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 roast pork, it’s a staple ingredient in many cuisines But with its high fat and cholesterol content, is too much pork bad for your health?
Pork provides important vitamins, minerals and high-quality protein. However, regularly eating too much, especially processed pork, could potentially impact your heart health and waistline. Moderation is key when it comes to enjoying pork as part of an overall healthy lifestyle.
The Pros and Cons of Pork
Here’s a quick look at some of the main pros and cons of pork when it comes to your health
Pros:
- Rich in protein, B vitamins, iron, zinc and selenium
- Provides complete, high-quality protein to build and repair muscles
- Lean cuts are lower in saturated fat and calories
- Can be part of a balanced, nutritious diet in moderation
Cons
- High in saturated fat and cholesterol
- Processed pork often contains added salt and preservatives
- Higher cancer risk from compounds formed when cooking at high temperatures
- Can harbor parasites if undercooked
So pork offers nutritional pros, but too much may counteract those benefits. It’s about balance, moderation and choosing the healthiest options.
Is Pork Unhealthy?
Pork is often singled out as an unhealthy red meat. But the reality is, lean, minimally processed pork eaten in moderation has a place in a balanced diet.
The concerns around pork typically focus on:
Saturated Fat
- Like other red meats, pork is high in saturated fat, which raises LDL (bad) cholesterol levels.
- Processed pork products like sausage and bacon are major sources of saturated fats.
Cholesterol
- A 3-ounce serving of pork can contain over 80 milligrams of cholesterol.
- Dietary guidelines recommend limiting daily cholesterol intake to 300 mg.
Cancer Risk Compounds
- Cooking pork at high temperatures can create compounds like heterocyclic amines that may increase cancer risk.
- Limit high-temp cooking methods like grilling or frying.
Sodium
- Processed pork often contains very high levels of added sodium.
- This can contribute to high blood pressure and heart disease risk.
So while fresh pork has nutritional merits, too much processed and cured pork does pose potential health concerns.
How Much Pork Per Week Is Too Much?
When eaten in moderation as part of an overall healthy diet, fresh pork can be fine for most people. But how much is too much?
General dietary guidelines recommend:
- No more than 2 to 3 servings (6-9 ounces) of cooked red meat per week
- Limit processed red meats like ham, bacon and sausage to 1 serving (about 3 ounces) per week
Eating more than 18 ounces of pork per week would be considered excessive by most nutrition standards.
Sticking within these recommended limits helps ensure you get pork’s nutritional benefits without the negatives of too much saturated fat, sodium and preservatives.
Healthiest Ways to Eat Pork
To enjoy pork as part of your diet while minimizing health risks, opt for:
- Lean cuts like pork tenderloin, center loin chop, sirloin roast
- Uncured, no-nitrate added ham or Canadian bacon
- Minimally processed varieties without excess salt or chemicals
- Smaller portions – 2 to 3 ounces per serving
- Healthy preparations like baking, grilling, roasting
Make pork an occasional side rather than the main dish. Pair it with plenty of vegetables, fruits, whole grains and plant proteins like beans or tofu.
Who Should Limit or Avoid Pork?
Certain individuals may be better off limiting pork for health reasons:
- People with heart disease or high cholesterol
- Anyone following the DASH diet for high blood pressure
- Those with gout or high uric acid levels
- Anyone watching their sodium intake
- People concerned about cancer risk from red meats
Vegetarians and those who don’t eat pork for religious reasons will also completely avoid pork, of course.
Talk to your doctor if you have any concerns about including pork in your personal dietary plan.
Healthier Meat Alternatives to Pork
For those looking to cut back on pork for health reasons, there are many tasty protein alternatives including:
- Chicken and turkey breast
- Fatty fish like salmon and mackerel
- Beans, lentils, tofu and tempeh
- Nuts and seeds
- Eggs and egg whites
- Lower fat dairy products like yogurt and cheese sticks
Aim for a balanced plate with plenty of plant proteins, fiber from vegetables and fruits, and smart carbs from whole grains or legumes at meals. This takes the focus off any single food, like pork.
The Bottom Line on Pork and Your Health
Fresh, lean pork provides beneficial nutrition but can be high in unhealthy saturated fats and sodium if consumed in excess, especially in processed form. While pork can be enjoyed in moderation as part of a balanced diet, eating too much on a regular basis may negatively impact heart health.
Limit pork to 6-9 ounces per week, opt for lean varieties prepared in healthy ways, and complement it with plenty of plants, fish, poultry and other proteins. This allows you to get its benefits without overdoing the less healthy components.
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.
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FAQ
What happens if you eat too much pork?
Is it bad to eat pork every day?
How many times a week is it OK to eat pork?
Is pork the most unhealthy meat?
Is pork bad for you?
Pork is a type of red meat that is rich in proteins, vitamins, and minerals, but it is also high in fat and cholesterol. In particular, some pork cuts are high in saturated fatty acids, which are so-called ‘bad fats’. Excess saturated fats can increase your risk of developing heart problems, obesity, and other long-term illnesses.
What are the pros and cons of eating pork?
Although red meat, including pork, is generally considered safe to consume in small quantities of under 70 grams (2.5 ounces) / day, consumption of pork is associated with a significant risk of several chronic conditions including diabetes, cardiovascular disease, and several types of cancer. However, the benefits of eating pork, such as its high protein content, are less well-known.
Does consuming pork increase the risk of cancer?
Several types of cancer have been linked to consuming pork and other red meats. For instance, a 2011 analysis found that for each additional 100 grams of red meat (either pork or beef) per day, the risk of colorectal cancer increases by 17%. Correlations were also observed for pancreatic and prostate cancer, although the associations were not as strong.