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.
As someone who loves a good pork chop or pulled pork sandwich, I used to eat various pork products multiple times per week without thinking twice. Lately though, I’ve heard conflicting information about whether eating pork frequently could be unhealthy Some claim you should avoid it entirely, while others say occasional pork is fine I decided to dig into the research to get the real scoop on how eating pork everyday could impact your health.
Potential Benefits of Regular Pork Consumption
Eating pork provides some potential benefits, including
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High-quality protein for muscle building and maintenance. Pork contains all the essential amino acids.
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Important vitamins and minerals like niacin, vitamin B6, vitamin B12, iron, and zinc
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Source of thiamine, which supports various bodily functions. Pork contains more thiamine than other red meats.
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Contains beta-alanine, which aids muscle performance and lower fatigue.
So in moderation, pork can be a nutritious part of a varied diet thanks to its protein, vitamin, and mineral content.
Potential Downsides of Eating Pork Daily
However, there are also some potential downsides to keeping pork in heavy rotation daily:
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High in saturated fat and cholesterol – Frequent consumption raises cardiovascular disease risks.
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Higher calorie and fat content than chicken, fish, or plant proteins. Can contribute to weight gain.
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Processed pork products contain added sodium, chemical preservatives, and other additives.
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Undercooked pork may contain parasites like trichinella or toxoplasma gondii.
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Some researchers link frequent pork consumption to increased risk of chronic diseases. However, findings are mixed.
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High iron content may cause issues for those with hemochromatosis or who already get sufficient iron.
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Religious, ethical, or environmental concerns may make pork inappropriate for some people’s diets.
While occasional pork probably won’t cause harm for most people, eating it daily or in large portions is associated with some potential downsides. Moderation seems to be key.
How Much Pork Per Week Is Considered Moderate?
There aren’t strict scientifically-backed guidelines on weekly pork limits, but general recommendations suggest:
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2-3 servings per week is a moderate amount for the average healthy adult.
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1 serving = 3-4 oz cooked pork or ~135g.
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Limit portion sizes to a deck of cards or the palm of your hand.
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Avoid processed pork products and those high in fat, sodium, preservatives.
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Choose leaner cuts like tenderloin, chops, or roasts over ribs, bacon, or sausage.
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Follow serving suggestions with non-pork proteins like beans, tofu, eggs, fish for other meals.
Of course, your appropriate pork intake depends on factors like your age, activity level, health status, diet preferences, and iron levels. Those with certain conditions may require tighter restrictions.
The Verdict: Enjoy Pork in Moderation as Part of a Balanced Diet
Based on the research, while daily pork probably isn’t ideal, the occasional pork chop or tenderloin a few times per week shouldn’t pose major health risks for most people. As with any food, it’s all about balance. To integrate pork into your diet healthfully:
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Stick to recommended serving sizes instead of large portions.
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Vary your protein sources and avoid pork everyday.
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Choose the leanest cuts and preparations like grilling or baking.
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Don’t overcook pork, but ensure it reaches safe internal temperatures.
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Pair pork with vegetable sides and limit higher calorie starches or fat.
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Watch out for stealthy pork ingredients like bacon or ham in dishes.
By being mindful of amounts and cooking methods, pork can absolutely have an occasional place in an overall nutritious, plant-focused diet. Moderation is key for maintaining good health while still enjoying the delicious flavor of pork. Just don’t overdo it!
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.
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.
What Happens in Your Body When You Eat Pork Every Day
FAQ
What happens when you eat pork every day?
What are the symptoms of eating too much pork?
Is eating pork belly every day bad for you?
Why is it good to stop eating pork?
Is it bad to eat pork every day?
Pork often hogs the limelight as one of the most controversial foods, leaving many debating whether or not it’s “bad” for you. While some are strict avoiders due to religious, cultural or health reasons, others may strongly prefer all things bacon-wrapped. This article will explore what happens if you eat pork every day.
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.
What happens if you eat pork?
Like most red meat (yes, it is categorized as red meat) it can lead to cellular damage that, if allowed to persist, can replicate and lead to cancer and a poor immune response. Here are some things that happen when eating pork, and for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
Is raw pork bad for You?
Raw and undercooked pork is a major health concern. “As with any animal protein, there is a risk for foodborne illness due to cross-contamination or improper cooking temperatures,” says Best. “Pork is unique in that it can contain a parasite known commonly as tapeworm, as well as the parasitic roundworm trichinella.