Pregnancy comes with a lot of dos and don’ts when it comes to food. Ham hock is a type of cured and smoked pork that is a staple in many cuisines. But is it safe to eat ham hock when you’re expecting? Let’s find out.
What is Ham Hock?
Ham hock also known as pork knuckle refers to the joint between the tibia/fibula and the metatarsals of the pig’s rear leg. It is the lower portion of pork legs.
Ham hocks are sold fresh, cured, smoked, or cooked. Cured ham hocks are brined or packed in salt for days to draw out moisture This helps preserve the meat and impart flavor. Smoked ham hocks are cured first and then smoked to add flavor.
Ham hocks have a smoky, salty, and slightly sweet flavor. They are often used to flavor dishes like split pea soup, beans, collard greens, and potato salad. The meat shreds off the bones when cooked slowly, adding texture.
Can Pregnant Women Eat Ham Hock?
The safety of eating ham hock during pregnancy depends on how it is prepared and cooked. Here are some general guidelines:
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Avoid raw or undercooked ham hock – Raw or rare pork poses a risk of toxoplasmosis, trichinosis, salmonella, and listeria. These bacteria can be harmful during pregnancy.
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Avoid cold smoked ham hock – Cold smoking does not cook the meat. Hot smoking above 140°F is safer.
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Avoid cured ham hock unless boiled – Salt-curing draws out moisture but does not necessarily kill pathogens. Boiling cured ham hock makes it safer.
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Cook ham hock thoroughly to 165°F – Cooked ham hock that reaches an internal temperature of 165°F is safe to eat. This kills any potential bacteria.
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Avoid ham hock spreads – Spreads may contain uncooked meat. Play it safe and avoid spreads like rillettes.
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Choose canned ham hock – Commercially canned ham hock is shelf-stable and safe for pregnancy as the canning process kills bacteria.
Is There a Risk of Listeria in Ham Hocks?
Listeria monocytogenes is a bacteria that can contaminate processed meats like ham hocks. Listeria can cause an infection called listeriosis which can be harmful during pregnancy.
According to the CDC, processed meats including ham hocks are considered high-risk for listeriosis. However, ham hocks are only risky if they are eaten raw or undercooked.
Thorough cooking to an internal temperature of 165°F kills any listeria present. So while listeria is a potential risk with ham hocks, it can be easily avoided by proper cooking.
Refrigerated ready-to-eat ham hock sold at deli counters may also carry a slightly higher risk of listeria. This is due to potential cross-contamination at the deli. For maximum safety, cook deli ham hocks instead of eating them cold.
Is It Safe to Eat Cured Ham Hock During Pregnancy?
Traditional cured ham hocks are packed in salt or brined for days to draw out moisture. This curing process adds flavor and preserves the meat without refrigeration. However, curing alone does not necessarily kill pathogens like listeria, salmonella, and toxoplasma.
According to USDA guidelines, dry cured pork products should be cooked to an internal temperature of 145°F. For safety during pregnancy, it is best to boil or cook cured ham hocks to 165°F until steaming hot. This level of heat kills potential toxoplasma and listeria bacteria.
Is Smoked Ham Hock Safe in Pregnancy?
Smoked ham hocks can be either cold smoked or hot smoked. Cold smoked ham hocks do not reach cooking temperatures, so they would be considered unsafe unless boiled or cooked thoroughly until 165°F.
Hot smoked ham hocks are first cured, then smoked at temperatures between 140-180°F. This level of heat eliminates toxoplasma and listeria bacteria.
According to FSIS guidelines, ready-to-eat smoked pork products should reach 145°F internally. For an extra margin of safety in pregnancy, aim for 165°F.
Hot smoked ham hocks that are fully cooked to 165°F are safe to eat during pregnancy. You may also see them labeled as “fully cooked” on packaging. Avoid any smoked ham hock that seems undercooked. Reheating deli smoked ham hocks until steaming is also a good precaution.
Is It Safe to Have Ham Hock Stock When Pregnant?
Homemade or store-bought ham hock stock is perfectly safe to consume during pregnancy as long as basic food safety guidelines are followed.
To make safe ham hock stock at home:
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Start with fully cooked ham hocks or raw ham hocks that will be boiled/simmered for hours until tender.
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Bring stock to a rolling boil and boil for at least 1 minute before reducing heat.
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Refrigerate stock within 2 hours and use within 3-4 days.
When choosing pre-made ham hock stock:
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Opt for pasteurized, shelf-stable stock not sold in the refrigerated section.
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Avoid unpasteurized stock which could contain bacteria.
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Refrigerate opened stock and use within manufacturer’s use-by date.
As long as you start with fully cooked ham hocks or boil raw hocks thoroughly, the resulting stock will be safe to enjoy during pregnancy.
Health Benefits of Ham Hock in Pregnancy
Alongside being a tasty addition to many dishes, ham hocks offer some potential health benefits during pregnancy:
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Iron – Ham hocks provide heme iron which is more easily absorbed than non-heme iron from plant foods. Iron supports healthy blood and fetal development.
