Can Diabetics Eat Honey Baked Ham?

As a diabetic, you may be wondering if you can eat honey baked ham. With the holidays coming up, you don’t want to miss out on enjoying a delicious honey baked ham, a classic holiday favorite. The good news is that in moderation, honey baked ham can be part of a healthy diet for diabetics. Let’s take a closer look at how to enjoy honey baked ham while managing your blood sugar.

What is Honey Baked Ham?

Honey baked ham is ham that has been coated with a sweet glaze, often containing honey or brown sugar. It is then baked to allow the glaze to caramelize. This gives the ham a sweet, sticky, and crispy coating Honey baked hams are most often sold fully cooked and spiral cut Popular brands include HoneyBaked Ham Company, Virginia Honey Baked Ham, and Harry & David.

Can Diabetics Eat Ham in General?

In general, plain ham is a good protein choice for diabetics According to the USDA, a 3 ounce serving of boneless, cooked ham contains

• 127 calories
• 17 grams of protein
• 1 gram of carbohydrates
• 6 grams of fat

With minimal carbs and plenty of protein, plain ham can be part of a healthy diabetic diet. The protein helps keep you full and controls blood sugar spikes.

However, some processed meats like ham can be high in sodium. A 3 ounce serving of ham can contain over 1000 mg of sodium. For diabetics, it’s best to watch your sodium intake, as too much sodium can increase blood pressure.

What About Honey Baked Ham Specifically?

Now that we know plain ham is usually fine for diabetics, what about honey baked ham coated in sweet glaze? Here are some considerations:

• Carbs: The carb count will vary based on the amount and type of glaze, but expect around 5-15 grams of carbs per 3 ounce serving. This is higher than plain ham, but can likely be accommodated in your meal plan.

• Sugar: Honey baked ham contains added sugars from ingredients like honey, brown sugar, maple syrup, etc. It’s best to account for these sugars when estimating your carb count.

• Sodium: Similar to regular ham, honey baked ham tends to be high in sodium. Be mindful of your total sodium intake for the day.

• Fat: Depending on the ingredients, the glaze may add some saturated fat. Go easy on high fat sides like mac and cheese or potato casserole.

• Serving size: Stick to reasonable serving sizes around 3 ounces, rather than overindulging.

Healthier Ways to Enjoy Honey Baked Ham

Here are some tips for diabetics to healthfully enjoy honey baked ham:

• Opt for a brand with lower carb, lower sugar glazes when possible
• Have it alongside non-starchy vegetables like green beans or broccoli
• Skip high fat, high carb sides and go for a salad instead
• Consider ordering a “lite” or reduced sodium ham
• Opt for a smaller, individual portion ham if available
• Slice off visible fat before eating
• Drink plenty of water to stay hydrated
• Check your blood sugar 1-2 hours after eating to see your response

What About Leftovers?

The good news about leftovers is you can control exactly how much ham and glaze you eat. Here are some ideas for enjoying honey baked ham leftovers while managing carbs and blood sugar:

• Make a lettuce wrap with sliced ham, mustard, and low carb veggies
• Dice up ham for an omelet or egg scramble
• Mix diced ham into salads for added protein
• Throw ham slices into a brothy vegetable soup
• Use ham slices in a wrap or sandwich open-faced style
• Enjoy ham slices with sliced tomatoes and avocado
• Spread ham slices with a tablespoon of cream cheese and roll up

Get creative with leftovers! There are lots of tasty ways to healthfully incorporate honey baked ham.

Healthier Alternatives to Honey Baked Ham

If honey baked ham still doesn’t quite fit into your meal plan, consider these lower carb alternatives that still feel special for the holidays:

• Roasted turkey or chicken
• Baked salmon with herbs
• Standing rib roast
• Pork tenderloin
• Spiral cut ham without glaze
• Beef tenderloin
• Lamb chops
• Baked chicken wings

You can also “healthify” a ham at home by omitting the glaze, or using alternative sweeteners like stevia or erythritol. There are even some great recipes for making diabetic-friendly baked ham with sugar free ingredients. Get creative!

The Bottom Line

At the end of the day, the question of whether diabetics can eat honey baked ham comes down to moderation and balance. While honey baked ham is higher in sugar and carbs than an unglazed ham, it can likely be incorporated into your diet in reasonable portions. Be mindful of your serving size, accompany it with non-starchy vegetables and skip the sugary sides. Consider ordering a smaller ham or buying only a few slices so you aren’t tempted to overindulge. If honey baked ham still doesn’t suit your dietary needs, opt for a lower carb alternative. With some mindful planning and moderation, even those with diabetes can enjoy the classic flavors of honey baked ham during the holidays.