The holidays just wouldn’t be the same without a beautifully glazed honey baked ham as the centerpiece on the dining table. The sweet aroma and signature spiral sliced ham are nostalgic parts of many family gatherings. But is this popular holiday staple actually good for you? As a nutritionist, I’m often asked – is honey baked ham a healthy choice compared to other meats? In this article, I’ll take a closer look at the nutrition profile of honey baked ham and help you make the healthiest choice for your next feast.
An Overview of Honey Baked Ham
Chances are if you’ve attended a holiday potluck or catered event in the US you’ve tried honey baked ham. This beloved delicacy has been around since 1957 when Harry J. Hoenselaar first opened a HoneyBaked Ham store in Michigan. Today it’s a staple holiday dish for many families.
True to its name, honey baked ham gets its signature flavor from a sweet glaze made with honey and other ingredients like brown sugar and pineapple juice. The ham is spiral sliced to ensure even glaze distribution. While the exact recipe is kept secret, the glaze provides a lovely balance of sweetness and crunch.
Honey baked ham comes fully cooked so it’s ready to enjoy right out of the package. It’s a convenient option for holidays when you don’t want to spend all day in the kitchen. Due to its popularity, honey baked ham is now sold in grocery stores nationwide so you can easily find it year-round.
Nutrition Profile of Honey Baked Ham
Now let’s analyze the nutrition facts of honey baked ham. A 3-ounce serving of honey baked ham contains:
- 160 calories
- 9g fat
- 2g saturated fat
- 450mg sodium
- 1g carbohydrates
- 15g protein
As you can see, honey baked ham is high in protein, which is beneficial for building muscle mass and keeping you feeling full. However, it’s also very high in sodium, with almost a quarter of your daily recommended value in a single 3-ounce serving. The American Heart Association recommends limiting sodium to 1500mg per day at most.
Honey baked ham is also classified as a processed meat since it’s cured, smoked, and glazed before packaging. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning it’s directly linked to an increased cancer risk when consumed regularly.
So while honey baked ham does provide protein, the high sodium content and processing methods make it a food I recommend eating only in moderation.
Potential Health Risks of Processed Meats Like Honey Baked Ham
Here are some of the biggest health concerns associated with frequent consumption of processed meats like honey baked ham:
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Increased cancer risk: Studies show a direct correlation between regular processed meat intake and certain cancers like colorectal cancer. Cancer risk rises as high as 18% with every 50g serving per day.
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Higher sodium: Most processed meats are very high in sodium to aid in preservation. Too much sodium can contribute to high blood pressure, heart disease and fluid retention.
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Harmful chemicals: Meats cured with nitrites may contain carcinogenic nitrosamines when cooked at high temperatures. Smoking introduces polycyclic aromatic hydrocarbons.
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Obesity: Frequent processed meat consumption is linked to weight gain, obesity, and metabolic syndrome.
While enjoying the occasional honey baked ham is fine, regular intake more than 2-3 times per week may negatively impact health in the long run. Moderation is key.
Healthier Ways to Enjoy Honey Baked Ham
If honey baked ham is a non-negotiable part of your holiday traditions, here are some tips to enjoy it in a healthier way:
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Choose a smaller portion size like a quarter or half ham.
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Slice your meat extra thin to keep portions controlled.
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Opt for lower-sodium versions when possible.
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Avoid overcooking at high temperatures to reduce nitrosamine formation.
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Pair with lots of veggies and fruits to balance the meal.
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Load up your plate with other lean proteins like turkey, fish and beans.
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Skip high-sodium sides like mac and cheese and go for roasted veggies instead.
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Stay well hydrated to avoid fluid retention from excess sodium.
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Limit yourself to only a few holiday servings per year rather than regular intake.
Healthy Swaps for Honey Baked Ham
If you love the sweet, savory flavor but want to skip the processed ham, here are some healthier swaps to try:
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Maple glazed turkey – Brush turkey breast with maple syrup, brown sugar and mustard.
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Baked salmon with honey mustard – Mix Dijon, honey and spices to brush on salmon fillets.
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Roasted pork tenderloin – Rub a whole tenderloin with brown sugar and spices before roasting.
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Glazed ham steak – Choose a fresh, uncured ham steak and glaze with brown sugar and pineapple.
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Baked beans – Kidney or navy beans baked with honey, molasses and bacon bits.
With a bit of creativity, you can recreate that sweet, spiral-cut glazed meat flavor with less processed options. Focus on fresh ingredients and healthier cooking methods.
The Verdict: Enjoy Honey Baked Ham in Moderation
Honey baked ham holds a special place in many families’ holiday traditions. Its convenience, signature sweet glaze and nostalgic flavor make it a go-to celebrity dish for celebrations. However, the high sodium content and cured, smoked, processed preparation methods are concerning from a nutrition standpoint.
While honey baked ham can absolutely be enjoyed in moderation during the holidays, frequent intake is associated with increased risk of certain cancers and other health issues. Your best bet is to stick with a smaller portion, pair it with lots of veggies, and look for lower-sodium versions when possible. For a healthier everyday swap, baked turkey, salmon and pork make great alternatives.
So savor a few slices of honey baked ham this holiday season, but be mindful of limiting your processed meat intake overall. A small indulgence once in a while is A-OK, as long as you focus on more wholesome proteins the majority of the time.
Why is Honey Baked Ham Worth It?
How to prepare a honey baked ham?
To prepare a honey baked ham, you’ll need butter, honey, and a hint of brown sugar. Use honey and butter to coat the ham, and add a hint of brown sugar. The acid in the pineapple juice balances out the sweetness from the honey, while the saltiness in the ham provides another layer of flavor. From here, you can add in spices like ground cinnamon.
What is the best glaze for a baked ham?
For a baked ham, the best glazes contain either honey, brown sugar, or maple syrup. The saltiness from the ham and the sweetness from the glaze complement each other so well. In this recipe for a honey baked ham, you’ll use butter, honey, and a hint of brown sugar for the glaze.
Can a honey baked ham be served cold?
Honey Baked Ham can be served cold, but it can also be served warm. The ham may come with a glaze packet, which should be discarded. Use this brown sugar mixture instead. Take the internal temperature in the thickest part of the ham with an instant-read thermometer.
How do you make the honey glaze for a ham?
To make the honey glaze for a ham, add honey, brown sugar, vinegar, dijon and grainy mustards, garlic and onion powders, pepper, and cloves to a small sauce pan. Whisk together until combined and place over medium-low heat. Continue to stir occasionally until the sugars have melted and the mixture is smooth; remove from the heat.