Spam, a canned meat product, often used as a low-cost ham substitute, which has been controversial within the health community for decades. While many consider it a breakfast staple and believe it can be part of a healthy diet, and it is very popular in some “thin” parts of the world, others believe it is extremely unhealthy. So who is right? Read on to find out all of the evidence and the pros and cons of eating Spam as a health food.

PROS

Spam contains protein. A can of Spam contains 7 grams of protein per 2-ounce serving, and contains 6 servings, for a total of 42 grams of protein per can. While this is not as high as chicken or beef for the same amount, it is considerably higher than grains or most desserts.

As any bodybuilder or fitness enthusiast will tell you, protein is important for building and maintaining muscles, which are key to maintaining a healthy resting metabolism (and important factor in daily calorie-burning and weight management). Since muscles are made of protein, and activity creates micro-tears in muscles, dietary proteins are necessary for repair and growth, filling in the “gaps” created in muscles during exercise. Protein is also useful for satiation. Studies show that those who eat more protein are hungry less often, meaning protein-containing food may be helpful for weight management. (More later on using Spam as part of a weight management plan.)

Spam is also very low in carbohydrates. A single serving of spam contains only 1 gram of carbohydrates. Low carbohydrate intake is associated with less belly fat. It also allows the body to enter “ketosis,” a state in which the body burns its own fat for energy, resulting in rapid fat loss for some people.

Spam also contains a small amount of Iron, a nutrient that is necessary for the body to produce new healthy blood cells. Iron is especially important for women of childbearing age, as menstruation causes a loss of blood that must be replaced in the body, and proper Iron concentrations are essential for this process to occur.

Some also argue that Spam is a staple in some of the longest-lived countries, and countries with low rates of obesity. For example, it is popular in Japanese and Korean cuisine. Japan in particular has a much longer average lifespan than the U.S., and both countries are known for their slim waistlines. (However, others point out that Spam only became popular over the past several decades, as it was introduced to Korea by the American military during the Korean war, so we do not have much information on long-term benefits or drawbacks of eating Spam as a result.)

In addition, Spam has a very strong flavor, so a little goes a long way. That means theoretically, you would need less of it than chicken or beef to flavor a meat-containing meal, so you may have an easier time keeping calories down using Spam as a flavoring versus other meats by using less. This of course is up to the person preparing the meal, to maintain proper portion control. Using too much will make this particular benefit null and void.

Spam also has a very long shelf life, meaning you don’t have to worry about it spoiling as quickly as other forms of meat. So as long as the can is not punctured or damaged, and you eat it before the expiration date, it is unlikely that it would cause food poisoning or other spoilage-related problems. It is also very easy and fast to cook, reinforcing these benefits, and making it a fast and convenient meal.

CONS

Spam is a highly processed meat product. Processed meats such as spam, hot dogs, and deli meats have been associated with increased risks of many health problems in studies. In this way, Spam is likely not as healthy as fresher meats bought from your local grocer’s meat section.

Spam is also extremely high in sodium (salt). One single serving of Spam gives you 33% of your daily recommendation of sodium. Most doctors recommend that excessive sodium intake be avoided by those with high blood pressure, a very common condition in the United States, especially among obese and/or older Americans. Excess sodium can also cause water retention and bloating, which may temporarily increase one’s reading on the scale.

Spam is also very high in saturated fat and cholesterol. For decades, these nutrients have been linked with elevated cholesterol levels, a known risk factor for heart disease, and very common problem within the United States.

Worth noting, Spam is quite high in calories. If you are watching your weight, it is important not to consume more calories than you burn in a day. Eating more high-calorie foods like Spam will make this more difficult. If you are eating high-calorie foods like Spam during a weight loss program, it is even more important to track the other calories you are eating in a day, to ensure your Spam-containing meal did not push you over your calorie limit. Eating leaner protein sources and increasing vegetable intake is a more commonly-accepted diet for weight control than any diet containing Spam.

This may explain why, while some Spam-eating parts of the world are very thin, others are more obese than average, like Hawaii.

Finally, Spam is a canned product. Some cans contain BPAs or related compounds, which have been associated with attention and behavior problems in children, and potential reproductive harm. Some health enthusiasts encourage shunning canned and opting for products with minimal packaging. This is also better for the environment, as less waste is created.

THE VERDICT

Based on all the evidence, most people would likely categorize Spam as “unhealthy.” However, many may argue that Spam, like many “unhealthy” foods, can be part of a healthy diet if eaten in moderation. This means measuring serving sizes properly, tracking the amount of fat, sodium, and calories you are consuming with each serving, moderating frequency of consumption, and eating a wide variety of low-calorie, high-fiber foods alongside your Spam to avoid overindulging and ensure the proper nutritional value of each meal.

As far as protein sources go, Spam would likely be considered a lower-quality one, due to its highly processed nature and lower protein counts than other meat products, such as real, unprocessed chicken, beef, or egg whites (which also contain far more Iron than Spam). These are likely better choices for optimal health, especially if you are on a weight management plan.

That said, it is likely unnecessary to completely shun Spam from your otherwise-healthy diet. The occasional indulgence is far less impactful on one’s health than consistent, excessive consumption. One who eats Spam once weekly, for example, in a single serving, is likely making a healthier choice than one who eats Spam daily for breakfast.

Most importantly, if your doctor has instructed you to avoid Spam or other foods like it, it is essential to follow that advice. Your doctor is aware of your unique medical history and metabolic chemistry, and can tell you whether having a small amount of Spam in your diet is okay for you.