People all over the world like to snack on pork rinds, which are also called pork skins. They have been around for hundreds of years. Theyre made from the skin of pigs and can be fried, slow cooked or baked. For the main ingredient, which is usually the back of pig skin, it has a bad name for being unhealthy and high in fat.
But pork rinds are enjoyed by diet-conscious individuals, thanks to their nutritional value. A lot of people on the keto diet like pork rinds because they are natural, high in protein, and low in carbs, unlike other processed snack foods.
They are also gluten-free and can be a good option for those with celiac disease or gluten sensitivities.
Crunchy and flavorful pork skins, also known as pork rinds, are a beloved snack for many people. But concerns over their nutritional value may have some wondering – are pork skins actually bad for you?
This classic snack food is having a resurgence in popularity thanks to low-carb diets like keto. However, pork skins’ high sodium and saturated fat content does come with potential health risks.
In this article we’ll analyze the pros and cons of pork skins to determine if they should be avoided or can be enjoyed in moderation.
Nutritional Profile of Pork Skins
Here is the nutritional breakdown for a 1-ounce (28g) serving of plain pork skins:
- Calories: 150
- Fat: 13g
- Saturated Fat: 5g
- Sodium: 450mg
- Protein: 7g
- Carbs: 0g
Right away you can see that pork skins provide no carbs and decent protein at 7g per serving. The zero carbs make them very low-glycemic and attractive for low-carb diets.
However, pork skins are also high in sodium and saturated fat Too much sodium can spike blood pressure, while excess saturated fat boosts LDL “bad” cholesterol.
So the nutritional profile of pork skins is a mixed bag. Now let’s dive deeper into the potential pros and cons.
Possible Benefits of Pork Skins
Here are a few advantages that pork skins offer:
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Curb snack cravings – The crunchy, fatty, salty taste helps satisfy junk food cravings.
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Flavor variety – Provides a nice change of pace from bland diet foods.
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Portable – Individual bags are easy to take on-the-go.
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Keto-friendly – With zero carbs, pork skins fit into a ketogenic diet.
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Gluten-free – A good alternative snack for people with celiac disease.
When consumed carefully, pork skins can add convenience, crunch, and flavor diversity to your diet without spiking blood sugar.
Potential Downsides of Pork Skins
However, there are also some possible health concerns to keep in mind:
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High in sodium – The 450mg per serving leads to a high sodium intake.
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Lots of saturated fat – This less healthy fat boosts LDL cholesterol levels.
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Weight gain risk – The high calorie density promotes overeating and weight gain.
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Highly processed – Typically loaded with artificial preservatives and additives.
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Nutrient poor – Lack beneficial vitamins, minerals, antioxidants of whole foods.
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Inflammation risk – Frying may produce inflammatory advanced glycation end products (AGES).
Overall, moderation and portion control is key with pork skins to minimize these potential downsides.
Health Impact of Too Many Pork Skins
Consuming pork skins too frequently and in large quantities can negatively impact your health over time:
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Increased blood pressure – Excess sodium intake strains blood vessels and the heart.
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Higher LDL cholesterol – Can lead to atherosclerosis and heart attack/stroke risk.
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More body fat – Eating too many calories from pork skins packs on pounds.
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Greater inflammation – From fried AGEs, sodium, and saturated fat.
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Nutritional deficiencies – Outcrowds healthier whole food sources of nutrients.
It’s clear that pork skins are best enjoyed carefully as an occasional treat.
Tips for Choosing Healthier Pork Skins
If you want to eat pork skins moderately as part of an overall healthy diet, here are some tips:
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Seek out low-sodium varieties to limit bloating.
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Choose baked instead of fried for less fat and fewer AGEs.
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Go for skins without artificial colors, flavors or preservatives.
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Pair with vegetables to balance nutrients.
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Drink extra water to counteract dehydration from the sodium.
Being selective about your pork skins makes them a better option.
