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Can You Eat Pork Rinds When Pregnant? Safety, Benefits, and Risks

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Find out if its safe to eat pork during pregnancy, including pork pies and pork scratchings. Plus, precautions to take to keep you and your baby healthy.

Pregnancy comes with a whole host of dietary changes and restrictions. With all the rules about what you can and cannot eat pregnant women often wonder if indulging in cravings for salty crunchy pork rinds is off-limits.

This article examines whether it’s safe to enjoy pork rinds during pregnancy, their potential benefits and risks, portion control, and some healthier pork rind alternatives to satisfy your cravings

Are Pork Rinds Safe to Eat During Pregnancy?

The main concern with eating pork products while pregnant is the potential risk of undercooked meat harboring harmful bacteria like salmonella or listeria. However, commercial pork rinds are considered safe for pregnant women because:

  • These are cooked at 350 to 375°F, which kills any germs that might be harmful.

  • The low moisture content and high salt content prevent microbial growth.

  • Reputable brands adhere to food safety standards during processing and packaging.

Pork rinds don’t pose much of a risk of foodborne illness as long as they are cooked and stored correctly. However, they are still high in sodium, so portion control is important.

Potential Benefits of Pork Rinds for Pregnant Women

In moderation, pork rinds can be a healthier alternative to many processed snacks, offering benefits like:

  • Protein: One ounce has 7 grams of protein, which is good for mom and baby. Many snacks lack protein.

  • Vitamin B12 – Pork rinds provide this essential nutrient that aids baby’s brain and nerve development.

  • Iron – The iron content helps prevent pregnancy anemia and transports oxygen to the baby.

  • Healthy fats – Pork fat provides anti-inflammatory oleic acid and energy for the mother.

  • Fiber – While not high in fiber, pork rinds offer a little to aid digestion.

  • Cravings – Their salty crunch can satisfy cravings in a healthier way than chips or sweets.

While not a complete nutritional powerhouse, pork rinds offer some benefits over heavily processed snack foods.

Potential Risks of Consuming Pork Rinds When Pregnant

  • High sodium – The salted flavor contains a lot of sodium, which can increase fluid retention and blood pressure.

  • Weight gain – Being high in calories and fat, overdoing it on pork rinds contributes excess calories and weight gain.

  • GI issues – The high fat content could lead to stomach upset, diarrhea, or other GI problems.

  • Gestational diabetes – Women with this condition need to be very cautious with high sodium and fatty foods like pork rinds.

  • Nutritional deficits – Pork rinds lack nutrients like calcium, vitamins A and C, and antioxidants that are important during pregnancy.

While pork rinds are fairly safe and offer some advantages, eating too many may carry some risks to be aware of. Moderation and pairing with nutrient-rich foods is key.

Recommended Portion Sizes of Pork Rinds When Pregnant

To keep your pork rind cravings in check:

  • Stick to 1-2 servings max per day. A serving size is around 1 ounce or a small handful.

  • Count out your portion into a bowl rather than eating directly from the bag.

  • Look for mini or individual sized bags to control portions.

  • Choose lightly salted or unsalted varieties to limit sodium intake.

  • Pair pork rinds with fresh veggies, fruit, nuts, yogurt, or other wholesome snacks.

  • Drink plenty of water to stay hydrated and prevent bloating from the sodium.

Being mindful of portions is key to keeping pork rind cravings from going overboard.

Healthier Alternatives to Pork Rinds During Pregnancy

If you want to avoid overdoing it on salty, fried pork rinds, try these healthier crunchy, salty snack alternatives:

  • Air-popped or low-fat popcorn

  • Roasted chickpeas or edamame

  • Unsalted nuts and seeds

  • Baked kale or vegetable chips

  • Rice cakes or rice crackers

  • Lightly salted pretzels

  • Low-sodium tortilla chips with salsa

  • Greek yogurt with crunchy granola

Choose versions of these snacks with minimal added salt whenever possible. Homemade snacks like roasted chickpeas are a great way to control ingredients.

The Bottom Line

Craving pork rinds during pregnancy is very common. When enjoyed in moderation as part of an overall healthy diet, commercial pork rinds are generally safe to eat during pregnancy. They provide some nutritional benefits and can satisfy salty, crunchy cravings.

However, be mindful of portion sizes due to their high sodium and calorie content. Balance out pork rinds with fresh fruits, vegetables, and other wholesome snacks as part of your pregnancy diet. Your doctor can provide personalized advice about how to safely incorporate occasional pork rind indulgences.

can you eat pork rinds when pregnant

The official advice on eating pork in pregnancy

Great news! Pork is safe to eat when you’re pregnant, providing you ensure the meat is well cooked. If you’re pregnant, you’re more likely to get food poisoning, so make sure the juices run clear before you eat pork.

Whether you’re enjoying pork chops, pork mince or a roast pork joint, the NHS advises that all meat, including pork, must be fully cooked during pregnancy. If you eat pork while you’re pregnant, always make sure there is no trace of pink or blood.

If you eat raw or undercooked meat, there is a small risk of getting toxoplasmosis. This is an infection caused by a parasite that lives in raw meat, soil and cat poo. Toxoplasmosis can make your unborn baby very unwell and potentially lead to pregnancy complications, including miscarriage and stillbirth.

Pork pies

Pork pies usually have sausage meat, bacon lardons, and pork mince baked in a pastry crust. Sometimes pork pies are served cold, but it’s okay to eat them while pregnant because the meat is fully cooked from baking them. You might be shocked at how many calories are in a pork pie, though, so eat it in moderation, especially if you don’t want to gain too much weight during pregnancy.

Pork scratchings

Providing the meat has been fully cooked, pork scratchings are safe to eat while you’re pregnant. Pork scratchings are pieces of pork skin that have been roasted or fried in fat until they are nice and crispy. Because they often have a lot of salt and saturated fat, they should only be eaten once in a while.

If you love pork, try one of these great recipes that won’t hurt your baby. Just make sure the meat is fully cooked and has no pink left.

The Day-by-Day Pregnancy Book: Count Down Your Pregnancy Day by Day by Dr Maggie Blott is packed full of advice from a team of experts to help guide you through your pregnancy from conception to birth. See more details here at Amazon.

Why you need to eat more pork rinds

FAQ

Is it safe to eat pork while pregnant?

Avoid undercooked meat, especially poultry, pork, sausages and burgers. Any meat you eat should be cooked thoroughly, should not be pink or have any blood coming out of it. Be careful to cook sausages and minced meat thoroughly.

What junk food should be avoided during pregnancy?

“Ideally, pregnant women would reduce their intake of all highly processed foods with white flour, sugar and artificial additives. Trans fats, such as hydrogenated or partially hydrogenated oils, are particularly detrimental during pregnancy.”

Are pork rinds safe to eat?

Recommendations. If you want to include pork rinds in your diet, it’s best to eat them in moderation. Instead of snacking on them out of the bag, try using them as a crunchy, bacon-like topping on roasted vegetables or a salad. That way, you can enjoy their flavor but keep your calorie and sodium intake to a minimum.

Are pork rinds ok for gestational diabetes?

Generally, pork rinds, which are made from pork skin, are diabetes-friendly snacks. This is owing to their nutritional content — they have zero carbohydrates and mostly contain fat, sodium, and protein. Because of this, they are gentle on blood glucose levels.

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