INTERPORC: Lean cuts of pork, the healthiest contribution


Many health recommendations highlight the message about protein consumption by emphasizing quality over quantity. In turn, the recommendations on the proportion that a certain nutrient should occupy in the diet are always contextualized within a diet that emphasizes two terms: varied and balanced.

Posted on Feb 25 ,00:05

INTERPORC: Lean cuts of pork, the healthiest contribution

Understanding these two terms correctly is important to avoid misunderstandings that lead to bad habits. Varied refers to alternating between foods belonging to different families or groups (cereals, meats, fish, vegetables, etc.) while the term balanced specifies the quantities that are recommended to be consumed of each one.

In this sense, foods are a matrix of nutrients and they do not become or cease to be recommended because of an isolated nutrient but rather because of their net composition. The healthy eating pyramid  guides the population when planning their diet and helps them know which family or food group a specific food belongs to and what is the recommended frequency of consumption. Thus, a basic division is established into cereals, vegetables (vegetables, vegetables and fruits), lean and fatty meats, fish, vegetables, dairy products, etc., also incorporating recommendations on hydration and healthy habits. Within the group of lean proteins, cuts of pork with a low percentage of fat, such as loin or tenderloin, stand out for their contribution of quality proteins, which contribute to the maintenance and growth of muscle mass and the normal development of bones., but they also contain many other nutrients of great interest for our body.

Let's analyze the composition of a lean cut of pork such as the loin. In 100 grams, only 20% are proteins , while almost 78% is water, leaving 2.65% for fats , whose quality lipid profile with a content of mainly monounsaturated fatty acids, makes it suitable to be included in a heart-healthy diet. The remaining composition consists of a wide variety of nutrients that are equally important. In this way, you can find in these cuts of pork minerals such as zinc or iron and also B vitamins such as B 6 or B  12  among others, which contribute to the correct development of essential functions for our body:

  • Zinc, which contributes to the protection of cells against oxidative damage.
  • Iron, for the normal cognitive development of children.
  • Vitamin B 1, which contributes to the normal functioning of the heart.
  • Vitamin B 3, which helps reduce tiredness and fatigue.
  • Vitamins B 6 and B 12, for the normal functioning of the immune system.

Regarding the frequency of consumption, health authorities and scientific societies recommend the consumption of lean meats, such as white pork, 3 – 4 servings (100 – 125 g) per week and lean proteins 1 to 3 times a day alternating between different animal and vegetable sources. On the other hand, it is recommended to moderate the consumption of meat derivatives with a high percentage of fat and choose those such as cooked or serrano ham, in which the superficial fat is easily removable.

And remember...healthy lifestyle habits are based on a varied and balanced diet along with the practice of regular physical exercise based on each person's possibilities and tastes.

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