This is the joint between the tibia/fibula and the metatarsal of the foot. It is also called “pig trotters” in some places. It is usually cooked with sweet vinegar and many Chinese enjoy this traditional dish. Aside from being very tasty, the pork hock is popular because it has very little meat and a lot of collagen.
Pork knuckle, also known as pork hock or pig’s trotter, is a popular dish in German and European cuisine. This collagen-rich cut is believed to offer health benefits like strengthening bones and improving skin. But is pork knuckle actually healthy? Or does it pose certain risks? In this article, we’ll explore the nutritional profile of pork knuckles, potential benefits, and address the controversy around heavy metals found in pig bones.
What is Pork Knuckle?
Pork knuckle refers to the upper portion of a pig’s leg. It contains high levels of collagen, which is found in the skin, bones, and connective tissues. Pork knuckles are larger and meatier than pig’s feet.
This cut is commonly roasted, braised, or slow cooked until tender. The skin becomes crispy while the interior meat and collagen melts into the delicious sauce. Pork knuckles are served in German restaurants and beer halls, often paired with sauerkraut.
Nutritional Profile of Pork Knuckle
Here is an overview of the nutrition found in a 3-ounce serving of pork knuckle:
- Calories: 221
- Fat: 15g
- Saturated fat: 5g
- Protein: 22g
- Cholesterol: 76mg
- Sodium: 198mg
- Iron: 1mg (6% DV)
- Phosphorus: 137mg (14% DV)
- Zinc: 2mg (13% DV)
- Selenium: 16mcg (23% DV)
- Vitamin B12: 1mcg (17% DV)
Pork knuckle is high in protein, providing an impressive 22 grams per serving. It’s also rich in minerals like iron, zinc, selenium, and phosphorus. Vitamin B12 is abundant as well.
However, pork knuckle is high in saturated fat It also contains a fair amount of sodium, so moderation is key. Overall, the nutritional benefits outweigh the cons
Potential Health Benefits of Pork Knuckle
The nutrition found in pork knuckle may offer the following benefits:
-
Anemia prevention – The iron in pork knuckle improves red blood cell production and oxygen circulation This helps prevent iron-deficiency anemia
-
Bone health – Phosphorus and zinc support bone mineral density and prevent osteoporosis The collagen may also benefit bones
-
Thyroid support – Selenium is essential for proper thyroid hormone metabolism and thyroid gland function.
-
Healthy skin – Collagen is thought to keep skin firm, smooth, and wrinkle-free. The zinc aids wound healing.
-
Immune function – Selenium, zinc, and vitamin B12 all support immune system health.
Consuming pork knuckle 1-2 times per week can provide valuable nutrition to complement an overall healthy diet. Those with anemia, osteoporosis risk, or thyroid issues may benefit the most.
Controversy Over Heavy Metals in Pork Knuckle
While pork knuckle has nutritional upsides, there is some controversy over potential heavy metal exposure. One study found concerning levels of chromium, arsenic, and lead in pork knuckle bones.
Researchers examined how simmering and stewing affected heavy metal concentrations. Results showed:
-
Chromium – Levels reduced by 3.4% after simmering. Stewing reduced it by 5.6%.
-
Arsenic – Simmering lowered arsenic by 13.4%. Stewing decreased it by 22%.
-
Lead – Simmering reduced lead by 12.5%. Stewing lowered it by 22.1%.
Although cooking decreased heavy metals, they were still detectable at the end of cooking. Eating pork knuckle bones regularly may lead to excessive exposure over time. Moderation is recommended.
Other Potential Risks of Pork Knuckle
In addition to heavy metals, pork knuckle does come with other potential risks:
-
Saturated Fat – The saturated fat content is high at 5g per serving. This may raise LDL cholesterol levels.
-
Sodium – Processed and cured pork knuckles contain lots of added salt, which may increase blood pressure.
-
Parasites – Undercooked pork can contain worms like trichinella or tapeworms. Always cook pork thoroughly to 165°F.
-
Allergies – Some people are allergic to pork and need to avoid it entirely.
While pork knuckle is certainly not dangerous for most people, those with high cholesterol, hypertension, or pork allergies should use caution and limit intake.
Collagen Supplements vs Pork Knuckle
Pork knuckle is prized for its high collagen content. Collagen is believed to support skin, bone, and joint health. But is eating pork knuckle better than taking a supplement?
