Can You Eat Pork Rinds When Pregnant?

For a long time, pork rinds were only sold at gas stations and convenience stores. Now, you can also find them at regular grocery stores. Some companies offer gourmet flavors of pork rinds. Some high-end restaurants have even added gourmet pork rinds to their menus.

Pork rinds are a beloved snack for many, providing a salty, crispy crunch that’s hard to resist However, when you’re expecting, you have to be more mindful of the foods you eat to keep both you and baby healthy This leaves many moms-to-be wondering – can you indulge in pork rinds during pregnancy or are they off-limits?

What Are Pork Rinds?

Pork rinds, also known as pork skins or chicharrones, are made from the skin of a pig. To make them, the pig skin is first boiled to soften it up. Then, it is sliced into pieces, fried or baked until puffy and crispy, and seasoned with salt.

The end result is a light, crunchy snack that is very low in carbohydrates but high in fat and sodium. Plain pork rinds contain just traces of protein and no fiber. They get their irresistible flavor from the salt and any added seasonings.

Are Pork Rinds Safe to Eat When Pregnant?

The main concern with eating pork products during pregnancy is the potential risk of undercooked meat harboring harmful bacteria like salmonella or listeria. However, commercial pork rinds carry very little risk of foodborne illness for a few important reasons:

They are cooked at high temperatures of 350°F to 375°F, which kills any dangerous bacteria.
The low moisture content and high salt content prevent microbial growth after cooking.
Reputable brands adhere to stringent food safety regulations.

As long as you stick to commercial brand pork rinds that are properly cooked and stored, they should be safe to consume during pregnancy. However, there are some potential downsides to be aware of.

Potential Benefits of Pork Rinds for Pregnant Women

While not the most nutritious snack, pork rinds do offer some advantages over heavily processed snack foods:

Protein – 1 ounce of pork rinds contains around 7 grams of protein. Protein is vital for your baby’s growth and development.
Vitamin B12 – Pork rinds provide this essential nutrient that aids your baby’s brain and nerve development.
Iron – The iron content provides a boost towards your increased iron needs during pregnancy. Iron carries oxygen to your baby.
Healthy fats – The monounsaturated and saturated fat in pork rinds provides some anti-inflammatory effects and energy for mom.
Fiber – While minimal at under 1 gram per serving, pork rinds offer a small fiber boost to aid digestion.
Cravings – Their salty crunch can help satisfy cravings in a tastier way than chips, sweets, or other junk food.

So while pork rinds aren’t packed with nutrients, they provide some benefits over other processed snacks.

Potential Risks of Eating Pork Rinds When Pregnant

However, eating too many pork rinds may pose the following risks:

High sodium – The salty flavor contains excessive amounts of sodium, which can lead to fluid retention and increased blood pressure.
Weight gain – Being high in calories and fat, overdoing it on pork rinds causes excess and unhealthy weight gain.
GI issues – The high fat content could produce stomach upset, diarrhea, bloating, or other gastrointestinal problems.
Gestational diabetes – Women with this condition need to be very cautious with high sodium and high-fat foods.
Nutritional deficits – Pork rinds lack many beneficial nutrients like calcium, vitamins A and C, antioxidants, etc. that are important during pregnancy.

While the risks are low if you eat pork rinds in moderation, be mindful of the pitfalls of overindulging.

Recommended Portion Sizes

To keep your pork rind cravings under control:

Stick to 1-2 servings max per day. One serving equals around 15-20 rinds or 1 ounce.
Pre-portion your serving into a small bowl rather than eating straight from the bag.
Look for individual 100-calorie snack packs.
Choose lightly salted, unseasoned, or low-sodium varieties.
Balance out the salt and fat with fresh fruits, vegetables, yogurt, nuts, whole grains, etc.
Stay hydrated with plenty of water to prevent bloating or fluid retention.

Being mindful of portions is important, as pork rinds are easy to over-snack on.

Healthier Alternatives to Pork Rinds

If you want to avoid going overboard on fried pork rinds, try these better-for-you salty, crunchy snacks instead:

Air-popped or low-fat popcorn
Roasted chickpeas or edamame
Unsalted nuts and seeds
Kale chips or other veggie chips
Rice cakes or rice crackers
Pretzels with minimal salt
Baked tortilla chips with salsa
Greek yogurt with crunchy granola

Choose versions of these snacks with minimal added salt when possible. You can also make your own roasted chickpeas or kale chips to control ingredients.

