Scientists have come up with a new way to make pork scratchings into a healthy, low-fat super-snack. For a long time, they were thought to be the unhealthiest pub treat.
The company that came up with the idea says that the new version, which has 47% less fat and a lot less salt than the old ones, tastes just as good.
They are made from prime pork rind and have 70% pure protein in a bag. Fit model David Gandy and Olympic taekwondo gold medalist Jade Jones even support them.
Fitness firm MuscleFood.com also created the £1.29 snack with feedback from Paralympian stars David Weir and Rich Whitehead.
“Pork scratchings are the last thing you’d expect to see healthy gym rats eat,” Darren Beale, a spokesman for the company, told the Sunday People.
Lots of people have told us they like our version better than regular pork scratchings. The only bad thing for people who are watching their fat and calorie intake is how tasty they are.
The best high protein, low fat products is what our customers expect. Healthy doesnt have to be boring.
MuscleFood says that model David Gandy and Olympic taekwondo gold medalist Jade Jones both offered their thoughts on the recipe. com.
Scratchings are said to have originated in the in the West Midlands or Black Country in Victorian times.
As a bodybuilder you know that nutrition is key. You meticulously plan your meals and macros to optimize muscle growth. But sometimes you just crave a tasty, crunchy snack. This is where pork scratchings come in. But are these crispy fried pork rinds actually good for bodybuilding or should you avoid them?
In this article, I’ll break down the nutritional profile of pork scratchings and analyze if they can be part of a healthy diet that supports your physique goals. You may be surprised at what you discover.
Nutritional Components of Pork Scratchings
Here is the nutritional breakdown for a 100g serving of pork scratchings
- Protein: Around 49g
- Fat: 45g
- Saturated Fat: 17g
- Carbs: 2g
- Fiber: 2g
- Sodium: 1,139mg
Right away you can see that pork scratchings supply a hefty dose of protein at 49g per serving, This can assist with building and repairing muscle tissue after intense training sessions
However, they are also high in total and saturated fat. While some fats are healthy, too much saturated fat boosts LDL “bad” cholesterol levels, increasing heart disease risk. The high sodium content is another potential downside.
Overall, pork scratchings seem to be a double-edged sword nutrition-wise. Let’s analyze the potential benefits and drawbacks.
Possible Advantages of Pork Scratchings
Here are a few potential perks these crispy pork rinds could offer bodybuilders:
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High in protein – At 49g per serving, scratchings provide protein for muscle growth without extra carbs.
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Virtually carb-free – The 2g of carbs make them keto-friendly and won’t spike insulin levels.
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Contains some fiber – The 2g of fiber increases feelings of fullness and supports digestion.
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Curb snack cravings – The salty, fatty crunch can satisfy junk food cravings in moderation.
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Make the diet more interesting – Provides flavor variety if you get bored of bland chicken breast.
When consumed sensibly, pork scratchings can add some nutritional diversity and convenience to a bodybuilding diet.
Possible Drawbacks to Keep In Mind
However, there are some potential cons to keep in mind:
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High in fat and sodium – Can raise blood pressure and LDL cholesterol levels when over-consumed.
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Not all protein is equal – Some protein may be lower quality collagen or gelatin.
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Low in micronutrients – Unlike meat, pork rinds lack vitamins, minerals and antioxidants.
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Easy to overeat – The moreish taste encourages portion control challenges.
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Processed food – Heavily processed during production compared to fresh pork.
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Dehydrating effect – The saltiness may exacerbate hydration needs.
These factors demonstrate why pork scratchings shouldn’t become a daily go-to snack for bodybuilders but can be incorporated carefully.
5 Tips for Including Pork Scratchings In Your Diet
If enjoyed prudently, pork scratchings can be part of a diet geared towards muscle building. Here are some tips on how to add them in:
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Stick to a 1 oz serving size instead of mindlessly snacking from a bag.
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Balance out the salt and fat by eating with vegetable crudités.
