Though you may have heard it called âthe other white meat,â pork is considered red meat. People all over the world eat it, even though some religions, like Islam and Judaism, say it’s wrong to do so. Â.
As a red meat, pork has a reputation for being unhealthy. However, it is a good source of certain nutrients, as well as high-quality protein. Consumed in moderation, it can make a good addition to a healthy diet. Â.
Thiamine is a B vitamin that is needed for many bodily functions. Pork has more of it than other red meats like beef and lamb.
Vitamins B6 and B12, also found abundantly in pork, are essential for blood cell formation and brain function. Additionally, pork is a great way to get iron because the heme-iron found in red meats is easily absorbed by the body.
The selenium in pork is essential for proper thyroid function. A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium.
Pork is a tasty and versatile meat enjoyed around the world. From bacon and sausage, to ribs and chops – pork shows up in many favorite dishes But some people believe eating pork leads to weight gain. Is this meat really a diet saboteur?
This article will objectively examine the evidence on pork and weight gain. We’ll review pork’s nutrients look at scientific studies and provide tips on including it as part of a healthy diet.
Pork Nutrition Overview
Before analyzing how pork affects your waistline, let’s look at its nutritional profile. A 3-ounce serving of lean cooked pork contains:
- 25g high-quality protein – all the essential amino acids.
- Vitamins B6, B12, niacin, thiamine – supports metabolism, blood flow, and energy.
- Minerals like iron, zinc, phosphorus – aids immunity, growth, thyroid function.
- Varying amounts of fat depending on cut – 4-5g in tenderloin, 15g in ribs.
So pork provides complete protein, B vitamins, and important minerals. It can fit into a nutritious diet in moderation. Now let’s examine how it impacts weight specifically.
The Perceived Link Between Pork and Weight Gain
There are a few reasons pork is perceived to cause weight gain:
- Fat content – Fattier cuts like ribs and bacon are high in calories.
- Preparation methods – Frying pork adds significant calories and fat.
- Processed pork – Bacon, sausage, and ham contain preservatives and sodium.
- Portion sizes – It’s easy to overeat pork, especially fatty ribs and chops.
While these factors can lead to excess calories, does the pork itself make you gain weight? Let’s look at the research.
Scientific Research on Pork and Weight
Multiple studies have analyzed pork’s effects on weight loss and maintenance:
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A 6-month study found overweight adults eating pork and beef lost more weight and fat than a chicken and fish diet.
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A parallel study discovered the pork and beef group maintained weight loss better than chicken and fish eaters.
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An 8-week trial reported participants eating pork and veal for breakfast lost more weight and fat than an egg breakfast.
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In a 6-month study, overweight adults increasing pork intake to 3 servings weekly lost more weight and fat than those eating more chicken or beef.
The protein, vitamins, and minerals in pork appear to aid fat burning and lean muscle maintenance when eaten in moderation during calorie restriction.
Tips for Adding Pork to a Weight Loss Diet
Here are some tips for enjoying pork as part of a healthy weight loss regimen:
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Choose leaner cuts like tenderloin, pork chops, and roasts instead of ribs and bacon.
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Limit portions to 3-4 ounces per serving.
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Bake, grill, broil or roast pork instead of frying to avoid excess calories.
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Flavor pork with herbs, spices, mustard and other low-calorie options instead of high-calorie sauces.
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Pair pork with non-starchy veggies like broccoli, Brussels sprouts, and spinach.
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Avoid overcooking until dry and tough. Use a meat thermometer to ensure pork reaches 145°F.
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In recipes, substitute half the chicken or beef for pork.
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Add pork to omelets, salads, rice bowls and other meals to increase protein.
With the right preparations and portions, pork can be enjoyed guilt-free as part of an overall healthy weight loss plan.
Health Benefits of Pork
In addition to aiding fat loss, lean pork provides other benefits:
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Builds muscle – The high-quality protein helps build and maintain lean muscle mass. This boosts metabolism.
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Important vitamins and minerals – Thiamine, selenium, zinc and B vitamins support overall health.