Tips for Choosing and Eating Pork Rinds When Pregnant

If you do choose to indulge in pork rinds occasionally during pregnancy:

Select reputable, major commercial brands you trust.
Check the expiration date and don’t eat if expired.
Inspect packaging to make sure it is sealed and not damaged.
Store opened packages in an airtight container in the pantry.
Discard pork rinds if they smell unpleasant or look spoiled.
Avoid adding extra salt on top.
Pair your 1-2 serving portion with plenty of fruits and vegetables for balance.
Have a glass of milk or water to help counteract the sodium.

The Bottom Line

Cravings for crunchy, salty pork rinds are common during pregnancy. When enjoyed occasionally and in moderation, commercial pork rinds are considered safe to eat. However, it’s smart to be mindful of portion sizes due to their high sodium and fat content. Balance your diet with plenty of wholesome foods rich in nutrients as well. Discuss any concerns with your doctor for personalized advice on how to safely incorporate pork rinds along with a healthy overall diet.

can you eat pork rinds when pregnant

Pork Rinds and Health Concerns

Processed foods. Pork rinds are a highly processed food. Processed foods tend to have more fat, sugar, and salt than fresh, unprocessed foods. Â.

People also tend to consume more calories when eating highly processed foods. The University of Sõo Paulo and New York University looked at 15,977 American adults and found that those who ate more ultra-processed foods had a higher body mass index (BMI) and more extra weight.

High in sodium. Because pork rinds are a processed food, they tend to be high in sodium. If you eat an 8-ounce bag, you’ll get up to 200% of the daily recommended amount (RDA) for sodium. Â.

When your diet is high in sodium, more water is pulled into your bloodstream. This increases the amount of blood and blood pressure. High blood pressure (hypertension) can harm your blood vessels and organs. It tires out your heart because your heart is forced to work harder to pump blood.

High in saturated fat and cholesterol. Pork rinds have a lot of cholesterol and saturated fat, which is bad for you because it can raise your LDL cholesterol levels, which is the “bad” kind of cholesterol.

How to Include Pork Rinds in Your Diet

If you eat pork rinds, here are some things to consider:

Look for brands that are lower in sodium and don’t have any added flavors or preservatives. Â .
Eat these high-fat snacks sparingly.

The Crunchy Carnivore: Can I Eat Pork Rinds On A Carnivore Diet?

FAQ

Is it safe to eat pork while pregnant?

Don’t eat these foods during pregnancy. They can be really harmful to you and your baby. Raw or undercooked meat, including beef, poultry and pork. This includes hotdogs and deli meat (like ham or bologna).

Are pork rinds safe to eat?

Recommendations. If you want to include pork rinds in your diet, it’s best to eat them in moderation. Instead of snacking on them out of the bag, try using them as a crunchy, bacon-like topping on roasted vegetables or a salad. That way, you can enjoy their flavor but keep your calorie and sodium intake to a minimum.

Are pork rinds cooked?

Pork rinds may be fried in peanut oil, vegetable oil, or even lard. During the frying process, whatever moisture remains in the skin evaporates when it hits the hot oil, causing the skin to puff as it fries. The rinds are seasoned while they’re still hot, and then cooled, resulting in the snacks we know and love.

Which fruit is not good for pregnancy in the first trimester?

Unripe and Semi-Ripe Papaya Fruit It is common in tropical countries and comes in a variety of types and sizes. However, the unripe and semi-ripe forms of this fruit aren’t particularly good for pregnant women for the following reasons: They are abundant in latex, which promotes early uterine contraction.

Are pork rinds healthy?

Pork rinds are not a good source of vitamins and minerals. Unlike potato or tortilla chips, pork rinds have no carbohydrates. They’re high in fat and protein, which makes them popular with people who are on low-carbohydrate diets such as the Atkins Diet or a keto or paleo diet plan.

Why is pork not recommended to eat?

This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.

Are pork rinds bad for You?

Pork rinds are high in both saturated fat and cholesterol, an unhealthy combination that can raise your low-density lipoprotein (LDL) levels — the “bad” kind of cholesterol. If you eat pork rinds, here are some things to consider: Look for brands that don’t contain artificial preservatives and flavorings and that are lower in sodium.

Are pork rinds processed?

Processed foods. Pork rinds are a highly processed food. Processed foods tend to have more fat, sugar, and salt than fresh, unprocessed foods. People also tend to consume more calories when eating highly processed foods.