Are Pork Rinds Whole30 Compliant? The Complete Guide

The Whole30 diet has become hugely popular in recent years as a way to reset your health, improve body composition, and identify problematic foods. But when hunger strikes between meals, what Whole30-compliant snacks can you reach for? Are pork rinds allowed?

Let’s take a detailed look at the role of snacking during Whole30, if pork rinds can be part of your Whole30 snack rotation, how to shop for compliant varieties and fun ways to enjoy them.

What is the Whole30 Diet?

The Whole30 is a 30-day elimination diet founded in 2009 by Melissa and Dallas Hartwig. The program emphasizes whole, minimally processed foods while eliminating sugar, alcohol, grains, legumes, soy and dairy.

The purpose is to reset your body, reduce inflammation, improve gastrointestinal issues, stabilize blood sugar and identify trigger foods that may be causing negative symptoms. It’s not meant to be a long-term diet but rather a “reset button” to jumpstart healthy habits.

During the 30 days, the creators recommend focusing on meat, eggs, vegetables, fruit, healthy fats and herbs/spices Things like snacks, desserts and treats are discouraged. However, the Whole30 is not a rigid set of commandments and some personalization is encouraged based on your body and preferences

The Role of Snacking During Whole30

The Whole30 diet advises against snacking and suggests only consuming food during main meals. However snacking may help some people adjust during the initial transition, especially if they are used to grazing behavior or have issues with low blood sugar.

If you do choose to incorporate snacks, it’s essential to select compliant options that align with Whole30 guidelines. Some examples of Whole30-approved snacks include

• Fresh or frozen fruits and veggies
• Leftover meat from last night’s dinner
• Hard boiled eggs
• Olives
• Avocado
• Nut butters
• Jerky and deli meat
• Pork rinds

The key is sticking with whole, unprocessed options and avoiding things like chips, cookies, smoothies, energy bars and packaged snack foods during your reset.

Are Pork Rinds Whole30 Compliant?

Here’s the skinny on whether or not pork rinds are permitted during your 30 days:

Pork rinds made from just pork skin/fat and salt are compliant and allowed on the program. However, many mass-produced, flavored pork rind brands contain non-compliant ingredients like sugar, corn syrup, MSG and vegetable oils.

To identify if a certain brand of pork rinds fits into Whole30 guidelines, read the ingredients carefully. They should contain only pork skin (or fat) and salt. No sugar, cornstarch, preservatives or other additives.

Some compliant pork rind brands include Epic, 4505, Southern Recipe, and Makin’ Bacon. There are also options certified “Whole30 Approved” like Pork King Good and Pork Clouds.

Choosing Compliant Pork Rinds for Whole30

When selecting pork rinds for your Whole30 reset, here are some tips:

• Read the label: Only pork skin and salt should be listed in the ingredients.

• Avoid flavored varieties: Most barbecue, hot and spicy or flavored options contain sugar, corn syrup or vegetable oils. Stick to plain.

• Seek out certified brands: Look for the Whole30 Approved stamp to easily identify compliant options.

• Shop the perimeter: Purchase from the deli counter or meat section over the salty snack aisle.

• Make your own: Another option is baking plain pork rinds at home using just pork skin and sea salt.

While rinds made the proper way can fit into a Whole30 eating pattern, they shouldn’t become a daily go-to item or free-for-all snack due to their lack of nutrients.

Creative Ways to Enjoy Pork Rinds During Whole30

While plain pork rinds are delicious solo, there are many ways to jazz them up with compliant ingredients:

• Season them with Cajun seasoning, chili powder, curry powder or garlic powder.

• Dip them in guacamole, salsa, or nut butters like almond or sunflower seed butter.

• Use them as “breading” on baked chicken fingers or fish sticks.

• Crumble them up to coat or top salads for some crunch.

• Make “noatmeal” by mixing rinds with unsweetened coconut and nuts.

• Layer thinly sliced deli meat and pickle slices on top.

• Pair with melted ghee and sea salt for a play on chips and queso.

• Mix with nuts and seeds for a sweet-and-salty Whole30 trail mix.

You’d be surprised just how versatile plain pork rinds can be for snacks and recipes during your reset!

Should You Eat Pork Rinds Daily on Whole30?

While pork rinds made properly with just pork skins and salt are technically “compliant”, that doesn’t necessarily mean you should be eating them every single day. Here are some factors to consider regarding overdoing it on pork rinds during Whole30:

• They are very high in sodium. Eating multiple servings daily could lead to excessive sodium intake. Those with high blood pressure should be cautious.

• Pork rinds provide protein but lack other beneficial nutrients like vitamins, minerals and fiber. Don’t let them replace fruits, veggies or lean proteins.

• They are high in fat and calories, which could sabotage weight loss efforts if overconsumed.

• Too much could lead to gastrointestinal upset, diarrhea or constipation in some.

For most people following the Whole30 diet, limiting intake to a 1-2 times per week treat is reasonable. Be mindful, watch portions and see how your body responds.

The Bottom Line on Pork Rinds and Whole30

Can you eat pork rinds on the Whole30 diet? Yes, as long as they only contain pork skins and salt with no additional oils, sugars or preservatives. When consumed occasionally and mindfully, they can be a convenient high-protein snack that satisfies cravings.

However, it’s important not to overdo it on this salty snack. Be sure to focus on nutrient-dense whole foods like produce, lean proteins and healthy fats during your reset. Read labels carefully, watch portions, and see how your individual body responds to this high-fat food.

If you choose to include pork rinds in your Whole30 routine, experiment with fun seasonings and creative ways to enjoy them. But don’t let them replace more nutritious snack options that will nourish your body during the 30 days.