is ham on a keto diet Keto ham – maple glazed – perfect for christmas and easter

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Ham is a popular meat that has been enjoyed for centuries, and it can be a keto-friendly part of your diet if you choose the right type and prepare it properly. In this article, we’ll explore the benefits and drawbacks of ham, offer tips on how to select and store ham, and provide two delicious keto ham recipes that you can try at home.

Sliced Ham

One of the most common types of ham is sliced ham, which is typically made from the leg of a pig that has been cured, smoked, and sliced into thin pieces. Sliced ham can be a tasty and convenient addition to salads, wraps, omelets, and other low-carb meals, as it provides a good source of protein and fat while being relatively low in carbohydrates. However, some sliced ham products may be high in sodium, preservatives, and other additives that can undermine your health goals and taste preferences. To avoid these issues, look for sliced ham that is labeled as “uncured,” “natural,” or “no nitrates added,” as these products tend to have fewer harmful ingredients. Also, check the nutrition label and compare different brands to find the one that fits your macros and budget.

When you buy sliced ham, you should store it in an airtight container or wrap tightly with plastic wrap and keep it in the refrigerator for up to a week. You can also freeze sliced ham for longer storage, up to six months for best quality. To thaw frozen ham, place it in the fridge overnight or in the microwave on low power, or in cold water if you’re in a hurry. Avoid leaving ham at room temperature for more than two hours, as this can allow harmful bacteria to grow and spoil the meat.

Glazed Ham

Another popular way to serve ham is to glaze it with a mixture of sweet and savory ingredients, such as honey, mustard, spices, and herbs. Glazed ham can be a festive and flavorful main dish for holiday dinners or any special occasion, and it can also be a creative way to use up leftover ham in sandwiches, casseroles, and soups. However, most glazed ham recipes contain sugar, corn syrup, or other high-carbohydrate ingredients that can kick you out of ketosis and trigger insulin spikes and cravings. To make a keto-friendly glazed ham, you can substitute the sugar with a natural sweetener such as erythritol or monk fruit, and use low-carb liquids such as broth or vinegar instead of fruit juice or soda. Here’s a simple recipe that you can customize to your taste:

### Keto Glazed Ham Recipe

Ingredients:

• 1 bone-in ham, about 8-10 pounds
• 1 cup Swerve granular sweetener
• 1/2 cup Dijon mustard
• 1/4 cup apple cider vinegar
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cloves
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg

Directions: 1. Preheat the oven to 325°F. 2. Remove any excess fat and skin from the ham, leaving about a quarter-inch layer. 3. Score the ham with shallow cuts in a diamond pattern, making sure not to cut too deep. 4. In a small bowl, whisk together the sweetener, mustard, vinegar, and spices until smooth. 5. Brush the glaze generously over the ham, using a silicone brush or a spoon. 6. Place the ham on a rack in a roasting pan, and add enough water to cover the bottom of the pan. 7. Bake the ham for about 2-3 hours, until the internal temperature reaches 140-145°F. 8. Baste the ham with the glaze every 30 minutes or so, and add more water if needed to prevent the pan from drying out. 9. Remove the ham from the oven and let it cool for 15-20 minutes before carving.

With these tips and recipes, you can enjoy ham as a delicious and nutritious part of your keto lifestyle. Just remember to choose high-quality ham products, watch your serving size, and balance your macros to meet your individual needs and goals.

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