“Today, modern hog farms combine the best of traditional farming practices with the benefits of modern technology and agriculture science to provide a pork supply that has 16% less fat and 27% less saturated fat than 21 years ago,” says Sheil-Brown.
Is pork really healthy for blacks to eat?
Some believe that pork is an unsuitable meat for African Americans due to their genetic makeup. But is this really the case?
“Heart disease is the leading cause of death among African Americans, and pork can fit into eating patterns that promote health, like the DASH diet,” says Sheil-Brown.
To make sure you’re eating the healthiest variety, look for the American Heart Association’s heart-check mark on the label.
Which pork is the best pork?
Sheil-Brown explained that nearly half of Americans don’t realize that pork can be as lean as a skinless chicken breast. Pork tenderloin meets the U.S. Department of Agriculture guidelines for “extra lean,” which means that it has less than 5 g fat, 2 g saturated fat and 95 mg cholesterol per serving.
In addition to this, six other port cuts meet USDA’s guidelines for “lean,” which means that it has less than 10 g fat, 4.5 g saturated fat and 95 mg cholesterol per serving. These cuts include:
- Sirloin pork chop
- New York pork chop
- 96% lean ground pork
- Porterhouse pork chop
- Ribeye pork chop
- New York pork roast
What about servings sizes and frequency?
A serving size of pork is three ounces, which is comparable in size to a deck of cards. In a typical DASH eating plan, 6 ounces or less of lean meats, poultry and fish can be eaten every day.
How can I cook pork and follow the DASH diet?
- Choose fresh lean cuts – look for the word “loin” on the label.
- Trim all visible fat and avoid adding large quantities of oil or fat in preparation.
- Use cooking methods that don’t add fat, like grilling or roasting.
- Use low sodium marinates and rubs.
- Use spices instead of salt, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
- For tender, juicy and delicious pork, cook to medium rare (145 degrees F) to medium (160 degrees F) followed a 3 – minute rest.
For the latest pork nutrition information, recipes and more, visit porkandhealth.org.