You may have heard that pork is not red meat, but it is. It has the same risks as other red meats.
You might’ve learned that pork is red meat. But maybe you’ve also learned that pork is white meat. Both can’t be true, right?.
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Based on the US Department of Agriculture, there is only one correct answer: pork is a type of red meat, even though it can turn pale when cooked.
Let’s talk more about what it means to be red meat and whether pork is a healthy choice.
Pork shoulder is a popular and flavorful cut of meat But is loading up on pork shoulder a healthy choice? In this article, we’ll analyze the nutritional profile of pork shoulder and weigh out the health impacts of including it in your diet
Overview of Pork Shoulder
Pork shoulder comes from the front leg of the pig It’s sold whole or separated into cuts like arm roast, blade roast, picnic roast, and shoulder steaks
This affordable cut is known for its marbling, tenderness and juiciness when cooked low and slow. It shines in dishes like pulled pork, carnitas, smoked pork shoulder, and pork roast.
But with pork’s reputation not being the most healthy of meats, should you be eating pork shoulder regularly? Let’s find out.
Nutritional Profile of Pork Shoulder
Here is an overview of the nutritional contents in 3 ounces (100g) of raw, fresh pork shoulder:
- Calories: 186
- Fat: 12g total fat; 4g saturated fat
- Cholesterol: 62mg
- Protein: 17g
- Vitamins: Vitamin B6, B12, niacin, riboflavin, thiamine
- Minerals: Selenium, zinc, phosphorus
Pork shoulder provides a good amount of protein, B vitamins, selenium, zinc, and other nutrients. But it is also higher in saturated fat and cholesterol compared to leaner cuts.
Now let’s analyze the potential health impacts of these nutritional components.
Potential Benefits of Pork Shoulder
Here are some of the potential health benefits associated with eating pork shoulder:
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High-quality protein – Pork shoulder is an excellent source of complete, animal-based protein containing all essential amino acids. Protein is vital for building muscle mass and bone strength.
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B vitamins – It contains high amounts of thiamin, riboflavin, niacin, B6 and B12. These aid energy metabolism and nerve function.
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** Selenium** – Pork shoulder provides 37% of your daily selenium needs per serving. Selenium acts as an antioxidant and supports immunity.
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Phosphorus – Phosphorus helps strengthen bones and teeth and helps convert food into energy.
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Zinc – Zinc supports immune function, growth, DNA synthesis, and neurotransmitter function.
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Iron – Pork contains heme iron, which has higher bioavailability than plant-based iron. Iron carries oxygen in the blood.
So in moderation, pork shoulder can provide high-quality protein, energizing B vitamins, and important minerals like selenium, zinc, phosphorus and iron.
Potential Risks of Eating Pork Shoulder
However, there are also some nutritional elements in pork shoulder that may negatively impact health:
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Saturated Fat – The 4g of saturated fat per serving accounts for 22% of the daily value, which may raise cholesterol levels and heart disease risk.
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Cholesterol – The 62mg of cholesterol (21% DV) can also contribute to higher blood cholesterol.
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Heme iron – Heme iron from meat may increase oxidative stress and inflammation in excess amounts.
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Cured/processed – Cured pork shoulder options contain added sodium. The nitrites used can form carcinogenic compounds.
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Cancer risk – Some studies link processed pork intake to increased risk of colorectal cancer and other cancers.
So eating pork shoulder in high amounts or too frequently may potentially increase risk of heart disease, cancer, and other conditions over time. Moderation is key.
Is Pork Shoulder Healthy Overall?
Given its nutritional pros and cons, is pork shoulder healthy overall? Here are some key points to summarize:
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In moderation (1-2 times per week), pork shoulder can be included as part of a healthy diet, providing high-quality protein, B vitamins, and important minerals.
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Those trying to lose weight should watch portion sizes and frequency due to the high fat and calorie content.
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People with heart disease or cholesterol issues may want to choose leaner cuts of pork.
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In general, fresh pork shoulder is healthier than cured/processed options like ham or bacon.
