Experts compare “Pork vs. Beef”: Which Meat Is Healthier?
Both pork and beef are complete sources of protein, but they have different nutritional values, says Patricia Bannan , a Los Angeles, USA-based nutritionist. “In addition, cooking methods can increase or decrease the nutritional value of meat.”
So, which is better and healthier, pork or beef? Let’s find out what experts say.
Which part of pork is the healthiest?
Nutritionist Elisabetta Politi says pork is a good source of protein, vitamins B12 and thiamin (vitamin B1), as well as important minerals, especially heme iron, which the หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ body can absorb well. Vitamin B12 helps maintain the health of blood cells and nerve cells, while thiamin plays a key role in the body’s metabolic processes.
The US National Institutes of Health says iron is essential for making healthy red blood cells and transporting oxygen to every part of the body.
Both experts recommend choosing pork tenderloin , as it is the most nutritious and flavorful cut.
“Pork tenderloin is one of the leanest sources of protein, comparable to skinless chicken breast, making it a great option for those looking to control calories but still get enough protein,” Bannan says.
A serving of pork tenderloin, about 85 grams, contains 122 calories, 22 grams of protein, and 3 grams of fat.
Politi added that pork ribs are also a good choice, but choose cuts that are lean or trimmed of fat before cooking. She also recommends that pork tenderloin and pork loin are lower in saturated fat.
Bannan recommends choosing lean cuts and looking for the word “sirloin” on the label, as these are often lower in fat.
Nutritionists also warn against processed pork, such as bacon and ham, as they are high in sodium and often preserved with nitrates and nitrites.
The American Cancer Society says processed meats may increase your cancer risk, so it’s best to limit your consumption if possible.
Which part of the beef is the healthiest?
Beef is a good source of protein, vitamins and minerals, especially high in vitamin B12 and provides more heme iron than pork.
“Lean beef is one of the most absorbable sources of iron. Which is especially important for menstruating women and athletes one serving providing up to 15 percent of your daily iron needs,” Bannan says.
She also recommends eating beef with foods high in vitamin C, such as yellow bell peppers and dark green leafy vegetables, as these help the body absorb iron better.
Beef is also a red meat, like pork, but it’s higher in saturated fat than other types of protein, so Politi recommends choosing leaner cuts.
Lean ground beef is also a good choice, as long as it contains no more than 15% fat, according to the American Heart Association. If you want to cut down on fat, choose ground beef that contains 10% fat or less.
Pork vs. Beef: Which is Better?
It depends on each person’s needs and goals.
Both pork and beef have similar nutritional profiles, but there are three key nutritional differences.
- Beef provides more iron and vitamin B12 than pork.
- Lean beef is beneficial for athletes because it provides iron, which is essential for oxygen transport during exercise.
- Pork tends to be lower in fat than beef , especially pork tenderloin, making it a better choice for weight loss because it keeps you full but provides fewer calories.
The recommended amount per serving is 85-113 grams, or about the size of a woman’s palm or a deck of cards.
Politi recommends eating no more than 226 grams of red meat per week.
Both experts stress that the calorie and fat content of pork and beef depends on how it is cooked. The best methods are grilling, baking, stewing, drying, or stir-frying with minimal oil.
Bannan recommends eating meat with green leafy vegetables, high-fiber vegetables and whole grains for a healthy meal.
“When eaten in moderation and paired with healthy foods, pork and beef can be part of a heart-healthy diet,” she adds. “And switching it up with other sources of protein, such as fish or plant-based proteins like lentils, can help you have a more nutritious meal.”