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Protein – The meat from ham hocks offers high-quality protein with all the essential amino acids for your baby’s growth.
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Collagen – Ham hocks are loaded with collagen from cartilage, skin, bones, and connective tissue. Collagen supports skin, joint, and postpartum healing.
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Vitamin B12 – Ham hocks provide vitamin B12 which is important for red blood cell formation and neural tube development early in pregnancy.
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FOLATE – Cured ham hocks supply added folate, a crucial nutrient in the first trimester for preventing neural tube defects.
So ham hocks can be a nutritious choice during pregnancy when prepared properly. They offer protein, minerals like iron and zinc, B vitamins, collagen, and some folate too.
Health Risks of Eating Ham Hocks When Pregnant
Alongside the foodborne illness risks if undercooked, there are some other potential health concerns with frequently eating ham hocks in pregnancy:
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Increased blood pressure – Ham hocks are very high in sodium from brining and curing. Too much sodium may exacerbate pregnancy-related blood pressure issues.
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Gestational diabetes risk – A daily serving of processed meat like ham hock increases GDM risk by nearly 50% according to a 2020 study.
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Cancer risk – Frequent processed meat consumption is associated with increased risk of colorectal cancer according to the WHO.
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Neural tube defects – Nitrates used in some cured meats may cause nitrosamine formation. Very high nitrosamine intake may increase the risk of neural tube defects.
To minimize the risks, avoid eating ham hocks daily and opt for no more than 2-3 times per week. Limit portion sizes to 2-3 ounces. Choose low sodium varieties whenever possible.
Healthy Ways to Eat Ham Hock in Pregnancy
Focus on well-rounded nutrition by preparing ham hocks in healthy ways and pairing them with nutritious ingredients:
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Add ham hocks to vegetable soup or bean stew for extra protein.
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Bake ham hocks and glaze with honey, maple syrup, or orange juice instead of sugar.
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Wrap ham hock meat, kale, and cheese in a baked sweet potato.
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Stir a little shredded ham hock into brown rice with diced vegetables.
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Simmer ham hocks in low sodium chicken or vegetable broth instead of salt pork.
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Grill or roast ham hocks with pineapple salsa, peach chutney, or cranberry sauce for flavor.
Enjoy ham hocks in moderation along with plenty of fruits, vegetables, whole grains, nuts, seeds, and plant-based proteins. Avoid daily intake and limit portion sizes.
The Verdict on Eating Ham Hocks in Pregnancy
Ham hocks can be safely enjoyed in pregnancy as long as they are thoroughly cooked to 165°F. Raw, undercooked, and unpasteurized ham hocks should be avoided.
Opt for low sodium and nitrate-free varieties when possible. Eat ham hocks just 2-3 times per week in moderate 3 ounce portions. Avoid daily intake to minimize the risks.
Pair ham hocks with nutrient-dense vegetables, fruits, and fiber-rich grains or beans. Follow basic food safety practices when handling, cooking, and storing ham hocks.
With proper handling and preparation, ham hocks can be a tasty source of protein, iron, and B vitamins during pregnancy. Just be sure to limit frequency of consumption and cook them thoroughly.
Are deli meats safe during pregnancy? Dietitian explains
Can you eat ham during pregnancy?
Here’s the bottom line on ham (and other deli meats) during pregnancy: Nearly all types of food can carry listeria, not just deli meats. According to the CDC, pregnant women are ten times more likely to get sick from listeria. However, listeriosis, while very serious, is still extremely rare.
Are pregnant women allowed to eat shrimps?
Properly cooked shrimp is considered a safe choice for women because it is low in mercury, a which can be detrimental to baby’s health. Consuming moderate amounts of seafood provides a source of the omega-3 fatty acids that a baby needs. The US Food and Drug Administration (FDA), Environmental Protection Agency (EPA) recommend that pregnant women eat at least 8 ounces, and up to 12 ounces, of a variety of low mercury seafood per week. The US Food and Drug Administration(FDA) advises that pregnant women are at higher risk of foodborne illness and its consequences and should avoid raw seafood. For a healthy guide to choosing the right fish, the Environmental Defense Fund provides both a handy guide on toxin load in various fish species and recommended serving limits per month for men, women, and children.
Are cold ham slices safe during pregnancy?
Cold ham slices that you get pre-packaged or from the deli counter are more likely to host bad bacteria. They also contain nitrites/nitrates, preservatives that are likely not the best to have too much of during pregnancy, if at all.
Can pregnant women eat honey baked ham?
Honey-baked ham is commonly served during the holidays, but is it safe for pregnant women to eat? In most cases, baked ham, including honey-baked ham, is safe for pregnant women to eat, as long as they are baked first and served within 2 hours. Food safety guidelines recommend heating the ham until it’s steaming hot before eating it again.
