Though you may have heard it called âthe other white meat,â pork is considered red meat. People all over the world eat it, even though some religions, like Islam and Judaism, say it’s wrong to do so. Â.
As a red meat, pork has a reputation for being unhealthy. However, it is a good source of certain nutrients, as well as high-quality protein. Consumed in moderation, it can make a good addition to a healthy diet. Â.
Thiamine is a B vitamin that is needed for many bodily functions. Pork has more of it than other red meats like beef and lamb.
Vitamins B6 and B12, also found abundantly in pork, are essential for blood cell formation and brain function. Additionally, pork is a great way to get iron because the heme-iron found in red meats is easily absorbed by the body.
The selenium in pork is essential for proper thyroid function. A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium.
Pork is one of the most commonly consumed meats worldwide. From bacon and ham to pork chops and roasts, pork products are found on dinner tables across the globe. Some people eat pork every day as part of their regular diet. But is eating pork everyday bad for your health? Let’s find out.
Moderation is Key
Like most foods, pork can be included as part of a balanced diet. However, you must consume it in moderation and cook it healthily. Pork is a type of red meat that is rich in proteins, vitamins, and minerals, but it is also high in fat and cholesterol.
Eating too much pork regularly can increase your risk of certain health issues if the portions are too large or cooking methods unhealthy. The key is practicing portion control and choosing lean cuts of pork. The recommended serving size is 3 to 4 ounces, about the size of a deck of cards. Stick to this reasonable portion at each meal and avoid going overboard. Spread out your pork intake throughout the week instead of consuming large portions every day.
Nutritional Profile of Pork
Pork contains a number of beneficial nutrients that offer health perks when consumed in moderation Here is an overview of the nutritional value of a 3-ounce serving of lean, cooked pork
-
Protein Pork is an excellent source of high-quality protein, providing around 25 grams per 3-ounce serving Protein helps maintain and repair tissues and muscles in the body
-
B Vitamins: Pork contains thiamin, niacin, vitamin B6, and vitamin B12. These B vitamins help convert food into energy and play key roles in nervous system function.
-
Zinc: A serving of pork delivers about 2 milligrams of zinc, a mineral that supports immune health and wound healing.
-
Iron: Pork provides a small amount of heme iron, the most easily absorbed type of iron that helps prevent anemia.
-
Selenium Pork contains some selenium, an antioxidant mineral that protects cells from damage.
So in moderate amounts, pork can be a nutritious part of your diet by supplying vital nutrients. However, it also contains some less beneficial components.
Potential Drawbacks of Eating Pork Daily
While pork offers health advantages, it does come with a few cautions:
-
Saturated Fat and Cholesterol: Pork contains more saturated fat and cholesterol than other meats like chicken and fish. Too much saturated fat boosts LDL “bad” cholesterol levels which increases heart disease risk.
-
Heme Iron Overload: Heme iron is easily absorbed, but excessive intake from frequent pork consumption can lead to iron overload. This may cause issues like liver disease and diabetes over time.
-
Nitrates/Nitrites: Processed pork products often contain sodium nitrate or nitrite preservatives to maintain color and prolong shelf life. Studies link nitrates and nitrites to health concerns like cancer.
-
Toxoplasmosis: Raw or undercooked pork may harbor toxoplasmosis, a parasite that can be harmful to pregnant women and individuals with compromised immune systems. Always cook pork thoroughly to an internal temperature of at least 145°F.
To minimize these downsides, opt for unprocessed pork cuts without nitrates/nitrites like fresh pork chops, pork tenderloin, bone-in ham, etc. Also stick to your 3-4 ounce portion size at meals and avoid overdoing it.
Healthiest Ways to Cook and Eat Pork
Choosing healthy cooking methods and making smart dietary swaps can also reduce any potential downsides of eating pork regularly:
-
Opt for Lean Cuts: Select leaner cuts of pork like pork tenderloin and pork chops with “loin” or “chop” in the name. These contain less saturated fat than higher-fat cuts like ribs, sausage, and ground pork.
-
Trim Off Excess Fat: Even with leaner cuts, be sure to trim away any visible fat before cooking to cut down on saturated fat intake.
-
Cook With Low-Fat Methods: Baking, grilling, roasting, or sautéing in a skillet are all healthy ways to prepare pork. Avoid frying which can add extra grease and calories.
-
Watch the Portions: Measure 3-4 ounce portions to keep quantities under control and balance it out with veggies and whole grains at meals.
-
Limit Processed Pork: Skip bacon, ham, sausage, and other processed pork products containing preservatives like nitrates and excessive sodium.
-
Eat More Fish and Poultry: Substitute pork with heart-healthy fish like salmon or trout a few times per week plus skinless poultry as lower-fat alternatives.
How Much Pork is Too Much? Dietary Guidelines
So how much pork can you safely eat while keeping your diet well-balanced and healthy overall? Here are the recommendations from major health authorities:
-
USDA: The USDA Dietary Guidelines don’t specify exact amounts for pork alone. But they advise limiting overall intake of processed meats like deli ham and consuming less than 10% of calories from saturated fat daily for heart health. This amounts to about 22 grams based on a 2000 calorie diet.
