Is Lean Cured Meat a Healthy Choice for the Ketogenic Diet?
Practical and tasty, lean cured meats are often associated with the ketogenic diet. But is it really a healthy choice? After a workout, with hunger mounting, the idea of opening a tub of bresaola or turkey breast seems incredibly tempting. Lean cured meats, at least on paper, seem to be the ideal protein snack, especially when pursuing the goal of losing weight with a ketogenic diet. However, this choice is not as healthy as it seems, and the underlying issues have nothing to do with carbohydrates.
A ketogenic diet is a diet characterized by a high percentage of proteins and fats, with low quantities of carbohydrates. This nutritional composition causes the body to enter a metabolic state called ketosis, in which the liver produces ketones as its main source of energy instead of glucose derived from carbohydrates. Ketosis is associated with increased fat oxidation and can lead to weight loss and other immediate benefits. However, it is important to follow this diet carefully, for short periods and under medical supervision, as it can pose, especially in the medium and long term, health risks.
The short answer is: all cured meats, whether pork or beef or even horse or sheep, are suitable for the ketogenic diet. Ham, salami, bresaola, carne salada, shredded meat – all are rich in proteins and fats; therefore, they lend themselves to the ketogenic diet. The problem is different and concerns everyone, not just those who follow a high-protein diet.
Although in purely theoretical terms cured meats can constitute a source of proteins and fats suitable for the ketogenic diet, it is important to consume them in moderation and choose options with fewer additives and saturated fats. First, many cured meats contain preservatives such as nitrites and nitrates, substances which, if consumed in large quantities, can have negative effects on well-being. The other issue is the abnormal quantity of salt present in cured meats; often just one portion of cold cuts is enough to drastically exceed the recommended daily amount of 5 grams. Excessive salt consumption can contribute to hypertension problems and other disorders. Additionally, red meats, especially processed and hyper-processed ones, are associated with an increased risk of developing cancers. And no, it is not true that farmer’s salami is healthier: it is the type of food and its processing that make it unhealthy, not its origin. Finally, some types of cold cuts are rich in saturated fats which can have negative implications on cardiovascular health if consumed in excess.
A ketogenic diet that does not take these recommendations into account risks causing LDL cholesterol levels to skyrocket, and this is why it is important to always maintain a balance in food selection. Indulging in a slice of ham every now and then, in healthy subjects and in a varied diet, can also be fine, but it must not become a daily ritual.
In conclusion, while lean cured meats may seem like a convenient and practical option for those following a ketogenic diet, it is important to be mindful of the potential health risks associated with excessive consumption of these products. It is always best to consume them in moderation and to choose options with fewer additives and saturated fats.
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