Is Ham Bad for People With Diabetes?
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Can People With Diabetes Eat Ham?

Can People With Diabetes Eat Ham?
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Updated on July 31, 2025
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If you have diabetes, you may be curious about whether you can eat ham. Ham is naturally very low in carbohydrates, which means it won’t raise your blood sugar. But that doesn’t mean it’s a recommended part of a diabetes-friendly diet, because ham may have more salt and saturated fat than your doctor wants you to eat.

Ham and Diabetes

Ham, a cured pork product, is naturally low in carbs, the nutrient that has the largest effect on blood sugar levels.

Carbohydrates break down into glucose, a simple sugar, which increases your blood sugar much more than protein and fat. If you have diabetes, you may need to limit your carb intake or eat consistent levels of carbohydrates throughout the day to keep your blood sugar levels in a safe range.

A 4-ounce portion of center slice cured ham contains:

  • Calories 229
  • Fat 15g
  • Saturated fat 5g
  • Protein 23g
  • Carbohydrates < 1g
  • Sodium 1,570mg
Note that the nutritional value of ham will vary from one product to another. And there's at least one type of ham that slips over into a higher-carb category: honey- or brown-sugar-glazed ham.

 This ham is glazed with a sweet and syrupy sauce that is most definitely not diabetes-friendly.

Fat and Sodium Content

According to Blake Metcalf, a doctor of clinical nutrition and an assistant professor of public health at the Arkansas Colleges of Health Education in Fort Smith, "Ham will likely have varying amounts of saturated fat and sodium, which could be problematic if eaten in excess."

People with diabetes are at increased risk of heart disease, and pork products that contain plenty of fat and sodium — such as ham, bacon, and sausage — may not help heart health.

The American Heart Association (AHA) recommends limiting saturated fat to 6 percent of daily calories. For most people, that’s about 13 grams of saturated fat per day, which means that a single ham sandwich could be nearly half your recommended daily limit. Saturated fat plays a role in driving up cholesterol levels, which can lead to heart disease.

The amount of salt (sodium) in processed pork products, from ham to bacon and sausages, can also be a problem. When you eat too much salt, it pulls extra fluid into the bloodstream, which leads directly to a higher blood pressure and more work for the heart. Many long-term trials have found that a salty diet is associated with cardiovascular health problems such as stroke and heart attack.

The American Diabetes Association recommends that people with diabetes keep their daily sodium intake to under 2,300 milligrams, and the AHA has an even more aggressive limit: only 1,500 milligrams per day.

 Be aware that a modest portion of ham could have most or all of the salt that you should eat in a single day!

That doesn’t mean that ham is necessarily off the menu. Your doctor may not think that you need to limit your sodium intake so strictly, and Dr. Metcalf says, "If a person can keep their saturated fats and sodium under control and they like ham, then they should continue eating it." Think of it as a balancing act, and decide what else you might have to give up to enjoy that ham.

Processed Meats and Cancer

Another downside of ham and other processed red meats is that they may increase your risk of stomach and colorectal cancer.

The curing process that lends cured meats like ham their flavor actually forms cancer-causing substances. When ham is brined with nitrates and smoked, it results in the production of chemicals that can damage the colon and rectum. The more you eat, the higher your risk.

Healthier Alternatives to Ham

Looking to slash your sodium or saturated fat intake? For deli meats, consider roasted turkey or chicken breast, which naturally have less fat than ham, particularly low-sodium varieties.

You can also still enjoy pork products. Cuts like pork chops, pork tenderloin, and pork steaks are tasty and easy to prepare, and you can cut away all visible white fat before cooking.

Just be aware that so-called “uncured” ham and bacon may still contain just as much fat, salt, and nitrates as conventional cured meat products.

The Takeaway

  • Ham is naturally low in carbohydrates, making it less likely to spike blood sugar levels in people with diabetes.
  • Though it won’t raise your blood sugar much, ham generally contains high levels of sodium and saturated fat, which can pose heart health risks, and experts recommend limiting how much you eat.
  • Consider healthier alternatives such as roasted turkey or chicken breast for less fat, or opt for lean pork cuts like the tenderloin, trimming visible fat and salting only lightly, to still enjoy pork at home.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Manage Blood Sugar. Centers for Disease Control and Prevention. May 15, 2024.
  2. Pork, Cured, Ham, Center Slice, Separable Lean and Fat, Unheated. U.S. Department of Agriculture. April 1, 2019.
  3. Maple Glazed Honey Coat Ham. U.S. Department of Agriculture. September 14, 2023.
  4. Diabetes, Heart Disease, and Stroke. National Institute of Diabetes and Digestive and Kidney Diseases. April 2021.
  5. Saturated Fat. American Heart Association. August 23, 2024.
  6. Watching Salt When You Have Diabetes. University of Rochester Medical Center.
  7. Processed Meat (Sausages, Ham, Bacon, Hot Dogs, Salami). American Institute for Cancer Research. March 31, 2021.
  8. Van Thomme G. Processed Meat and Cancer: What You Need to Know. The University of Texas MD Anderson Cancer Center. August 1, 2025.
  9. Is Deli Meat Bad for You? How to Choose a Healthier Lunch Meat. Cleveland Clinic. September 11, 2023.
  10. Corliss J. Nitrates in Food and Medicine: What’s the Story? Harvard Health. February 1, 2022.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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SaVanna Shoemaker, MS, RDN, LD

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SaVanna is a registered dietitian and health writer.

As a registered dietitan, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Forbes Vetted, Sports Illustrated Showcase, Mashable, and Carb Manager, and her work has also appeared in Greatist, mindbodygreen, and Bicycling Magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, baking, gardening, and weightlifting.

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