Pork is an excellent source of protein and iron. The heme-iron found in red meats is easily absorbed by the human digestive system as compared to the plant non-heme iron (3). Pork is also a good source of vitamins and important minerals like selenium, phosphorus, and thiamine. Pork meat cuts are actually richer in thiamine than beef or lamb meat. There was also a 15% retention of thiamine in cooked pork meat than any other red meat (4). Pork also has a significant amount of B-vitamins. Vitamins B6 and B12 are crucial for blood cell formation and brain function ( 5). With the above nutrient content, pork provides us with a number of potential health benefits.
Potential Health Benefits Of Pork
Minimally processed, fully-cooked lean pork when eaten in moderation can provide you with a number of health benefits. Some of them are explained below.
May Help Muscle Maintenance
The high-quality proteins in pork provide you with essential amino acids that act as building blocks for new muscles. With age, especially after 50 years, there’s a loss and degeneration of muscle mass, a condition otherwise known as sarcopenia. Intake of high-quality pork protein along with a healthy lifestyle may help slow down or reverse the effects of sarcopenia (6).
May Increase Muscle Performance
The pork proteins help regenerate new muscle mass and help maintain and improve the performance of healthy muscles. Pork is rich in the beta-alanine protein compound carnosine that helps lower fatigue and improves physical fitness (7), (8).
May Help Cells Grow And Function
Pork is rich in the B-vitamins— thiamin, niacin, riboflavin, vitamin B12, and B6 (9). These B-vitamins help the body convert food into energy. They are essential for the brain and nervous system to help make DNA, hormones, and red blood cells. B-vitamin deficiency has also been shown to lead to anxiety, depression, and other types of mental illnesses (5). Vitamin B12 in particular has been found to play a potentially important role in helping prevent depression (10),(11).
May Help Lose Weight
Pork meat is rich in protein and has no sugar or carbohydrates making it suitable for low-carb weight-loss diets like the Ketogenic diet (12). Additionally, regular consumption of lean pork meat has been found to have promising effects in fat reduction and weight loss (13). Having understood the benefits of pork, let’s now have a look at the potential risks associated with pork consumption.
Potential Risk And Adverse Effects Of Pork
Can Be High In Sodium And Saturated Fats
While pork is rich in important vitamins and minerals, it can also be high in sodium and saturated fats. When processed, pork meat goes through a curation process which includes the addition of salt and preservatives. To avoid salt and saturated fat intake, you can opt for a minimally processed, lean variety of pork (with the visible fat lining trimmed off).
Might Increase The Risk Of Cancer
When the pork meat is subjected to high heat like grilling or barbeque, it might result in the formation of carcinogenic compounds called heterocyclic amines (14). Bacon and some other cured pork products might contain chemical preservatives like nitrates and nitrites which have also been linked with potential risks of cancer (15).
Might Contain Parasites
Raw or undercooked pork might contain parasites that can cause serious infections in humans when consumed (16).
Taenia solium, or pork tapeworm, is one such intestinal parasite that causes a disease called cysticercosis. It affects the human nervous system leading to epileptic seizures. Trichinosis, an infection caused due to the parasitic roundworms called Trichinella, is another possible infection from raw or undercooked pork. Another similar infection found in the pork production chain is yersiniosis, caused due to contamination with the Yersinia enterocolitica bacteria (17).
The best way to avoid these infections is to handle the raw pork meat carefully. You should wash your hands with soap before and after handling the meat and cook it to a temperature of about 163°F (71°C) to kill any parasites that may be present in it. Further ahead let’s discuss the safety measures you should keep in mind while handling pork.
Storage And Food Safety
The following measures can help you avoid contamination and possible risks and infections:
Store raw pork meat sealed in clean containers, preferably on the fridge’s bottom shelf, so the meat doesn’t touch or drip onto any other food. Follow the storage instructions on the meat package label and do not consume meat past its expiry date. Cook the meat to an internal temperature of 145°F to 163°F. If you are cooking meat for later use, let it cool first and then freeze or refrigerate it. Keep any cooked meat separate and away from raw meat and when needed reheat the cooked meat only once. Thoroughly wash and clean hands, plates, knives, utensils, and other surfaces that come in contact with raw meat. Use soap and warm water preferably. You can also seal and freeze fresh pork meat with freezer wrap, for use within six months.
You can enjoy pork in place of chicken or other lean protein in salads, tacos, soups, and stir-fries. Mentioned below are a few popular recipes to get you started.
Pork Recipes
1. Easy Pork Sliders
Ingredients
Pork mince – 500 g Garlic (crushed)- 2 cloves Ginger (grated) -1 tablespoon Lemongrass paste -2 teaspoons Sweet chili sauce – 3 teaspoons Spring onions (finely chopped) – 2 Mint ( finely chopped ) -¼ cup Kale slaw (with seeds and dressing) -350g Slider buns (split) -12 Lime wedges (to serve)
Instructions
2. Honey Soy Pork Skewers
Ingredients
Pork loin steaks (cut into 2 cm pieces) – 550 g Honey – 3 tbsp Soy sauce – 60ml (1/4 cup) Garlic clove – 1 Sesame oil – 2 teaspoons Mirin – 2 teaspoons Red onion (cut into wedges) -1 Green capsicum (cut into 2cm pieces) – 1
Instructions To wrap up, we leave you with a few fun facts about pork.
Know Your Pork Facts
Pork is a forbidden food in certain religions such as Islam and Judaism. Pigs breed all around the year, so pork production is a continuous cycle. Pork has more protein than chicken and is high in zinc, iron, and B-vitamins. The leanest cuts of pork have the word loin in them, such as pork tenderloin or loin chop. A pig’s squeal can range from 110-115 decibels, a Concorde jet is usually under 112 decibels.
Is pork fat healthy or unhealthy? Excess consumption of pork fat may prove to be unhealthy. Pork fat is high in saturated fat, which may lead to cardiovascular and cerebrovascular disorders (18). Why is pork the most consumed meat? Pork is a good inexpensive source of protein. It has many cuts of meat that can be prepared and consumed in different ways. Are pork chops good for you? Yes. Pork chops are usually lean meat, and they are packed with many beneficial nutrients that are good for your health (19).
