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 popular type of meat consumed worldwide From bacon and sausage, to pork chops and ham, it’s a staple in many diets But is too much pork unhealthy? This article examines the pros and cons to help you determine if you should limit pork intake.
The Nutrition Profile of Pork
Pork provides a good source of certain nutrients. including
-
High-quality protein – contains all 9 essential amino acids Important for building and preserving muscle mass
-
B vitamins – thiamine, niacin, B6, B12. Vital for energy production, brain function, and cell health.
-
Minerals – iron, zinc, phosphorus, selenium. Essential for oxygen transport, immune function, bone health, and thyroid hormones.
However, pork, especially certain cuts and preparations, can also be high in:
-
Saturated fat – raises LDL (bad) cholesterol levels, increasing heart disease risk.
-
Sodium – excess intake linked to high blood pressure, a major risk factor for stroke and heart attack.
So what are the health implications of consuming too much pork? Let’s dive deeper.
Potential Downsides of Too Much Pork
Eating excessive amounts of higher fat, processed pork products can potentially cause problems. Here are some of the biggest concerns:
-
Weight gain – Pork products like sausage, ribs, and bacon are high in calories and can quickly lead to overeating. This contributes to obesity.
-
Heart disease – Processed pork often contains high levels of saturated fats and sodium, both detrimental to heart health.
-
Diabetes – Increased risk from weight gain, cholesterol, and saturated fats in pork. These factors contribute to insulin resistance.
-
Cancer – Links between processed meats like ham, bacon, and sausage and increased colorectal cancer rates. Nitrates used in curing may be carcinogenic.
-
Gout – Fatty pork may raise uric acid levels, leading to painful gout flares in those susceptible.
-
Parasites – Undercooked pork can transmit worms like trichinella or tapeworms if infected. Freezing pork destroys parasites.
Healthy Eating Tips for Pork
To gain benefits from pork’s nutrients while minimizing risks, follow these guidelines:
-
Choose lean cuts like pork tenderloin and center loin chop. Avoid fatty cuts like spare ribs and sausage.
-
Limit portion sizes to 2-3 ounces per serving, once or twice per week.
-
Opt for fresh over processed varieties like bacon or ham.
-
Prepare pork by baking, grilling or roasting instead of frying.
-
Drain off excess fat after cooking.
-
Enhance flavor with spices, herbs and rubs instead of salt.
-
Pair pork with vegetables, whole grains, beans or fruit.
-
Avoid charring or overcooking pork when grilling.
Healthier Alternatives to Pork
For those looking to cut down on pork, healthier protein alternatives include:
-
Chicken and turkey – lower in saturated fat in comparison to pork. Remove skin before eating.
-
Fish – excellent source of omega-3 fatty acids. Choose fatty fish like salmon twice per week.
-
Beans and legumes – excellent meatless protein and fiber. Try lentils, chickpeas, black beans.
-
Tofu and tempeh – versatile plant-based protein sources. Crumble tempeh as a bacon substitute.
-
Eggs – provide high-quality protein and vitamins. Limit yolks to reduce cholesterol.
The Verdict on Pork and Health
Pork can be part of a healthy diet if consumed in moderation and prepared properly to reduce fat content. To avoid the pitfalls of too much pork, limit intake of processed varieties and fatty cuts. Substitute in leaner proteins several times per week.
By thoughtfully incorporating pork as part of an overall nutritious diet, you can enjoy its flavor and nutritional benefits without going hog wild. Moderation and variety are keys to healthy eating.
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.
Highly Processed Meat Danger? It’s not what you think…
FAQ
What happens if you eat too much pork?
Is it safe to eat pork every day?
What does pork do to your body?
How much pork can you eat a week?
Is pork bad for You?
Unfortunately, that popularity comes at a cost. Along with being the most commonly consumed meat in the world, pork may also be one of the most dangerous, carrying some important and under-discussed risks that any consumer should be aware of (1). 1. Hepatitis E
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 pork is not cooked properly?
If pork is not handled or cooked properly, it can be a source of parasitic infections. Intestinal parasites like tapeworms can live in the gut of pigs. They are transmitted to humans through, among other vectors, undercooked pork. A tapeworm infection (taeniasis) can cause diarrhea, weight loss, abdominal pain, and malnutrition.