Collagen supplements come in powder or capsule form. They provide a very concentrated dose that is easy for the body to absorb. Supplements also avoid the saturated fat and sodium found in pork knuckle.
However, cooking pork knuckle into stews and soups helps break down the collagen into gelatin. This makes it more bioavailable than the intact collagen in supplements. The meat also provides protein, vitamins, and minerals that supplements lack.
Overall, taking 10-20 grams per day of a hydrolyzed collagen supplement is likely the most effective way to increase collagen intake. But periodically enjoying pork knuckle can provide benefits too. Combining both gives you the collagen boost along with the delicious flavors.
Is Pork Knuckle Healthy: The Bottom Line
Pork knuckle is a nutritious cut of meat containing protein, essential minerals like iron and zinc, and skin-enhancing collagen. Consuming it 1-2 times per week as part of a balanced diet can offer health perks.
However, the saturated fat and sodium content should be considered. There is also some concern over heavy metals accumulating in pork bones over time. Moderation and proper cooking is key.
For those seeking collagen benefits, a supplement can provide a concentrated daily dose. But the cooked collagen in pork knuckle may be more easily absorbed. Enjoying the occasional pork knuckle while taking a supplement combines the best of both worlds.
At the end of the day, pork knuckle can be a healthy meat choice with some cautions. Pay attention to portion size, cooking method, and frequency of consumption to keep risks low and benefits high. Then sit back and enjoy some classic German cuisine in moderation!
What could be the possible health benefits?
You guessed it! Anti ageing!
What is all the hype about?
You may be wondering why all the fuss is about the collagen content. Well, many people believe that eating collagen-rich foods like pork hock, shark fin, and fish skin can help them stay young.
Collagen is a tough, stick-together protein that makes up one-third of the protein in our bodies. This protein is commonly found in skin, bones and connective tissues. It gives the skin strength and structure and is very important for getting rid of dead skin cells. As people get older and are exposed to ultraviolet light and other environmental factors, their collagen production goes down. This is called intrinsic aging. According to dermatologists, the lost of collagen in skin causes wrinkles and sagging.
Collagen is used a lot in beauty products like revitalizing lotions, which claim to raise collagen levels, because of its supposed health benefits. The consumption and use of collagen to treat ageing has sparked much debate about its effectiveness.
Collagen supplementation has been used for years in Japan to fight aging, and it has only recently caught on in the West. Some restaurants in the United States even incorporated collagen rich “wrinkle free meals” in their menus. Unfortunately, the British Skin Foundation claims that the consumption of collagen does not benefit the skin at all. That’s because, like all proteins, collagen will be broken down into amino acids when in the body. Then, these amino acids will be used to make different types of protein, which are needed to build muscle and cartilage, keep hair and nails healthy, and make hemoglobins. Researchers think that if someone thinks they feel better after taking collagen, it might just be a placebo effect making them feel good.
In addition, the protective nature of skin might mean that collagen creams are not effective either. Although the skin is porous to enable perspiration to occur, it also prevents microorganisms from invading the body. So, something must have a molecular weight of less than 3000 in order to get through the skin. However, most collagen molecules used in cosmetic creams and lotions have a molecular weight of about 300 000.
Pork: Consumer Reports finds harmful bacteria in meat
FAQ
Are pork knuckles fatty?
Is pork knuckle fat or collagen?
Is pork knuckle high in cholesterol?
Are pork knuckles good?
Is pork knuckle healthy?
Phosphorus is important for healthy bones and teeth, and sodium helps to regulate fluid balance in the body. Additionally, pork knuckle contains several B vitamins, including B3 (niacin), B7 (biotin), B9 (folate), and K. Niacin is important for maintaining healthy skin, while biotin helps to promote healthy hair, skin, and nails.
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
Why is pork knuckle so popular?
One of the reasons why pork knuckle is popular is because of its collagen content, which is believed to help prevent aging and keep the skin youthful. Collagen is a protein that makes up one-third of the protein in the human body, and it is commonly found in skin, bones, and connective tissues.
Does a pork knuckle make a good crackling?
The plain fact is that the shape of a pork knuckle means the crackling will never be quite as perfect as what you can achieve with a nice, flat piece of pork belly where the crackling can be made perfect from edge to edge. But we get darn close, and I reckon better than anything I’ve seen out there!