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Choose scratchings baked instead of fried to lower fat and calorie content.
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Drink extra water before and after to counteract the sodium dehydration effect.
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Limit to 1-2 times per week and not as an everyday snack.
Scratchings are perfectly fine as an occasional treat but be careful not to overdo it.
Sample Bodybuilding Meal Plan with Pork Scratchings
To demonstrate how to sensibly incorporate pork scratchings, here is a sample daily meal plan:
Breakfast: Egg white omelet with veggies, oatmeal with fruit
Snack: Whey protein shake
Lunch: Grilled chicken breast, brown rice, broccoli
Snack: 1 oz baked pork scratchings
Dinner: Lean beef, sweet potato, mixed greens
Snack: Cottage cheese with cinnamon
This supplies sufficient protein for muscle growth while keeping fat, carbs, and calories controlled. The pork scratchings provide a tasty, protein-packed afternoon snack without going overboard.
The Verdict: Occasionally Enjoy Pork Scratchings
Pork scratchings can be part of a healthy bodybuilding diet in moderation. While high in protein, their fat, sodium, and calorie content mean portion control is key. When limited to 1-2 times per week and balanced out with nutritious whole foods, pork scratchings can add variety without derailing your fitness goals. Overall, feel free to occasionally indulge in these satisfying crispy snacks when eaten sensibly.
A SALTY VICTORIAN SNACK
People say that pork scratchings came from the West Midlands or the Black Country in the 1800s.
People from the working class ate this snack when they raised their own pigs at home and ate them until they were ready to be killed.
As food was getting scarce, no part of the pig was thrown away. This is how the fatty, salty snack that many people love was created.
Because it was a center of heavy engineering and mining during the industrial revolution and still is, the Black Country got its name. In the past, people said that the area was covered in dirt and soot from these activities.
Because it was a center of heavy engineering and mining during the industrial revolution and still is, the Black Country got its name. In the past, people said that the area was covered in dirt and soot from these activities.
When families raised their own pigs and fed them until they were ready to be killed, Pork Scratchings was a common dish among the working class.
As food was getting scarce, no part of the pig was thrown away. This is how the fatty, salty snack that many people love was created.
In the 1930s, pork scratchings were first sold by butchers. Today, supermarkets and pubs sell 20 million bags of them every year.
In the US, scratchings are called pork rinds, and they are often flavored with chives, jalapeno, and sour cheese.
In Quebec they are called Christs ears but maybe Newfoundland has the best name – schrunchions.
Backing: Paralympian stars David Weir (left) and Rich Whitehead also gave feedback on the recipe
Pork Rinds: not a significant source of protein?
FAQ
Are pork scratchings good for building muscle?
How unhealthy are pork scratchings?
Are pork scratching high in protein?
Is pork good for gaining muscle?
Are pork scratchings good for You?
Despite previously getting a bad rep, two thirds of all their fat is made up of mono and polyunsaturated fats that are in fact beneficial for heart health. And because pork scratchings are effectively concentrated collagen from skin, they have a high protein content to keep you feeling full and benefit muscle and bone health.
Are pork scratchings good for diabetes?
Pork scratchings contain very little sugar and are pretty much just protein, fat and salt, and so they can be fairly easy on your blood glucose levels, particularly if you just feel a bit peckish and don’t want to mess around too much with insulin. But we are by no means experts on nutrition and diabetes.
Why do people eat pork scratchings?
The crispy skin of pigs was considered a delicacy, and it was often roasted or fried to create a crunchy snack. Over the centuries, pork scratchings became a popular treat in pubs and taverns. In England, they were often served with beer as a savory accompaniment. In Spain, they are known as “chicharrón” and are a beloved snack in tapas bars.
Can you eat pork scratchings on a keto diet?
Nonetheless, because they are low-carb and relatively high in protein, pork scratchings have become adopted by people on ketogenic diets, who might eat them more regularly because of their macronutrient content. Are pork scratchings good for diabetics?