Ground Ham: A Low Glycemic Protein Option
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Ground ham is a versatile meat product that can be incorporated into various dishes. As a processed form of pork, it offers substantial protein while maintaining a relatively moderate glycemic impact. Let’s explore the nutritional profile and glycemic properties of ground ham.
Glycemic Information
Ground ham has a moderate Glycemic Index (GI) of 50, placing it right at the boundary between low and medium GI foods. However, its extremely low Glycemic Load (GL) of just 0.24 makes it a negligible contributor to blood sugar spikes. This minimal GL is due to the very small amount of carbohydrates present in ham.
Nutritional Breakdown (per 100g serving)
- Calories: 167
- Protein: 20.9g
- Fat: 8.43g
- Total Carbohydrates: 0.49g
- Fiber: 0g
- Sugar: 0g
- Net Carbs: 0.49g
Benefits for Blood Sugar Management
Ground ham can be an excellent option for those monitoring their blood glucose levels due to its:
- Negligible carbohydrate content (less than 0.5g per serving)
- Zero sugar content
- High protein content that promotes satiety
- Very low glycemic load that minimizes blood sugar impact
Considerations for Consumption
While ground ham offers benefits for glycemic control, it’s important to consider other nutritional factors:
- Relatively high sodium content (typical in processed meats)
- Moderate fat content, including saturated fats
- Presence of preservatives in many commercial products
Serving Suggestions
Ground ham can be incorporated into low-glycemic meals by:
- Adding to egg dishes like omelets or frittatas
- Mixing into salads for added protein
- Combining with low-GI vegetables for complete meals
- Using as a topping for cauliflower pizza
Conclusion
Ground ham represents an excellent protein source with minimal impact on blood glucose levels. With its impressive protein content and almost negligible carbohydrate profile, it can be a valuable addition to diets focused on glycemic control, including low-carb, ketogenic, and diabetic meal plans. As with all processed meats, moderation is key due to sodium and preservative concerns.