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Health & Life

The Surprising Benefits and Unknown Dangers of Eating Pork Daily

31 December, 2024

The Impact of Proper Pork Consumption on the Body

Pork is the most popular meat globally, and in Vietnam, it is a common fixture in family meals due to its delicious taste, affordability, and versatility. However, pork is also a highly debated food when it comes to its benefits and potential health risks.

According to research by American nutrition experts, 100 grams of pork contains approximately 297 calories, 25.7 grams of protein, and 20.8 grams of fat. Additionally, pork doesn’t contain carbohydrates, fiber, or sugar but provides a significant amount of protein and beneficial B6 and B12 vitamins.

Consuming pork in moderation can contribute to the body’s nutritional needs, but it is important to pay attention to cooking methods and consumption quantity to avoid negative health impacts.

Not only is pork delicious, but it is also a great source of vitamins and minerals, including phosphorus, selenium, and thiamine. Thiamine, a B vitamin, plays a crucial role in various physiological functions in the body and is present in higher concentrations than in beef.

Pork is also a good source of vitamins B6 and B12, which are essential for red blood cell production and nerve function support. Furthermore, pork is rich in iron, which improves overall health.

Selenium in pork is important for maintaining normal thyroid function. A 170-gram serving of pork can provide over 100% of the body’s daily selenium requirements.

Numerous studies have also shown that pork contains high-quality proteins with complete amino acids, which are very useful for building and maintaining muscle mass. Moderate consumption of pork can help prevent muscle wasting and severe muscle degeneration.

However, eating too much or too frequently can lead to certain health risks. This highlights the importance of moderation to ensure maximum benefits from this food.

Excessive pork consumption can lead to certain health risks

6 Health Risks Associated with Excessive Pork Consumption

Cardiovascular Disease

Pork, especially fatty parts like the skin, bacon, and organs, tends to have high cholesterol and saturated fat content. Overconsumption of fatty pork can lead to increased levels of bad cholesterol (LDL) in the blood. Elevated LDL can accumulate on artery walls, forming plaques that narrow the arteries. This impedes blood flow and may increase blood pressure. If left uncontrolled, it can lead to serious complications such as heart attacks, strokes, and other cardiovascular issues.

Diabetes

A diet rich in meat, especially fatty types, can increase fatty acid and triglyceride levels in the blood, contributing to type 2 diabetes. Excess fatty acids and triglycerides can impair insulin function, resulting in normal or slightly elevated insulin levels while blood sugar remains high. Adopting a vegetarian diet can help improve this condition by lowering blood sugar and restoring safe fatty acid levels.

Kidney Disease

Research indicates that a meat-rich diet causes the kidneys to work three times harder than those of vegetarians to process harmful nitrogen compounds. The two main waste products, urea and uric acid, from a high-meat diet are very detrimental to the body. In youth, when kidneys are strong, they can efficiently eliminate these substances. However, as we age, kidney function declines, making the removal of these toxins a burden. As a result, the kidneys cannot function effectively, leading to the risk of developing kidney-related diseases.

A meat-rich diet increases the workload on the kidneys

Gout

When the kidneys can no longer efficiently eliminate nitrogen-containing compounds, creatinine and uric acid levels in the blood increase. This rise in uric acid can lead to deposits in small joints, such as those in the fingers and toes, causing gout. In these joints, uric acid accumulates and forms crystals, stimulating an inflammatory response and causing intense pain.

Liver Disease

The liver plays a vital role in synthesizing essential nutrients for the body and removing toxins. However, a diet high in meat and animal fat can overload the liver, causing damage. Excessive consumption of meat and fat can lead to fatty liver disease and promote fibrosis and scarring in the liver.

Obesity

Obesity primarily stems from overconsuming energy-dense calories, particularly from animal fat, butter, cheese, meat, chocolate, flour, and sugar. With obesity, physical inactivity often becomes more prevalent, leading to excess energy that is not burned and instead stored as fat. This further exacerbates obesity. Additionally, obesity is associated with an increased risk of atherosclerosis, high blood pressure, and musculoskeletal pain.

4 Things to Keep in Mind When Consuming Pork to Protect Your Health

Control Consumption Quantity

Nutritional guidelines suggest that adults should limit their daily meat consumption, including pork, to 40 to 75 grams. If you enjoy organ meats, such as pork liver, you can consume it 2-3 times a month, with each serving being around 25 grams.

Focus on Cooking Methods

It is advisable to limit grilling, roasting, or frying pork and instead opt for low-temperature cooking methods. This ensures not only food safety but also preserves the nutritional value of the meat.

Combine Pork with Vegetables

When eating pork, pair it with vitamin C-rich vegetables like leafy greens, bell peppers, or bitter melon. This enhances iron absorption, balances nutrition, and helps reduce pork consumption.

Minimize Processed Pork Products

Processed meat products like bacon, cold cuts, and sausages often contain high levels of salt and may produce carcinogens during processing, such as polycyclic aromatic hydrocarbons and nitrosamines. The nutritional value of pork is also diminished when processed in this manner.