is honey baked ham keto approved

Is Honey Baked Ham Keto Approved? A Detailed Look at Carbs, Alternatives and More

With the rising popularity of low-carb, high-fat diets like the ketogenic diet many people find themselves searching for keto-friendly alternatives to favorite holiday dishes like honey baked ham. Known for its signature sweet and sticky glaze honey baked ham seems like an obvious no-go for those sticking to a strict keto meal plan. But is it possible to enjoy this classic in moderation on keto? Let’s take a detailed look at the carb count, whether it can fit into keto macros, and some healthier alternatives.

What is Honey Baked Ham?

Honey baked ham refers to ham that has been cured, smoked, and coated with a sweet glaze before baking. The glaze is typically made from honey, brown sugar, spices, and sometimes other ingredients like maple syrup or pineapple juice. This mixture caramelizes and coagulates on the ham as it bakes, forming a sweet, sticky, and flavorful crust. Honey baked ham is a popular choice for Easter, Christmas, and Thanksgiving celebrations. The sweetness and savoriness make it a crowd-pleasing dish.

Carbohydrate Content of Honey Baked Ham

The carbohydrate content of honey baked ham can vary greatly depending on the specific recipe, brand, portion size, and ingredients used in the glaze. However, most nutrition databases list a 3-ounce serving of honey baked ham as containing around 15-21 grams of carbohydrates. This is quite high, considering that strict keto diets limit carbs to just 20-50 grams per day.

The carbohydrates in honey baked ham come predominantly from three sources:

• The honey and/or brown sugar used to make the glaze
• Natural sugars present in the ham itself
• Thickeners like cornstarch sometimes added to commercial glaze recipes

Since the glaze makes up a relatively small portion of the overall ham, you may be able to fit a few ounces into your daily carb limit. But it’s easy to overdo it, so portion control is key.

Can Honey Baked Ham Fit Into Keto Macros?

Technically, yes – you can work honey baked ham into a keto diet in very small amounts. A 1-ounce serving likely provides 3-5 grams of carbs, so a few thin slices could potentially fit into a daily 20-50 gram carb allowance.

However, most keto experts recommend avoiding honey baked ham if you are just starting out or following keto strictly for therapeutic reasons like managing epilepsy. Even small amounts of sugar can trigger cravings and an insulin response in carb-sensitive individuals.

Those who are fat-adapted and can tolerate up to 50 grams of carbs per day have a bit more leeway. But it’s still best to consume honey baked ham infrequently and in moderation. Always pair it with low-carb sides like green vegetables to avoid carbs stacking up.

Keto-Friendly Alternatives to Honey Baked Ham

If honey baked ham is off the table, don’t worry – you have plenty of flavorful and festive keto-approved options for your next holiday meal:

• Un-glazed baked ham topped with a compound butter or pan drippings
• Pork shoulder or pork loin roast rubbed with spices and zero-carb sweetener
• Roasted turkey breast with herb compound butter
• Beef tenderloin roast crusted in Parmesan and herbs
• Rack of lamb crusted in mustard and Parmesan
• Salmon fillet baked with lemon, herbs, and butter

Get creative with rubs, herb crusts, pan sauces, and compound butters to mimic the flavor of honey baked ham without the added carbs. Low-carb veggies like Brussels sprouts and green beans make flavorful accompaniments.

How to Make Keto Honey Baked Ham at Home

If you don’t want to give up honey baked ham entirely, you can create a keto-friendly version at home with a few simple swaps:

• Use sugar-free sweeteners like erythritol, monk fruit, and stevia instead of honey and brown sugar in the glaze.
• Skip the cornstarch or other thickeners – the glaze will thicken on its own as it bakes.
• Opt for a paleo-friendly ham free of dextrose or other sugars.
• Bake or pan-fry the ham plain to allow the natural flavors to shine through before glazing.
• Use thick, sugar-free preserves like chia seed jam as a fruity glaze alternative.
• Glaze sparingly and slice portions thinner than you usually would.

With smart adjustments to traditional honey baked ham, you can definitely indulge on occasion while staying keto. Just be mindful of portions and your net carbs for the day.

The Takeaway on Honey Baked Ham and Keto Diets

While not exactly keto-friendly, honey baked ham can potentially be incorporated into a low-carb lifestyle in strict moderation. Small, infrequent portions may fit into daily carb limits of 20-50 grams – but only if carbs are kept very low for the rest of the day. It’s best to view honey baked ham as an occasional treat.

Luckily, there are now plenty of great alternatives to satisfy your cravings for a savory, festive ham on keto. A little creativity with seasonings and glazes can take a classic baked ham or roast in a delicious low-carb direction. Homemade keto honey baked ham is also an option with the right recipe adjustments.

At the end of the day, deciding whether honey baked ham can be part of your keto journey is a personal choice that depends on your health goals and carb tolerance. Tracking your macros and being mindful of portions is key to indulging wisely and sticking to your keto targets. With the right balance, you can definitely enjoy some holiday ham even while going keto.