If you have diabetes and are eyeing deviled ham, it really depends on your overall diet and how closely you watch your blood sugar.
Deviled ham is low in carbohydrates, so it usually won’t cause much of a spike in blood sugar. That makes it a possible option for many folks with diabetes.
However, deviled ham brings other things to the table—fat, protein, sodium, and sometimes added sugar. You’ll want to know what’s in it and how it fits into your meal plan.
It’s fine to enjoy deviled ham once in a while, but you do need to pay attention to portion sizes and check the label for sneaky ingredients.
Key Takeaways
- Deviled ham is low in carbs, which helps with blood sugar control.
- Watch for sodium and extra ingredients in deviled ham.
- Portion size and meal planning matter for fitting deviled ham into your diet.
Nutritional Profile of Deviled Ham
Deviled ham is a meat spread—mostly ground cooked ham, plus a few extras. It’s high in fat and protein, and pretty light on carbs.
You’ll often find flavorings and preservatives in there, which can tweak the nutrition a bit.
Main Ingredients and Their Impact
Usually, deviled ham starts with pork. Sometimes there’s beef or chicken, and liver might get tossed in for a richer taste.
Garlic and lemon juice show up a lot, and every now and then, you’ll see sherry or sweet pickle relish for a tangy kick.
Since it’s meat-based, you’re looking at lots of protein and fat, but not much in the way of carbs. That’s good news for blood sugar, though the saturated fat is worth noting if you’re also watching your heart health.
Carbohydrate Content Relevant to Diabetes
A typical serving—about 0.25 cup—has around 1 gram of carbohydrates. There’s no added sugar and no fiber, so what carbs there are come from the meat and flavorings.
With such a low carb count, deviled ham doesn’t really budge your blood sugar. Of course, portion control is still a thing, especially for calories.
| Nutrient | Per 0.25 Cup Serving |
|---|---|
| Calories | 180 |
| Total Fat | 15g |
| Saturated Fat | 5g |
| Protein | 8g |
| Total Carbs | 1g |
| Sugars | 0g |
Common Additives and Preservatives
You’ll usually see salt, preservatives, and sometimes sweet pickle relish or sherry on the label. Sodium levels can be pretty high—close to 500 mg per serving.
These extras don’t mess with blood sugar, but they can push up your blood pressure. If you’re tracking salt, definitely read the label.
Preservatives keep deviled ham shelf-stable, but don’t really affect diabetes. If you’re after something more natural, look for brands with fewer additives.
Risks and Benefits of Deviled Ham for Diabetics
Deviled ham can be a handy protein that doesn’t spike blood sugar. Still, the high sodium and fat are worth thinking about.
Comparing it to other proteins—like chicken, tuna, or salmon—can help you figure out what works best for your health.
Effect on Blood Sugar Control
Because deviled ham is so low in carbs, it won’t send your blood sugar soaring. That’s a relief compared to spreads with more sugar.
But what you eat alongside it matters. If you pair deviled ham with bread or crackers, that’s where the carbs sneak in.
Portion size is important, too. Overdoing any processed meat can affect your insulin response, even if it’s low in carbs.
Keep an eye out for added sugars in some brands, though most deviled ham is pretty low in that department.
Sodium and Fat Content Considerations
Deviled ham is salty—some servings have about 30% of your daily sodium in just a few bites. That’s a concern if you’re already at risk for high blood pressure.
There’s also saturated fat to consider, which can nudge up cholesterol. For folks with diabetes, that means a higher risk for heart disease.
Lean proteins like grilled chicken or fish are usually easier on the heart than processed meats like deviled ham.
Nutritional Comparison to Other Proteins
Stack deviled ham up against chicken, salmon, or tuna and you’ll see some differences. Salmon and tuna bring healthy omega-3 fats, which are great for your heart.
Chicken’s a solid pick if you want low fat and low sodium—just skip the fried stuff.
Deviled ham, on the other hand, is processed and usually has more preservatives. Some research suggests eating processed meats daily could bump up your risk of type 2 diabetes by about 15%.
Fresh or minimally processed proteins make it easier to manage both blood sugar and heart health.
Smart Eating Strategies and Alternatives
Managing blood sugar isn’t just about what you eat, but how much and what you pair it with. If you love deviled ham, there are ways to make it work.
Moderation and Portion Recommendations
Deviled ham’s low in carbs—about 1 gram per small can—so the main thing to watch is sodium and calories.
Stick to small servings, like 2 ounces or a single small can. That keeps the salt and calories in check.
Eating deviled ham every day or in big portions isn’t the best move for your heart. Think of it as an occasional treat, not a staple.
Measure out your servings, especially if you’re adding it to something with more carbs, so you keep things balanced.
Healthier Substitutes and Complementary Foods
If you’re after more fiber and vitamins, give avocado or spinach a try. Avocados add healthy fats and fiber, both good for blood sugar.
For a veggie lunch, try spinach or cucumber sandwiches with a handful of almonds—nutrients without a carb overload.
You can swap in deviled eggs or tuna salad made with low-fat mayo for less processed protein.
These choices bring a better nutritional balance and fewer preservatives. Plus, they’ll help keep you full and support your heart.
Pairing Deviled Ham With Diabetic-Friendly Sides
Pair deviled ham with low-carb sides like sugar-free coleslaw or a spinach and almond salad.
Potato salad or sweet potato salad can work if you keep the sugar low and use healthier dressings.
Pasta salad with lots of veggies (and not too much pasta) gives you fiber and vitamins without piling on the carbs.
Go for sides that are mostly veggies or nuts. That way, your meal’s glycemic impact stays low, and things stay interesting.
Additional Considerations and Resources
There’s a lot of variety in deviled ham, so knowing what to look for helps. You might want to check out diabetes-friendly cookbooks or recipes for more meal ideas.
Store-Bought Versus Homemade Deviled Ham
Store-bought deviled ham often has preservatives, extra sugar, and lots of salt. These can affect both blood pressure and blood sugar.
Always check the nutrition label for sodium and carbs before tossing it in your cart.
Homemade deviled ham lets you control the salt and skip the sugar. Use fresh ham, mustard, and spices—no need for the extra fats.
This approach is usually better for managing diabetes, and you can tweak the flavor however you like.
If you’re looking for inspiration, take a peek at diabetic cookbooks by folks like Dana Carpender. You might find some new favorites.
Foods to Avoid and Nutritional Pitfalls
Try to steer clear of luncheon meats like sausage, frankfurters, and country ham—they’re usually packed with salt and saturated fat.
These can up your risk of heart disease, which is already a concern with diabetes.
Watch out for deviled ham spreads mixed with sugary or fatty add-ins like peanut butter or whipped cream. And maybe skip the cake or cookies on the side—those will spike your blood sugar fast.
Instead, reach for low-carb, high-protein options to go with your deviled ham. Fresh veggies or plain popcorn (no extra butter) keep things steady.
Incorporating Deviled Ham Into a Balanced Diabetic Diet
Deviled ham can work as a protein source—just stick to small portions. Since it’s low in carbs, it probably won’t send your blood sugar on a roller coaster, but watch out for all that sodium and fat.
Pairing deviled ham with fiber-rich foods, like leafy greens or maybe some whole-grain crackers, is a smart move. That mix can help with digestion and might keep your blood sugar steadier.
If you’re up for it, try tossing deviled ham into diabetic-friendly recipes, like salads or wraps. Diabetic cookbooks or recipe blogs can be surprisingly helpful for finding new ways to enjoy it.