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NEWSLETTER
u E v id ence Based
Being high in protein and rich in many vitamins and minerals, lean pork
can be an excellent addition to a healthy diet.
A DV E RT ISE ME NT
Nutrition Facts
Pork is a high-protein food and contains varying amounts of fat.
The table below presents information on all the nutrients in pork (1).
A DV E RT ISE ME NT
Amount
Calories 297
Water 53 %
Protein 25.7 g
Carbs 0g
Sugar 0g
Fiber 0g
Fat 20.8 g
Saturated 7.72 g
Monounsaturated 9.25 g
Polyunsaturated 1.87 g
Omega-3 0.07 g
Omega-6 1.64 g
Trans fat ~
Pork Protein
Like all meat, pork is mostly made up of protein.
The protein content of lean, cooked pork is around 26% by fresh weight.
By dry weight, the protein content of lean pork can be as high as 89%,
making it one of the richest dietary sources of protein (1).
It contains all the essential amino acids necessary for the growth and
maintenance of our bodies. In fact, meat is one of the most complete
dietary sources of protein.
For this reason, eating pork, or other meats, may be of particular benefit
for bodybuilders, recovering athletes, post-surgical patients, or other
people who need to build up or repair their muscles.
BOTTOM LINE:
High-quality protein is the main nutritional component of pork,
making it useful for muscle growth and maintenance.
A DV E RT ISE ME NT
Pork Fat
Pork contains varying amounts of fat.
The proportion of fat in pork usually ranges from 10-16% (2), but it can be
much higher, depending on the level of trimming and various other
factors.
Like other types of red meat, pork is mainly composed of saturated fats
and unsaturated fats, present in approximately equal amounts.
The fatty acid composition of pork is slightly different from the meat of
ruminant animals, such as beef and lamb.
BOTTOM LINE:
The fat content of pork varies. It is mainly made up of saturated
and monounsaturated fats.
Thiamin: Unlike other types of red meat, such as beef and lamb,
pork is particularly rich in thiamin. Thiamin is one of the B-vitamins
and plays an essential role in various body functions (4).
Iron: Pork contains less iron than lamb or beef. However, the
absorption of meat iron (heme-iron) from the digestive tract is very
efficient and pork can be considered an outstanding source of iron.
Pork may contain useful amounts of many other vitamins and minerals.
Processed pork products, such as ham and bacon, may contain very high
amounts of salt (sodium).
BOTTOM LINE:
Pork is an excellent source of many vitamins and minerals,
including thiamin, zinc, vitamin B12, vitamin B6, niacin,
phosphorus, and iron.
A DV E RT ISE ME NT
BOTTOM LINE:
Pork contains a number of bioactive meat compounds, such as
creatine, taurine, and glutathione.
Along with many other animal-based foods, pork is one of the best dietary
sources of high-quality protein.
In the most severe cases, muscle wasting may lead to a condition called
sarcopenia, which is characterized by very low levels of muscle mass and
decreased quality of life. Sarcopenia is most common among elderly
people.
BOTTOM LINE:
Pork is an excellent source of high-quality protein, so it should be
effective for the growth and maintenance of muscle mass.
High levels of carnosine in human muscles have, in fact, been linked with
reduced fatigue and improved physical performance (17, 18, 19, 20).
BOTTOM LINE:
Like other types of meat, pork may help improve muscle function
and exercise performance.
A DV E RT ISE ME NT
It is clear that high meat intake is linked with unhealthy lifestyle factors,
such as low consumption of fruit and vegetables, less physical activity,
smoking, and overeating (28, 29, 30), and most observational studies try
to correct for these factors.
The link between saturated fats and heart disease is also unclear and
many high-quality studies have not found any significant association (31,
32, 33).
BOTTOM LINE:
Moderate consumption of lean pork, as a part of a healthy diet, is
unlikely to increase the risk of heart disease.
Studies have shown that foods high in heterocyclic amines may raise the
risk of several types of cancer, such as colon, breast, and prostate cancer
(42, 43, 44, 45, 46).
BOTTOM LINE:
In itself, pork is probably not a risk factor for cancer. However,
high consumption of overcooked pork is a cause for concern.
A DV E RT ISE ME NT
This is because raw pork may contain several types of parasites that can
infect humans (47).
Pork Tapeworm
Most of the time, it is completely harmless and does not cause any
symptoms.
Parasitic Roundworms
In some cases, it may lead to weakness, muscle pain, fever, and swelling
around the eyes. In worst case scenarios, it can be fatal (51).
Toxoplasmosis
Usually, infection with Toxoplasma gondii does not cause any symptoms,
but in people with weak immune systems it may lead to a condition known
as toxoplasmosis.
BOTTOM LINE:
Due to possible contamination with parasites, consumption of
raw or undercooked pork should be avoided.
Summary
Pork is the world's most popular type of meat.
For this reason, it may promote muscle growth and maintenance, and
improve exercise performance.
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