Pork is healthy, but there are other things we will look into in this article to confirm that claim. Pork does not always have a favorable reputation for being fatty and unhealthy.
Furthermore, no offense to its haters, it has certain health benefits. It does provide vital nutrients for the body.
However, first-choice meat cannot be harmful to one’s health. Some factors must be present to produce high-quality pork. Such as the animal’s food and breeding conditions.
Thus, choosing healthy meat, preparing it appropriately, and ingesting it properly can only be helpful to one’s health.
Pork meat has surprising nutritional benefits.
To be sure, the pig has never had a favorable reputation. This is due to its omnivorous diet, among other factors. Pork, on the other hand, has numerous nutritional benefits.
Furthermore, contrary to popular opinion, it is low-calorie meat. Indeed, while the caloric total varies depending on the cut, the average value is between 115 and 200 calories per 100 g of fresh meat.
This white meat is minimal in calories when compared to beef and chicken.
Pork is an excellent source of protein.
Yes, pork contains a lot of high-quality protein. It is composed of 16% protein on average, including all amino acids, including the necessary amino acids the body cannot make.
As a reminder, proteins are required to form and maintain muscles, bone tissues, and skin. They also participate in the metabolism and control of substances circulating in the blood.
As a result, you must consume enough protein in your diet.
Pork is appropriate for this purpose because it can meet the body’s needs. This amounts to up to 3% of daily protein intake in adults and children.
It is worth noting that some slices of pork can contain up to 25% protein.
Is Pork Bad For Your Health?
Without getting into the vegan food debate, we can state that pork does not always get favorable press. Customers sometimes avoid it because it is perceived to be oily.
However, this does not stop it from being among the most popular meat in China, the US, and other countries of the European Union! Because contrary to popular thought, pork has certain health advantages.
Is pork fatty?
One of the most prevalent critiques leveled at pork is that it is overly fatty.
However, upon closer examination, you will notice this is not always the case! First, of course, it all relies on the type of meat you choose, as there can be significant variances between them:
- Chorizo contains 36.1 grams of fats and 431 calories per 100 grams.
- Roasted pork has 6.1 g of fat and 194 kcal per 100 g.
Furthermore, you should be aware that the pork industry in the United States has evolved significantly over the years. For example, pork fat content is now 25% lower than 30 years ago!
Contributions of pork
Protein is necessary for optimum health. They are primarily engaged in muscle formation and maintenance but also in bones, skin, and other tissues.
As a result, maintaining a healthy protein intake in your diet is crucial! Pork is an excellent option for this. But, of course, mixing up your protein sources, whether animal or vegetable, is still a good idea.
Eating pork also provides iron, up to 15% of the daily requirement for a 100g serving. Pork is also high in:
- Phosphorus; Zinc; Sélénium; Vitamins (A, B1, B3, B6, and B12);
- Pork should be well-integrated into your diet.
- Even though pork has many nutritional benefits, it is still important to incorporate it into a varied and balanced diet.
- It is critical to vary the amount of pork consumed each day.
- As previously stated, each piece of pork does not provide the same amount.
Instead of eating cold meats, try rotating with leaner cuts like cooked ham or filet mignon. Cooking methods should also be varied: in a pan for sautéed pig, in the oven for roasting pork, and so on.
You can consume white meat (including pork) three times per week. For the remainder of the time, try to alternate between red meat (once or twice a week) and fish (twice a week, including 1 fatty fish per week).
Protein can also be present in the foods listed below:
- Eggs, milk, cheese
- Vegetable proteins: brown rice, red beans, soy.
- Meat rich in essential fatty acids
The lipids in pork meat are of high grade. They are popular because they are abundant in unsaturated fatty acids, which are incredibly beneficial to your health.
They comprise around 60% unsaturated fats, of which 50% are monounsaturated fatty acids and 10% are polyunsaturated fatty acids. Thus, 100 g of hog meat contains 3.6 g of lipids, which include:
- Saturated fat: 1.2 g (bad fat)
- Monounsaturated fatty acids (1.4 g) (omega 9)
- polyunsaturated fats: 0.3 g (alpha-linolenic acid or omega 3 and linoleic acid or omega 6)
To return to the beneficial fats found in this white flesh, they are necessary for the body. Consuming it aids in the reduction of bad cholesterol (LDL-cholesterol) and the growth of good cholesterol (HDL).
