Pork: Part of a Healthy Plate

If you’ve been wondering if pork deserves a place on your plate, you’re not alone. You may have banished bacon and honey-glazed ham, worrying all that salt, sugar and fat was bad for your health. But then you hear that pork is nutritionally similar to heart healthy chicken – what gives?! Before you go hog wild and start wrapping everything in bacon, it’s important to learn the facts.

A Swine of the Time

Pork shows up on more plates than any other meat worldwide, and we’re a big part of that process. With over 7000 pork farms across the country, Canada is the fifth largest pork exporter in the world.

But have you ever wondered how pork earned its title, “The Other White Meat ® ?”Although the definition of red meat versus white meat is a little muddy, pork is typically considered a red meat. But its modern day nutrition profile puts its leaner versions closer to chicken than chuck! According to the Health Canada , pork tenderloin contains less fat—and slightly less calories—than the same serving of skinless chicken breast.

High in protein and low in fat, lean pork is an excellent addition to your healthy diet. Along with iron, zinc, selenium and phosphorus, pork also serves up a host of B-vitamins, which play a key role in metabolism and energy production.

Eat High Off the Hog

When it comes to pork and your health, not all cuts are created equal. Bacon and breakfast bangers are loaded with artery-clogging saturated fat and are best enjoyed on special occasions. But lean cuts of pork are part of a healthy balanced diet and can be enjoyed by all Albertans, especially people who want to prevent or manage diabetes.

As a lean protein, pork offers the following benefits:

1. Helps control blood sugars. Like other meats , pork contains no carbohydrates so it won’t raise blood sugar levels.
2. Aids weight management. Compared to carbs and fat, protein is the most satiating part of your meal. This means when pork is on your plate, you’ll feel fuller for longer and are therefore less likely to overeat.
3. Supports heart health. Fresh pork is naturally low in sodium (salt) and a good source of potassium – two nutrients that help maintain healthy blood pressure . The American Heart Association even certified pork tenderloin as heart-healthy due to its low fat and salt content.

The Pork on Your Fork

Pork is versatile, affordable and accessible, which makes it easy to incorporate into your diet. Follow these five tips when choosing and preparing:

1. Choose leaner cuts most often, such as tenderloin, chops, steaks and roasts. Always cut off any visible fat off before cooking or eating.
2. Avoid highly processed pork products such as ham, bacon and hot dogs. They are very high in salt and should be reserved for special occasions.
3. Use a low-sodium herb rub or marinade before tossing it on the grill. Herbs that go well with pork are garlic, rosemary, sage, savory and thyme.
4. When at a restaurant, choose roasted, broiled, or grilled cooking methods to reduce the amount of added fat and calories.
5. About ¼ of your plate should be made up of lean protein foods. About 75 grams (roughly the size of your palm) is a healthy portion.

If you’re a pork fan, make sure to try the delicious Roasted Apple Pork Tenderloin recipe featured in the Pure Prairie Eating Plan Cookbook.