Healthy Ways to Eat Pork Skins
Here are some examples of incorporating pork skins into a balanced diet:
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Top a salad with a few crushed skins instead of croutons.
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Dip them in guacamole or salsa instead of deep frying.
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Crumble a few on top of lentil soup for crunch.
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Use moderate portions as a substitute for croutons on a keto-friendly Caesar salad.
These provide nutritional benefits without going overboard on pork skins.
The Bottom Line
While pork skins can seem like an unhealthy processed snack, enjoying them occasionally and carefully selected can be fine for most people. But limiting portions and sodium is key to avoiding adverse effects on heart health. Overall, pork skins are best eaten in moderation as part of an otherwise nutritious diet centered around whole foods.
RICH IN VITAMINS AND MINERALS
There are a lot of good vitamins and minerals in pork rinds that are very important for your health. These include:
- Vitamin B12: Vitamin B12 is found in pork rinds and is needed by the body to make energy and red blood cells. It also helps to keep the nervous system healthy.
- Vitamin B6 is an important biochemical that the body needs for many processes. It is a water-soluble vitamin. It helps the immune system work and breaks down proteins and homocysteine. Vitamin B6 also protects neurons and can help keep your brain from getting worse.
- Niacin is a water-soluble vitamin that is also known as vitamin B3. It helps make energy and repair cells. It helps break down carbs, fats, and proteins, keeps skin and nerves healthy, and makes sure blood flows well.
- Pantothenic acid, which is also called vitamin B5, is an important nutrient that helps the body do many things. It plays a part in making energy, making fatty acids and cholesterol, and breaking down carbs and fats. It is also important for the nervous system and adrenal glands to have enough pantothenic acid.
- Iron is an important mineral that helps the body do many important things, like carrying oxygen through the blood and making red blood cells.
- Zinc: This mineral is important for many things, like making hormones, immune system function, cell growth and repair, and wound healing. Zinc also helps the body take in other nutrients, like vitamin A.
- Selenium: Selenium is a very important trace mineral that helps the body in many ways. It is important for the immune system to work right and helps protect against oxidative stress. Besides that, it helps keep the thyroid healthy and can help both men and women get pregnant.
People often think that because pork rinds are high in cholesterol, they might make cholesterol levels go up. However, this is not the case. In fact, a serving of pork rinds only has 15% DV of cholesterol, which makes them a great choice for people who are watching their cholesterol levels or on a low-cholesterol diet.
PORK RINDS NUTRITION FACTS
Deep fried pig skins are a high-fat, high-protein food popular in many cultures. They are a good energy source and have various health benefits.
Are Pork Rinds Healthy? | High Protein Low Carb Keto Snack | LiveLeanTV
FAQ
Is pork skin healthy to eat?
What are the side effects of eating pork rinds?
Are pork skins healthier than chips?
Does pork skins raise cholesterol?
Are pork rinds bad for You?
Pork rinds are high in both saturated fat and cholesterol, an unhealthy combination that can raise your low-density lipoprotein (LDL) levels — the “bad” kind of cholesterol. If you eat pork rinds, here are some things to consider: Look for brands that don’t contain artificial preservatives and flavorings and that are lower in sodium.
Is pork skin edible?
Pork skin is considered an edible byproduct of pork processing. The skins are frozen and sold to companies that produce pork rinds on a large scale ( 1 ). To make pork rinds, pork skin is first boiled to soften and render any fat under the skin.
Are pork rinds good for weight loss?
Pork rinds are high in protein and low in calories, making them a great snack for anyone looking to lose weight or build muscle. Pork rinds, also known as pork crackling or pork skin, are a popular snack made from the skin and fat of a pig.
Are crispy pork rinds healthy?
Crispy pork rinds are high in protein and fat. They’re carb-free, which makes them appealing to those on a low carb diet. However, they’re very low in any beneficial vitamins or minerals. A medium-sized, single-serving bag which contains 2 ounces (57 grams) provides ( 2 ):