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.
Salt pork, also known as salt-cured pork or bacon, is a type of cured meat that has been around for centuries. Many people wonder – is salt pork bad for you or does it offer some nutritional benefits? In this article, we’ll explore the pros and cons of salt pork and help you determine if it should have a place in your diet.
What is Salt Pork?
Salt pork refers to pork that has been preserved and cured with salt. It’s made from pork bellies or other fatty cuts of pork that are salted heavily, then packed into containers and left to cure for at least 30 days. This curing process draws out moisture and preserves the meat, allowing it to be stored without refrigeration.
The high salt content prevents bacterial growth while the fat acts as a natural preservative. Salt pork provides a concentrated source of pork flavor and is often used to season dishes or soups. It’s also commonly added to bean dishes, stews, and greens.
Some types of salt pork may be smoked as part of the curing process. The smoking adds flavor and also aids in preservation. Common forms of salt pork include slab bacon, salt pork belly, and fatback.
Nutrition Facts – How Does it Compare to Fresh Pork?
Salt pork is high in sodium, given the liberal use of salt during curing A 3-ounce serving of cooked salt pork contains
- Calories: 291
- Total fat: 26g
- Saturated fat: 9g
- Cholesterol: 81mg
- Sodium: 928mg
- Protein: 15g
By comparison, a 3-ounce serving of cooked fresh pork tenderloin has:
- Calories: 180
- Total fat: 6g
- Saturated fat: 2g
- Cholesterol: 74mg
- Sodium: 73mg
- Protein: 24g
As you can see, fresh pork has less fat, sodium, and calories than cured salt pork. However, salt pork is a good source of protein. It also provides a hefty dose of fat-soluble vitamins A, D, E, and K.
Potential Benefits of Salt Pork
Here are some of the potential benefits salt pork can provide:
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Flavor – The salty, smoky, umami flavors of salt pork can significantly enhance the taste of dishes. Just a small amount can impart big flavor.
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Fat – The high fat content in salt pork means it adds richness, moisture, and texture to recipes. The monounsaturated fat may also have benefits for heart health.
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Protein – With 15g protein per 3-ounce serving, salt pork contributes useful amounts of this important macronutrient.
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Vitamins – As mentioned earlier, salt pork contains fat-soluble vitamins A, D, E and K. Vitamin K in particular supports bone and heart health.
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Long shelf life – Properly cured salt pork does not require refrigeration and stores well at room temperature. This makes it handy for camping trips, emergency food supplies, and pantries.
Potential Downsides of Eating Salt Pork
However, there are also some potential downsides to keep in mind:
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High in sodium – The average American already consumes too much sodium. The high salt content of cured meats like salt pork adds a significant amount of sodium to your diet.
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Increased cancer risk – Studies link high consumption of processed meats like bacon and salt pork to increased colorectal cancer risk.
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Nitrates/nitrites – Many salt pork products also contain nitrates or nitrites to stabilize color and add flavor. These compounds may be carcinogenic when consumed in high amounts.
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Saturated fat – While salt pork contains some healthy monounsaturated fat, much of its fat content comes from less healthy saturated fat. Too much saturated fat raises cholesterol levels and heart disease risk.
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Lacking in nutrients – Fresh pork contains more protein, vitamins, and minerals than cured salt pork. The curing process results in some nutrient depletion.
Healthiest Ways to Enjoy Salt Pork
Moderation is key if you want to incorporate salt pork into your diet. Here are some tips for enjoying salt pork in healthier ways:
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Use it sparingly as a flavoring agent instead of a main protein source. A little goes a long way.
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Look for uncured or nitrate/nitrite-free options when possible.
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Choose fattier cuts like pork belly less often. Opt for leaner salt pork like loin or Canadian bacon more frequently.
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Pair it with plenty of vegetables, whole grains, and other fiber-rich foods to balance out the fat and sodium.
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Don’t make it an everyday thing. Enjoy salt pork just occasionally as a treat.
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Watch your overall meat and sodium intake. Keep other cured and processed meats to a minimum.
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Avoid frying salt pork. Instead, braise, roast, or cook it in liquid to minimize the fat content.
The Bottom Line
Moderately enjoying salt pork from time to time is unlikely to negatively impact your health. But regular, high consumption may increase your risk of chronic illnesses. Use salt pork sparingly to add flavor to greens, beans, soups and stews – not as an everyday protein source.
With its intensely savory taste and rich mouthfeel, salt pork can significantly enhance the flavor of certain dishes. Just be mindful of your total intake of fat, sodium and processed meats. Prioritize fresh, whole foods as the foundation of your diet and enjoy salt pork in balance. This approach allows you to benefit from its hearty flavor while minimizing potential downsides.
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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.
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.
Why billions of people won’t eat pork (or why we don’t know)
FAQ
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