The experts at the Faculty of Human Nutrition at Stellenbosch University are here to share the facts you really need to know about pork. From how to cook pork to the health benefits of this affordable meat, we’re breaking it all down.
Myth: Lean pork increases the risk of heart disease and diabetes.
Lean pork meat is nutritious and a good choice of animal protein in a varied diet. It’s always been thought that consuming red meat increases the risk of heart disease and diabetes but, for one thing, whether or not red meat does contribute to heart disease is currently up for debate. For those who choose to consume red meat, red meat (as with all other protein-rich food sources) should be consumed in the context of a healthy eating pattern high in fruits, vegetables and wholegrains, and within your energy requirements to reduce the risk of disease. If you choose to include red meat in the diet, make sure to choose lean cuts that are lower in saturated fat. Even more importantly, Mrs Irene Labuschagne, Prof. Renée Blaauw and Prof. Evette van Niekerk, from Stellenbosch University, say that pork is actually classified[IL1] [IL2] [IL3] as a “red meat” because its myoglobin content is higher than that of chicken or fish. (Myoglobin is a type of protein.) In addition, consuming lean pork in moderation and as part of a healthy diet doesn’t increase the risk of heart disease or diabetes at all.
Myth: Lean pork shouldn’t be included in a weight-loss diet.
While you may think that pork is a “fatty” meat, lean cuts of pork such as rib and loin chops are actually an excellent source of protein. Protein also fills you up and is a source of energy, which means it’s essential to include lean protein sources in your weight-loss meal plan. Most dietary guidelines allow for moderate consumption of lean meat (approximately 80–90g per day) to deliver key nutrients such as protein, thiamine, niacin, vitamin B12 and zinc. Increased lean pork intake is associated with improved nutrient intakes of protein, magnesium, potassium, selenium, zinc, phosphorus, thiamine, riboflavin, niacin and vitamin B6 and with lesser increases in daily total energy, saturated fat, and sodium intakes.
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Myth: Fresh pork can give you a cold or the flu in winter.
Thanks to the so-called “swine flu” of the 2009–2010 flu season, many people now think that consuming fresh pork can cause you to get a cold or the flu every winter. But this is not the case. Swine flu, or the H1N1 strain, is a specific type of flu – and only one of the strains of flu that are usually prevalent during South Africa’s winter season. The National Institute for Communicable Diseases references three different types of flu strains that are common amongst humans, and they say the “clinical course of infection and management of [the H1N1 strain] is similar to other influenza strain”. It is important to know that you cannot get influenza from eating properly handled and cooked pork or pork products (Michigan State University, 2016).
Myth: Fresh pork needs to be overcooked to be safe.
We often think pork needs to be grey on the inside for it to be “safe”, but lean pork in particular cooks very quickly and becomes tough when overcooked. The safe internal cooking temperature of fresh cuts of pork is 63°C – which means it will still be slightly pink in the middle.
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Myth: Commercially produced fresh pork contains harmful parasites.
While raw meat can contain parasites, commercially produced pork undergoes a rigorous inspection process before making its way on-shelf at your local grocery store. This largely reduces the risk of these parasites being present in the pork you buy. In addition, parasites are inactivated when pork is cooked, cured or frozen, so the risk is further minimised.
Myth: Fresh pork causes tonsillitis.
Another illness fresh pork often gets blamed for is tonsillitis. But the team at Stellenbosch University states that tonsillitis (inflamed tonsils) is usually caused by a viral infection. Less commonly, it can be caused by a bacterial infection. In either case, eating pork doesn’t cause tonsillitis.