Even better, these healthy fats help to safeguard the cardiovascular system and brain growth.
Pork is healthy: Pork consumption of mineral salts
Pork meat contains a high concentration of mineral salts. It is, indeed, an intriguing iron source. Indeed, a 100 g piece can satisfy up to 15% of the body’s daily iron requirements.
In addition, compared to vegetable iron, the heme iron found in pigs is considerably more digested by the body.
In addition to iron, pork contains the following minerals:
A vitamin-rich food
Whatever one believes, pork gives the body a rich source of vitamins. It does have vitamin A and B vitamins:
Thiamine (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic acid (vitamin B5), Pyridoxine (vitamin B6), and Vitamin B12
Pig feed is a requirement for the development of nutritious pork.
Pork raised under ideal conditions is sure to provide high-quality meat. But, above all, the food of the animal has a significant impact on the nutritional makeup of its flesh.
Furthermore, the lipid content (and, more specifically, essential fatty acids) is affected by how fed the animal is:
- Meat with a high omega 6 concentration is provided by animal feed containing grains and oilseed cakes.
- Pig meat will be high in saturated fatty acids if fed corn.
- Their meat will have a high omega 3 content if their diet consists primarily of extruded flax seeds.
- Soy-fed pigs produce meat with higher levels of monounsaturated fatty acids.
The pig’s fat content has fallen by 25% compared to thirty years ago. In addition, the world pork industry has evolved dramatically throughout the years.
Producers, for example, have altered their livestock’s nutrition to generate less fatty, more nutritious, and healthier meat.
That’s useful to know
According to recommendations, the omega 6/omega 3 ratio in regular pork is around 20, although it should be closer to 5.
On the other hand, this ratio is about 3 in Label Rouge Opale pork, making it suitable for meeting your daily omega 3 requirements.
Furthermore, eating meat that is better balanced in fatty acids ensures that specific health problems are avoided, such as obesity and cardiovascular disease.
Should include pork in a varied and balanced diet for optimal health.
To ensure your health while having fun and feeling guilt-free, you should vary and balance your food as much as possible.
As a result, the amount of pork consumed each day must fluctuate. However, they should consume white meat just one to three times per week.
Furthermore, instead of cold cuts, choose leaner slices: cooked ham and filet mignon.
The options are endless. Otherwise, decrease the excessively fatty sections (rib, breast, etc.). It’s as easy as saying hi!
It is also encouraged to adjust the cooking techniques for the meat.
Cooked in a frying pan, in the oven., the pig has the added benefit of being able to cook in various methods.
So, the accompaniments must naturally be suited for a balanced meal.
You Should Try This Pork Recipe
Pork sauteed with apples and cider.
Cooking for one might be challenging at times. However, this is one of my favorite dishes; it’s quick, easy, tasty, and a terrific way to use leftover pork. Serve over rice, couscous, or noodles, or skip the starch for a low-carb option.
Preparation time: 20 minutes
Cooking time: 120 minutes
Ingredients for 4 persons
- 1 kg of sautéed pork
- 2 carrots
- 10 baby onions
- 1 cinnamon stick
- 1 bouquet garni
- 1 half liter of sweet cider
- 10 g of butter
- 2 vs. olive oil
- 4 Pommes Granny Smith
- Salt and pepper from the mill
- Persil plate
- Carrots and onions should be peeled and washed.
- Carrots, cut into fine brunoise.
- In a pan, heat the oil and butter together.
- Brown the sautéed pork pieces for 5 to 10 minutes over low heat, with as little color as possible. Remove and set aside the meat.
- Cook for a few minutes with the carrots, onions, and bouquet garni.
- Then remove as much fat as possible and deglaze with sweet cider before reintroducing the meat.
- Season with salt and pepper before incorporating the cinnamon stick.
- Cook for 2 hours on low heat, covered.
Before cutting the apples into 6 large wedges, wash and peel them.
Cook them in butter. To keep the apple crisp, don’t cook them for too long.
Then, 10 minutes before serving, add to the pork stir-fry.
Garnish with parsley, if desired. Excellent flavor, Enjoy!