-
AHA: The American Heart Association advises consuming no more than 6 ounces of cooked lean meat, poultry or seafood per day as part of a heart-healthy dietary pattern. This would apply to a total of 6 ounces from all meats including pork.
-
AICR: The American Institute for Cancer Research recommends no more than 18 ounces (cooked weight) per week of red meat including pork. This equals around 3 average servings, leaving room for poultry, fish, and plant proteins too.
The bottom line is most experts recommend limiting higher-fat red meats like pork to just a few times per week rather than daily. Balance pork intake with poultry, fish, beans, nuts, seeds and plant proteins instead of making it your go-to protein source each day.
Healthy Pork Recipes to Add Variety
To enjoy pork as part of a nutritious diet, get creative in the kitchen! Here are some delicious, good-for-you recipes featuring lean pork to add to your routine:
-
Baked Pork Chops and Apples: Season bone-in pork chops with a touch of olive oil, salt, pepper and sage. Bake alongside sliced apples for a flavorful, antioxidant-packed dinner.
-
Pulled Pork Lettuce Wraps: Shred slow-cooked pork shoulder and pile into lettuce leaves with avocado slices, tomato, red onion and cilantro for a lighter taco alternative.
-
Stir-Fried Pork and Vegetables: Quickly stir-fry thin slices of pork loin with broccoli, carrots, bell peppers and reduced sodium soy sauce and serve over brown rice.
-
Pork Tenderloin with Roasted Sweet Potatoes: Rub a pork tenderloin with chili powder, cumin and oregano and roast alongside seasoned sweet potato wedges for a simple, satisfying meal.
-
Citrus Pork Kebabs: Assemble skewers with cubes of pork tenderloin, pineapple, bell pepper and red onion brushed with an orange juice and honey marinade for grilling.
Mix up your pork dishes to find new favorites while keeping portion sizes reasonable. Aim for no more than 3 to 4 ounces in a meal alongside plenty of plant foods.
The Bottom Line
At the end of the day, pork can be part of a healthy diet when consumed in moderation. Most experts recommend limiting intake to no more than 2 to 3 servings per week rather than daily as part of an overall balanced approach. To reap the benefits that pork provides while minimizing any potential downsides, opt for unprocessed lean cuts, watch your portions, cook it properly and complement it with lots of fruits, veggies, whole grains, beans, nuts and plant proteins. With some small adjustments to your eating habits, you can still enjoy juicy pork dishes on occasion as part of an wholesome diet.
Potential Risks of Pork
Some types of pork are high in sodium and saturated fats, even though they are also high in many important vitamins and nutrients. If you want to eat healthily, you should try to avoid foods that are high in sodium and saturated fats. Â.
If you’re trying to take care of your heart health or stay away from saturated fats, you should eat the leanest, least processed pork you can find.
Some cured pork products, like bacon, contain sulfates or sulfites, which are chemical preservatives that you should eat in small amounts or not at all. Look for salt-cured or uncured options instead.
Keep in mind that the way you prepare pork will impact its fat content. Instead of frying, opt for grilling, roasting, baking, or broiling. Itâs best to avoid fat-heavy pork products like bacon. Opt instead for leaner varieties that are minimally processed and higher in protein.
Can Contain Parasites Eating undercooked or raw pork can result in parasitic infections. Taenia solium, or pork tapeworm, is an intestinal parasite. Most of the time, it’s not dangerous, but sometimes it can cause cysticercosis, a disease that causes seizures.
Eating raw or undercooked pork can also result in trichinosis, an infection of parasitic roundworms called Trichinella. While trichinosis symptoms are usually mild, they can become serious â even fatal â especially in older adults.
To avoid parasitic infection, always cook pork thoroughly. Before serving, use a meat thermometer to make sure the meat is hot enough to kill any parasites or bacteria that might be in it.
Potential Health Benefits of Pork
Pork has a lot of iron, zinc, and other vitamins and minerals that your body needs to work. Itâs also an excellent source of high-quality protein. Minimally processed, lean, fully-cooked pork eaten in moderation can provide certain benefits when added to your diet.
Research has found a number of potential health benefits associated with eating pork:Â
Muscle Maintenance
The high-quality proteins in pork are complete amino acids and therefore perfect building blocks for creating new muscle. As we age, we lose muscle mass, which can lead to conditions like sarcopenia â extreme muscle degeneration.
If you live a healthy life and work out, eating high-quality protein like that found in pork can help slow or reverse sarcopenia. It can also help maintain the healthy muscle tissue you already have.
Increased Muscle Performance
Pork contains the amino acid beta-alanine, which helps your body form a compound called carnosine. Carnosine is important for muscle function.
Studies have shown that taking high doses of beta-alanine supplements for four weeks raises the amount of carnosine in a person’s muscles by 2040% to 2080%.
High levels of carnosine have also been linked to lower fatigue and higher muscle performance in humans.
Should You Eat Pork? Is Pork Healthy? Results & Benefits from Eating Pigs | Carnivore Diet Pork
FAQ
What happens when you eat pork every day?
How many times a week can you eat pork?
Is pork actually unhealthy?
What is the unhealthiest meat?