Diets: Is pork really that good?

Diets: Is pork really that good?

By choosing a product with -25% salt, what changes that?

If the gap isn’t that great, it’s always a good idea to take it, knowing thatIt is advised not to exceed 4g to 5g of added salt per day… and that our consumption is fortunately around 10 grams. a A 50g slice of cooked pork (known as white) contains 500mg of sodium, which is about 1g of salt. (equivalent to 100 grams of cheese). In a 25% less salty slice, 400 mg of sodium is left, or 0.8 grams of salt. As part of a salt-free diet (maximum 2 grams per day) prescribed by a doctor (in case of heart or kidney failure, arterial hypertension, corticosteroid therapy, etc.), this reduction does not therefore allow eating low-salt pork in lists. And even less raw pork.

Also read> Diet: How much salt is in my plate?

Pork, chicken or turkey: all the same?

If the flavors differ, nutritionally speaking, these three types of pork are equal. All of them are a good source of protein. Ready quickly, they are also light and easy to digest. However, be careful with the vacuum-packed portions, as the slices are more or less thick from one meat to the next.

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Harrow on nitrite

In July 2022, ANSES confirmed a link between colorectal cancer risk and exposure to nitrates or nitrites. They are found in soil, water, and plants, and the former are sometimes used asFood additives (E251, E252). On contact with meat, it is converted to nitrites. They are used by manufacturers as antimicrobial preservatives (E249, E250), which prevent the spread of bacteria (salmonella, listeria). But the problem is the dose: according to ANSES, you should consume a maximum of 150 grams of charcuterie per week.

Read also> Salmonella, Escherichia coli, Listeria … these bacteria that invade our food

White ham to keep the line?

Anyway, it is less greasy charcuterie. In this sense, a good source of protein to fuel the muscles without fear of imbalance or bad cholesterol (LDL) level, and without harming cardiovascular health due to an excess of saturated fats. Admittedly, white pork contains it, but instead Most deli meats contain between 20% and 40% fat (the award goes to rillettes), offering around 5%.. So it’s better to feast on a slice of well-cooked ham than to eat three slices of sausage or chorizo, which is the equivalent of swallowing 10g of butter and 90 calories!

Bacon and raw pork…a pleasure to avoid?

It’s a pleasure to master, instead. In terms of fat, bacon peaks at only 3% and raw ham, although at 12% (three times less than sausage or pâté), should not be demonized because the fat can be easily removed. The problem with raw pork is its salt content because it is “cooked” with salt and drying. Admittedly, salt is a natural antimicrobial preservative, but a 100g portion of raw pork contains around 5g, compared to around 2g for cooked. Choose the kind that contains less than 1 gram of salt per slice. And eat it with food rich in potassium (fruits, vegetables and legumes), a mineral that fights high blood pressure.

How many times a week?

To eat well, it is important that the pleasures be varied! Even if pork is a source of protein, it should not replace seafood, eggs, and meat… which provide iron in particular, which is not present in large quantities in pork. It is not recommended to abuse it either because of its nitrite content (see boxes), the consumption of which should be limited. Right tempo? Eat high-quality pork two or three times a week maximum.

Read also> Too much or not enough iron: What is the effect on my health?

Sliced ​​or vacuum packed?

To taste by cutting, provided that it is tasted within 48 hours. Vacuum-packed ham keeps longer, due to the added antioxidants, but also preservatives such as dextrose (sugar) and above all nitrites. It’s necessary to Respect the expiration date (DLC)Especially for pregnant women and the weak. Once package is opened, transfer slices to Tupperware and consume within 48 hours.

15 to 20 grams

This, 100 grams, Average protein content in cooked pork, to be returned to the slide to better choose your package. Less than 5 grams of protein per slice is not enough. Ideal: 5g to 10g content per slice.

Also read> Proteins: animal or vegetable, where do I find them on my plate?

Pink Alert!

Nitrites are what give cooked pork its pink color (otherwise it would be grey). When cut, the pork is less colored than if it was vacuum-packed. right reflex? Choose the least pink product and stamp with an expiration date of 7 to 14 days (up to 28 days, if processed intensively). And check if the label indicates the presence of nitrates and nitrites (E251, E252, E249, E250) or those present in the broth.

Read also> Cancer and nitrites link in charcuterie: answers to your questions

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