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.
Salt pork is a traditional cured meat product made from pork belly or fatback. It gets its name from the heavy salt content used to preserve and flavor the meat With its high saturated fat and sodium levels, some people question if salt pork is unhealthy Let’s take an in-depth look at the nutrition facts and potential health impacts.
What is Salt Pork?
Salt pork comes from the fatty cuts of a pig, like the belly and back fat areas. It goes through a curing process where it gets packed in salt, which both preserves it and gives it a signature salty taste. Seasonings like sugar or nitrites may also be added.
Essentially, salt pork is the pork version of salt-cured products like prosciutto, pancetta or bacon But unlike those meats, it contains far more fat than lean muscle. It’s almost pure fat with little streaks of meat
The heavy salt content prevents bacterial growth allowing salt pork to be stored at room temperature. It also gives it a unique savory slightly smoky flavor.
Salt pork provides seasoning and richness in dishes like:
- Bean soups
- Stews
- Cassoulet
- Greens
- Clam chowder
It’s used in small amounts, not eaten directly in large portions. A little bit of diced or sliced salt pork infuses recipes with porky flavor.
Nutrition Profile of Salt Pork
Now let’s analyze the nutrition information to understand the health impacts:
- Calories: 122 per ounce
- Fat: 14g per ounce (87% of calories)
- Saturated Fat: 5g per ounce
- Sodium: 513mg per ounce
- Protein: 1g per ounce
The main nutritional drawbacks are the high sodium and saturated fat contents. That 1 ounce serving provides over 20% of the daily value for sodium. The American Heart Association recommends a daily sodium limit of 1500mg at most.
Additionally, the 5g of saturated fat makes up nearly half of the daily value of 13g for heart health. With little protein or micronutrients, salt pork is mostly just empty calories and sodium.
Potential Health Effects of Salt Pork
Given its heavy salt and saturated fat makeup, what are the potential consequences of eating salt pork? Let’s review the health impacts:
Blood Pressure Effects
Excess sodium is most infamous for its connection to high blood pressure. Diets high in sodium can increase the risks of hypertension, stroke, heart attack and heart failure. For those with blood pressure concerns, salt pork may be best avoided.
However, for healthy individuals, occasional small servings likely pose little risk. Research suggests sodium harms heart health at very high intakes upwards of 4000mg daily. Using salt pork sparingly to flavor dishes is likely fine.
Cholesterol and Heart Disease
The high saturated fat content of salt pork may unfavorably affect cholesterol levels. Saturated fats trigger greater LDL cholesterol production, which can lead to plaque buildup in arteries over time.
Yet again, eating salt pork moderately has minimal effects on blood lipids for healthy people. The American Heart Association says saturated fats are acceptable as a small part of an overall balanced diet.
Nitrates/Nitrites
Some types of salt pork contain nitrates or nitrites to preserve color and add flavor. These compounds can form carcinogenic nitrosamines in the digestive tract.
However, today’s processed meats use vastly lower levels of nitrates/nitrites compared to the past. The occasional 1-2 ounce serving poses little cancer risk. Those concerned can choose nitrate-free options.
Parasites
Consuming raw or undercooked pork may transmit parasitic worms. But because salt pork is always thoroughly cooked before eating, parasites are not a concern. Simply prepare it as you would bacon by frying, baking or boiling per recipe instructions.
Healthy Ways to Enjoy Salt Pork
Rather than cutting it out fully, you can use some tactics to integrate salt pork into your diet more safely:
- Use it sparingly for flavoring rather than as a main ingredient
- Limit portions to 1-2 ounces at a time
- Replace some with lower-sodium options like bacon or smoked turkey
- Rinse before cooking to remove excess surface salt
- Soak in water beforehand to draw out some of the saltiness
- Mix with vegetables to balance the rich taste
- Choose nitrate-free versions when possible
The Bottom Line
In moderation, salt pork can be part of an otherwise balanced diet for most people. Used occasionally in small amounts to add flavor, it likely poses little health risk. But those with high blood pressure or heart issues should exercise particular caution. As with many indulgent foods, the key is enjoying salt pork sensibly and in moderation.
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.
Sailor, Soldier, & Explorer Rations: Food for the Commoner – Salt Pork
FAQ
Is salt pork OK to eat?
Is salt pork just bacon?
Should salt pork be rinsed before cooking?
Is salt meat bad for you?
Is pork bad for You?
High levels of carnosine have also been linked to lower fatigue and higher muscle performance in humans. While pork is rich in several important vitamins and nutrients, it can also be high in sodium and saturated fats, two things that should be avoided as part of a healthy diet.
Why is salt pork bad for You?
When your salt pork is repeatedly exposed to higher temperatures, this creates the opportunity for the development of bacteria that can make meat unsafe to eat, but since it’s immersed in salt bad bacteria struggle to get into the meat, it’s also because of the lack of water activity.
Does salt pork go bad if left unrefrigerated?
Certain commercial salt pork go bad after 1.5-2 weeks unrefrigerated, 2-3 months refrigerated, or 6 months frozen. I’ve made my own at home, and it’s dead simple to produce; all it takes is some patience. It’s definitely a ‘cured’ meat, and I’m keen on anything cured!
Can you eat salt pork raw?
Salt pork (its not something you should eat raw) can often be dried after this salt curing process and often hung. This is more traditional homemade vs. commercial versions, often in wet brines, sometimes inside the packaging. You can soak your salt pork in just about any container that has been cleaned and will not affect the meat.