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Cooking method impacts healthiness – roasted, baked or grilled pork shoulder is healthier than breaded and fried versions.
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Variety in protein sources is important – don’t just rely on pork for all your meals.
So having the occasional serving of pork shoulder can fit into a balanced diet for most people when paired with plenty of veggies, fruits, and whole grains. But daily or excessive portions are not necessary for good health.
Healthy Ways to Enjoy Pork Shoulder
Here are some tips to healthfully enjoy pork shoulder as part of your diet:
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Stick to modest 3-4 ounce portions.
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Limit intake to 1-2 times per week at most.
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Opt for leaner shoulder cuts like arm roast or pork chops over fatty options like country-style ribs.
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Choose baked, roasted or grilled cooking methods instead of pan/deep frying.
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Wrap in bacon or brush with oil sparingly to avoid excess saturated fat.
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Pair with antioxidant-rich sides like fruits and veggies to balance the meal.
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In stir fries or lettuce wraps, mix pork with plant proteins like tofu, chickpeas or white beans.
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For sandwiches, use thicker, hearty bread over buttery, flaky options to cut fat and calories.
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Select uncured versions over cured/processed pork shoulder meats when possible.
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Balance out your diet with other lean protein sources like fish, beans, lentils and chicken.
Following these simple guidelines allows you to benefit from pork shoulder’s nutritional perks while minimizing any potential downsides.
Healthy Pork Shoulder Recipe Ideas
Here are some nutritious recipe ideas that highlight the delicious flavor of pork shoulder:
- Pork Shoulder Stew with Tomatoes, White Beans & Kale
- Pork Lettuce Wraps with Peanut Sauce
- Hawaiian Stuffed Pork Shoulder with Pineapple
- Pork Shoulder Sheet Pan Nachos
- Balsamic & Herb-Roasted Pork Shoulder with Roasted Veggies
- Puerto Rican Pernil (Roasted Pork Shoulder)
- Pork Shoulder Pho with Rice Noodles
- Pork Chili Verde with Hominy
- Mediterranean Pork & Olive Sheet Pan Dinner
- Pork Banh Mi Sandwiches with Pickled Carrots
Alternatives to Pork Shoulder
For those avoiding pork for religious or health reasons, here are some alternative protein choices with a similar flavor and texture:
- Chicken – Use boneless chicken thighs for stews and sandwiches.
*Turkey – Try turkey breast or thighs to substitute in recipes. - Jackfruit – Young jackfruit mimics pulled pork well when seasoned.
- Seitan – Buying or making wheat-based seitan creates a pork-like texture.
- Tempeh – Smoky baked tempeh crumbles can mimic ground pork.
- Tofu – Marinated, fried tofu substitutes nicely for pork.
- Beans – Kidney or pinto beans work for chili recipes.
- Lentils – Braised or smoked lentils can mimic pork shoulder.
- Mushrooms – Sliced, grilled portobello mushrooms can substitute for steak.
With some creative substitutions, you can adapt pork shoulder recipes while still enjoying delicious and nutritious meals.
Is Pork Shoulder Healthy: The Bottom Line
Overall, fresh pork shoulder can be enjoyed moderately as part of a balanced diet for most people. It provides high-quality protein, B vitamins and important minerals like zinc and selenium.
However, it’s higher in saturated fat and cholesterol than leaner meats. Eating too much may raise risks for heart disease, cancer and obesity. Limit portions to 3-4 ounces, 1-2 times per week.
Choosing baked, roasted or grilled versions over fried pork, watching your overall calorie intake, and balancing it with plenty of fruits, veggies and plant proteins allows you to healthfully reap pork shoulder’s unique flavors and nutrition. Substitutions like chicken, turkey and beans also work well for those avoiding pork.
So savor the juicy flavor of pork shoulder in moderation alongside a variety of other wholesome foods for the optimal healthy diet approach. With some care in preparation and portion size, pork shoulder can be a delicious and nutritious addition to your meal rotation.