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Anti-inflammatory omega-3s – Pork contains ALA omega-3s. Higher amounts are found in pasture-raised pork.
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Beneficial compounds – Pork contains creatine, taurine, and glutathione that support muscle function, exercise performance, and antioxidant activity.
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Increased satiety – The protein and fat in pork enhances fullness and satisfaction after meals, reducing subsequent calorie intake.
So when included as part of a varied, balanced diet focused on lean cuts and moderation, pork provides key nutrition for weight management, muscle growth, and general health.
Potential Downsides of Pork
While pork offers benefits, here are a few potential downsides to keep in mind:
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Heme iron – Pork contains highly absorbable heme iron that may increase health risks if consumed in excess.
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Sodium and preservatives – These are high in processed pork products like bacon, deli meats, and sausages.
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Carcinogens – Cooking pork at high heat can form cancer-causing compounds. Avoid charring.
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Parasites – Undercooked pork may contain roundworms or tapeworms. Always cook pork to 145°F internal temperature.
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Religious restrictions – Certain religions prohibit pork consumption.
Overall the concerns are minimal if enjoying lean pork in moderation as part of a varied diet. Those with health conditions like iron overload may need to limit intake.
Based on the evidence, pork does not inherently promote weight gain. When prepared properly and eaten in controlled portions, it can be part of an eating pattern that promotes fat loss and good health. Choosing lean cuts, utilizing healthy cooking methods, and controlling portions allows you to gain benefits from pork’s stellar nutrition. Substituting it for some chicken or beef provides diet variety while supporting satiety, muscle maintenance, and metabolism. So go ahead and enjoy some pork!
Potential Health Benefits of Pork
Pork has a lot of iron, zinc, and other vitamins and minerals that your body needs to work. Itâs also an excellent source of high-quality protein. Minimally processed, lean, fully-cooked pork eaten in moderation can provide certain benefits when added to your diet.
Research has found a number of potential health benefits associated with eating pork:Â
Muscle Maintenance
The high-quality proteins in pork are complete amino acids and therefore perfect building blocks for creating new muscle. As we age, we lose muscle mass, which can lead to conditions like sarcopenia â extreme muscle degeneration.
If you live a healthy life and work out, eating high-quality protein like that found in pork can help slow or reverse sarcopenia. It can also help maintain the healthy muscle tissue you already have.
Increased Muscle Performance
Pork contains the amino acid beta-alanine, which helps your body form a compound called carnosine. Carnosine is important for muscle function.
Studies have shown that taking high doses of beta-alanine supplements for four weeks raises the amount of carnosine in a person’s muscles by 2040% to 2080%.
High levels of carnosine have also been linked to lower fatigue and higher muscle performance in humans.
Potential Risks of Pork
Some types of pork are high in sodium and saturated fats, even though they are also high in many important vitamins and nutrients. If you want to eat healthily, you should try to avoid foods that are high in sodium and saturated fats. Â.
If you’re trying to take care of your heart health or stay away from saturated fats, you should eat the leanest, least processed pork you can find.
Some cured pork products, like bacon, contain sulfates or sulfites, which are chemical preservatives that you should eat in small amounts or not at all. Look for salt-cured or uncured options instead.
Keep in mind that the way you prepare pork will impact its fat content. Instead of frying, opt for grilling, roasting, baking, or broiling. Itâs best to avoid fat-heavy pork products like bacon. Opt instead for leaner varieties that are minimally processed and higher in protein.
Can Contain Parasites Eating undercooked or raw pork can result in parasitic infections. Taenia solium, or pork tapeworm, is an intestinal parasite. Most of the time, it’s not dangerous, but sometimes it can cause cysticercosis, a disease that causes seizures.
Eating raw or undercooked pork can also result in trichinosis, an infection of parasitic roundworms called Trichinella. While trichinosis symptoms are usually mild, they can become serious â even fatal â especially in older adults.
To avoid parasitic infection, always cook pork thoroughly. Before serving, use a meat thermometer to make sure the meat is hot enough to kill any parasites or bacteria that might be in it.
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