. Limiting portions, scraping off excess glaze, and pairing it with low-carb sides can help mitigate the carbs. But those sticking to under 20 grams daily may want to avoid it altogether.
Luckily, there are plenty of keto-friendly ham options that are low in carbs and high in nutrition. With a little creativity, you can enjoy delicious ham dishes all holiday season long while still succeeding with your keto goals.
Keto ham recipes
Once you know how to pick ham that is safe for keto, you can use it in a lot of different low-carb recipes.
Here are a few delicious keto-friendly recipe options to get you started:
- Keto breakfast scramble with diced ham, eggs, and spinach
- Baked uncured ham and cheese roll-ups
- Keto baked ham, Swiss cheese and mushroom casserole
- Grilled ham and cheese chaffle
- Keto ham and vegetable soup
- Keto Cobb salad with sliced ham
- Ham, cheese, and kale egg bites
Remember that ham can be a good source of protein and minerals, but you should only eat it in small amounts and pair it with lots of healthy fats and low-carb vegetables if you want to lose weight and stay in ketosis.
Is ham keto-friendly? Yes, ham can be suitable for a ketogenic diet if itâs low in carbs.
Choose foods that are organic, non-GMO, don’t have any added sugars, and come from animals that were raised on pasture.
Ham that is low in carbs goes well with many other keto foods and is a great addition to a low-carb diet. However, ham is often high in sodium and should only be consumed in moderation.
Conventional vs. grass-fed
When shopping for beef, it’s best to choose grass-fed beef because it usually has more of the nutrients your body needs, like omega-3 fatty acids, antioxidants, and vitamins.
But unlike cows, pigs need a wider range of foods than just grass. That’s why you don’t see grass-fed pork very often. Instead, ham labeled pasture-raised is the next best option for a healthy ketogenic diet.
Pasture-raised animals have access to the outdoors, where they can forage and roam freely in their natural habitat. This way of farming not only makes sure the animals are happy and healthy, but it also improves the meat’s taste and nutritional value.
Is Ham Keto Friendly Everything You Need to Know
FAQ
Can you eat baked ham on a keto diet?
What kind of ham is keto-friendly?
How many carbs are in a slice of HoneyBaked ham?
How many carbs are in honey ham?
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AMOUNT PER SERVING
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4 slices (50g)
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Calories
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50
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Total Carbohydrates
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2g
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Dietary Fiber
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0g
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Sugars
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2g
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