Eating a lot of pork has been linked to health issues like type 2 diabetes, with food processing playing a big role in increasing these risks. Naturally, red meat is a good source of protein and B vitamins and has been a staple in human diets.
Red meat comes from farm-raised mammals and is popular among those following a paleo diet, which focuses on foods that would have been available to our ancient ancestors. People on this diet often seek unprocessed foods and prefer animals that were fed a natural diet.
The Department of Health suggests eating no more than 90g of pork per day. For reference, a thin slice of pork, lamb, or beef about half the size of a slice of bread provides around 30g of meat. Zinc is best absorbed from meat and fish, and pork is rich in B vitamins like B6 and B12, which support the immune and nervous systems. People taking the diabetes medication metformin may have a higher risk of lower B12 levels.
Eating pork has been associated with higher rates of heart disease, colorectal cancer, and type 2 diabetes, especially with processed pork. A 2011 Harvard study made headlines by suggesting that eating unprocessed meat was linked to a higher risk of type 2 diabetes, with a 20% increased risk for those consuming over 110g daily. However, the study faced criticism for including hamburgers as unprocessed food. For those eating processed meat, the risk of type 2 diabetes increased by 50%.
Processed pork includes products that have been cured, pre-cooked, or had preservatives added. The porterhouse steak, a large cut from where the tenderloin and top loin meet, can be served whole or sliced. It’s a great meal for someone with a big appetite or a perfect steak for two on special occasions. When buying a porterhouse, look for one at least 1.5 inches thick, with a deep, rich color and white fat. Good marbling is important, especially in the loin portion. While dry-aged or high-grade porterhouse steaks can be pricey, you can find a good “choice” grade steak that’s fresh and flavorful.
Many supermarket hams are treated with preservatives like nitrites and may be made from ground meat. Raw pork can carry harmful bacteria, so it’s crucial to store, cook, and handle it properly. Wash your hands after handling raw meat and clean any utensils and dishes used. Red meat should not be reheated more than once to prevent food poisoning. When cooking pork, ensure it’s heated thoroughly to kill any bacteria.
