Pork is one of the most commonly consumed meats worldwide. From bacon and sausage, to pork chops and ham, it’s a staple in many diets. However, there’s an ongoing debate about whether pork is inflammatory.
What does the research say about pork and inflammation?
Recent research shows that fatty meats like beef, pork and lamb are associated with low-grade inflammation Animal fats and saturated fats can alter your gut bacteria by increasing lipopolysaccharides, which can trigger inflammation.
Why Would Pork Cause Inflammation?
There are a few reasons why pork may contribute to inflammation:
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Saturated Fat Content – Pork contains high amounts of saturated fat. Diets high in saturated fat have been linked to increased markers of inflammation.
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Arachidonic Acid – Pork contains arachidonic acid, an omega-6 fat that can promote inflammation when consumed in excess.
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Changes to Gut Bacteria – The saturated fat and arachidonic acid in pork may alter gut bacteria in a way that promotes inflammation. Specifically, it may increase lipopolysaccharides.
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Heme Iron Content – Heme iron, found in meat, has been associated with inflammation. Pork contains more heme iron than chicken or fish.
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Nitrates/Nitrites – Processed pork products often contain preservatives like nitrates and nitrites. These have been linked to increased inflammation.
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Toxins – Undercooked pork may contain toxins that trigger an inflammatory response. These include
Yersinia bacteria and hepatitis E virus.
However, it’s important to note that research is mixed. A few studies found no significant differences in inflammation markers between people eating pork vs other meats.
Does Cooking Method Matter?
Yes, the way you cook pork can influence its health effects.
Grilled, fried and roasted pork tend to be the most inflammatory. These cooking methods can create compounds like advanced glycation end products (AGEs), heterocyclic amines and polycyclic aromatic hydrocarbons, all linked to higher inflammation.
On the other hand, stewing, boiling and poaching pork may cut down on compounds that promote inflammation during cooking.
Can You Reduce Inflammation from Pork?
There are a few ways you can help minimize inflammation from pork:
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Choose leaner cuts like pork tenderloin and opt for organic when possible. These have less saturated fat.
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Limit processed pork products like bacon, ham, sausages and hot dogs. These are high in sodium, preservatives and saturated fat.
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Cook pork properly to avoid toxins. Use lower-heat methods like stewing rather than charring.
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Eat more plant foods high in antioxidants. These can counter inflammation from meats.
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Avoid eating charred, crispy pieces of pork, which are highest in inflammatory compounds.
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Pair pork with healthy sides like vegetables, fruits, beans and whole grains. Their fiber and antioxidants are anti-inflammatory.
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Limit portion sizes of pork to 3–4 ounces per meal. Too much at once may spike inflammation.
The Bottom Line
More research is still needed on pork’s effects on inflammation. Current evidence suggests it may promote inflammation more than chicken or fish, but less than red meats like beef.
Moderation and proper cooking seem key for minimizing risks. For optimal health, eat a balanced diet with plenty of anti-inflammatory foods like vegetables, fruits and healthy fats from nuts, seeds and fatty fish.
DO Look Beyond Refined Starches
DONâT Pass Up Cocoa
Any guess on what most anti-inflammatory food is?
FAQ
Does pork make inflammation worse?
Can I eat pork chops on an anti-inflammatory diet?
Does meat affect inflammation?
While the quality of meat, such as grain or grass-fed, may have a small impact on inflammation in limited studies, meats of all types will favor inflammation and aging. Editor’s note : Most of the meat eaten in the industrialized world comes from grain-fed animals that were raised in CAFOs (also known as factory farms).
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
What foods are pro-inflammatory?
Pro-inflammatory foods include fried foods, sodas, refined carbohydrates, and red meat. Foods that fight inflammation include green vegetables, berries, whole grains, and fatty fish.
Why do people eat pork?
Pork is why we love BBQ, taco al pastor and schnitzel. As pigs in a blanket or bacon-wrapped dates, it’s one food that makes a party delicious. This well-known red meat from domestic pigs is the most commonly eaten meat in the world, according to the United Nations Food and Agriculture Organization.