Common Questions about Pork Shoulder Nutrition
Still have some questions about the health impacts of pork shoulder? Here are answers to some frequently asked questions:
Is pork shoulder inflammatory?
In moderation, it’s unlikely to cause major inflammation issues. But excessive intake of its saturated fat could activate inflammatory pathways.
Is pork shoulder good for weight loss?
It can be if eaten in sensible portions and frequencies. But be mindful of calories since it’s a higher fat meat.
Is pork shoulder alkaline or acidic?
Pork is considered one of the more acidic meats. But in a balanced diet this is unlikely to cause acidity issues.
Does cooking method change pork shoulder’s nutrition?
Grilling, ro
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How does pork compare to beef?
Both pork and beef are red meat, and they have similar health benefits and risks. What really matters, Zumpano says, is the cuts of meat you choose and how often you eat them.
You should limit your red meat consumption to no more than 3 ounces per week, which comes out to one to two servings per week. People with heart disease or high cholesterol should eat even less. And the cut of the pork is important, too.
When you’re choosing any type of red meat, you should always go for the leanest cut possible.
According to Zumpano, it may be easier to find lean cuts of beef at the grocery store than lean cuts of pork. However, the most important thing to remember is to pick the leanest cut that you can find. “Also, consider organic pork, when possible. ”.
She says that compared to regular meat, organic meat has more nutrients and less exposure to antibiotics, growth hormones, and pesticides.
Avoid inherently fatty cuts of pork, including ham, pork shoulder, pork belly and spareribs. Again, instead look to the leanest cuts of pork, like:
“Always cut off any visible fat off before you eat it,” Zumpano adds.
And finally: What about bacon?
We have bad news: all processed meats, even processed pork products, are on the “skip” list because they are high in fat and salt and can cause cancer. That list includes bacon, sausage, ham, hot dogs, salami and deli meats.
Pros and cons of eating pork
Zumpano says, “Pork is a good source of high-quality protein and a number of nutrients. However, it’s also a source of saturated fat and cholesterol, so you should limit how often and how much you eat it.” ”.
A quick look at the benefits of pork:
- A good source of protein: Meat is a powerful source of protein. One serving of pork (100 grams or 3. 5 ounces) has nearly 21 grams of protein.
- Full of good things for you: Pork is a great source of protein as well as many vitamins and minerals, like iron, zinc, and B vitamins.
Pork is high in both saturated fat and sodium (salt), which have been linked to an increased risk for cardiovascular diseases, or diseases that affect your heart and blood vessels.
“Saturated fats are found in many animal-based foods, including meat and dairy,” Zumpano says, “and they’ve been linked to an increase in LDL, or ‘bad’ cholesterol, which can lead to coronary artery disease.”
The American Heart Association says calories from saturated fat shouldn’t make up more than 6% of your daily calories. If you consume 2,000 calories a day, that means 120 calories or fewer should come from unsaturated fat, which comes out to 13 grams of saturated fat per day. One serving of ground pork alone has more than 12 grams of unsaturated fat.
And don’t forget about all the sodium.
“Because most pork is processed, it contains high amounts of sodium, which can cause increases in blood pressure and lead to heart disease and stroke,” Zumpano adds.
For the record, having a pork chop for dinner or two bacon slices at brunch once in a while won’t cause cancer. But there is a clear and proven link between red meat and cancer. This includes pork, especially pork products that have been processed.
Let’s back up: Carcinogens are substances that may cause cancer in humans — and red meat is thought to be one of them. After extensive research, the International Agency for Research on Cancer (IARC) has classified red meat as a Group 2A carcinogen, which it describes as “probably carcinogenic to humans.”
In particular, red meat is thought to increase your risk of colorectal cancer. And one review showed that pork consumption is more closely connected to an increased risk of rectal cancer than other types of red meat.
And there’s more: processed meat is a Group 1 carcinogen, which means it is known to cause cancer in humans. That puts bacon and sausage in the same category as tobacco and alcohol!.