Trim the Fat: Why Lean Pork is Your New Go-To Protein

Protein is an essential nutrient required for building and repairing tissues, supporting the immune system, and producing enzymes and hormones. People who prioritize their health are always on the lookout for high-quality proteins that can also help them manage a healthy weight. While chicken, fish, and beef were typically the go-to protein options, lean pork has emerged as a delicious and healthy alternative. Here’s why.

What is Lean Pork?

Pork is meat derived from pigs. It is one of the most common meats consumed globally. However, not all pork is the same- Lean pork refers to cuts of pork that have less than 10 grams of fat per a serving size of 100 grams. In comparison, fattier pork cuts such as bacon and pork belly can contain up to 30 grams of fat per serving.

Benefits of Lean Pork

1. High in Protein: Lean pork provides a significant amount of protein, with 100 grams of cooked pork loin containing 25 grams of protein. It is an excellent choice for people who need to increase their protein intake, such as athletes, bodybuilders, and older adults.
2. Low in Fat: Unlike fatty pork cuts, lean pork can help people maintain a healthy weight and reduce the risk of heart disease, high blood pressure, and type 2 diabetes. Additionally, lean pork is a fantastic source of polyunsaturated fatty acids, which have been linked to improved heart health.
3. Rich in Nutrients: Lean pork is an excellent source of essential nutrients, including Vitamin B12, Niacin, and Zinc. These nutrients are critical for healthy skin, nerves, digestion, wound healing, immune function, and cell growth and division.
4. Versatile and Delicious: Lean pork is incredibly versatile and can be cooked using multiple methods, such as grilling, baking, and stir-frying. It can also be infused with diverse herbs and spices to enhance its flavor. Tender cuts of meat such as tenderloin, loin chop, and sirloin roast are exceptionally tender and tasty, making them a hit with even pickier eaters.

How to Choose and Cook Lean Pork

When picking lean pork, look for cuts that have minimal visible fat and are labeled as “loin,” “leg,” or “shoulder.” It is best to avoid pork that has been processed with added sugars, preservatives, or sodium. To ensure that your pork is cooked safely, use a meat thermometer to verify that the internal temperature of the pork reaches at least 145°F, according to the USDA guidelines.

Below are some delicious and healthy ways to cook lean pork:

1. Baked Pork Tenderloin

Ingredients:

• 2 lbs. pork tenderloin
• 2 tbsp. olive oil
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1 tsp. garlic powder
• Salt and pepper

Instructions:

1. Preheat the oven to 375°F.
2. In a small bowl, mix the olive oil, thyme, rosemary, garlic powder, salt, and pepper.
3. Rub the seasoning mixture over the pork tenderloin.
4. Place the pork tenderloin in a baking dish and bake for 25-30 minutes, or until the internal temperature reaches 145°F.
5. Let the pork rest for 5-10 minutes before slicing and serving.

2. Grilled Pork Chops with Balsamic Glaze

Ingredients:

• 4 pork chops
• Salt and pepper
• 1/3 cup balsamic vinegar
• 1 tbsp. honey
• 1 tbsp. dijon mustard
• 1 tbsp. olive oil

Instructions:

1. Preheat the grill to medium-high heat.
2. Season the pork chops with salt and pepper.
3. In a small bowl, whisk together the balsamic vinegar, honey, dijon mustard, and olive oil.
4. Brush the balsamic glaze onto the pork chops.
5. Grill the pork chops for 6-8 minutes per side or until the internal temperature reaches 145°F.
6. Let the pork chops rest for 5-10 minutes before serving.

3. Pork Stir-Fry with Vegetables

Ingredients:

• 1 lb. pork loin, sliced into thin strips
• Salt and pepper
• 1 tbsp. cornstarch
• 1 tbsp. soy sauce
• 1 tbsp. hoisin sauce
• 1 tbsp. sesame oil
• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 2 cups broccoli florets
• 1/4 cup chopped peanuts

Instructions:

1. Season the pork strips with salt and pepper and coat with cornstarch.
2. Whisk together soy sauce, hoisin sauce, and sesame oil in a small bowl.
3. Heat 1 tablespoon of oil in a wok or large skillet over medium-high heat.
4. Add pork strips to the skillet and cook until browned for 5-7 minutes on all sides.
5. Add sliced pepper, onion, and broccoli florets to the skillet and stir-fry for an additional 5 minutes.
6. Pour the soy sauce mixture over the pork and vegetables and continue to stir-fry for 2-3 minutes.
7. Garnish with chopped peanuts before serving.

Conclusion

Lean pork is a nutritious, versatile, and delicious protein source that should be included in your diet. It is a fantastic source of protein, low in fat, rich in nutrients, and incredibly easy to cook. By choosing and cooking lean pork, you can enjoy healthy and flavorful meals that support your health and fitness goals. So next time you are looking for quality protein options, give lean pork a try! You will not be disappointed.