Is SPAM Good for Keto?

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SPAM is a type of preserved meat made of pork and ham, salt, water, starch, sugar, and the preservative sodium nitrite.

Despite its recent popularity that’s been inflating the prices of SPAM, it’s typically viewed as a cheaper meat, at least with its regular market value prices.

But is SPAM a good protein to have if you’re trying to lose weight, for example on keto? And how does it compare to other meats? Let’s take a look at SPAM to see if it’s good for weight loss.

What is SPAM made of?

SPAM is a popular brand of preserved meat that is made from a combination of pork shoulder meat, ham, salt, water, sugar, and sodium nitrite. The exact recipe and process used by the manufacturer, Hormel Foods Corporation, is proprietary information, however the general process of making SPAM is as follows:

1. Meat Selection: The primary meat used in SPAM is pork shoulder, which is known for its marbling and flavor. Other pork cuts, such as ham, may also be included.
2. Grinding: The selected cuts of meat are finely ground to achieve a uniform texture.
3. Additives: Salt, water, sugar, and sodium nitrite are added to the meat mixture. Sodium nitrite serves as a preservative and helps maintain the color of the meat.
4. Mixing: The ground meat and additives are thoroughly mixed to ensure an even distribution of ingredients.
5. Casing: The mixture is then stuffed into casings, typically made of metal or plastic.
6. Cooking: The casings filled with the meat mixture are sealed and cooked using various methods, such as baking, steaming, or smoking. The specific cooking process and temperature can vary based on the manufacturer’s recipe.
7. Cooling and Packaging: After cooking, the meat is cooled, and the casings are removed. The cooled meat is then portioned and packaged, often in a can or tin, with a layer of gelatin or other preservatives to maintain freshness.

SPAM is a type of processed meat. Processed meats have been preserved by curing, salting, smoking, drying or canning. It falls into the category of meats like bacon, ham, and sausages.

These meats often have salt, chemical flavorings, and other preservatives like sodium nitrite added to it. Sometimes companies will add something called “cultured celery extract” to make it sound more natural, but it’s basically the preservative sodium nitrite under a different label.

History

SPAM, the canned meat product, was invented by the Hormel Foods Corporation in the 1930s. The company aimed to create an affordable, convenient, and long-lasting meat product, and assembled a team of food scientists and researchers to achieve this goal. In 1937, Hormel introduced SPAM to the market, deriving its name from a combination of “spiced ham,” which reflected its key ingredients.

During World War II, SPAM gained immense popularity among Allied soldiers due to its portability, long shelf life, and versatility. It provided a convenient source of protein on the front lines. Hormel produced large quantities of SPAM to meet military demands.

After the war, SPAM continued to be a favorite among consumers. Its affordability and convenience made it a household staple, and its versatility allowed for various culinary preparations.

As SPAM expanded globally, it became particularly popular in regions like the Pacific Islands, South Korea, the Philippines, and Hawaii, where it even acquired cultural significance and became part of local cuisines. Despite changing food trends, SPAM has endured and maintained its popularity over the years. Hormel Foods has introduced new flavors and varieties to cater to evolving consumer preferences.

SPAM vs other meats

SPAM vs processed meats

So how does SPAM compare to other processed meats? Well not too great.

Corned beef and bologna has less fat and sodium than SPAM, as well as less calories per weight. They also have a higher amount of protein than SPAM.

Ham is even better, with even less fat and more protein. Sodium content is comparable but still lower than SPAM.

However, bacon is a little different. With such a high fat and protein content, it has significantly more calories than SPAM, as well as significantly more sodium than SPAM.

So if you really wanted to compare these processed meats for weight loss, ham would be one of your better options for processed meats, and SPAM and bacon would be some of your worst.

SPAM vs fresh ground meats

Switching to unprocessed meats will do away with all the added salt and preservatives. So let’s compare SPAM to some freshly ground meats.

Ground pork has a pretty comparable nutritional profile to SPAM, owing to the fact that SPAM is made of pork.

Ground beef has less calories and fat, with slightly more protein. Ground turkey has even less calories and fat, with even more protein.

The overall biggest difference between SPAM and the freshly ground meats, is that there is way less sodium and more protein in the fresh meats. If you wanted to compare the unprocessed meats by themselves, ground turkey would be your best option for weight loss, followed by beef and pork.

Is SPAM good for keto?

That being said, SPAM is a viable option for you if you’re doing keto, or on a dietary plan that encourages animal protein.

However, if you’re following a diet that requires low sodium like the DASH diet, or if you have blood pressure issues, you may have to forgo SPAM.

Regardless, you might still want to stay away from all processed meats in general. Research tells us that eating processed meat can increase your risk of cardiovascular disease, diabetes, and cancers.

How much processed meat is too much? Well research suggests that 150g per week is enough to increase your risk of cardiovascular disease by 46 percent and your risk of death by 51 percent. So weekly, that’s:

• less than half a can of SPAM
• about 5 slices of ham
• 10 slices of bacon
• 2 thick sausages

So just because SPAM is a viable option for keto, doesn’t mean it’s always a good idea to have.

Learn more about

• Nitrites in food: an overview
• What To Eat To Lose Belly Fat – Protein and Fat
• Other foods for weight loss

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