Different parts of the pig have different fat content
Is pork neck fatter than pork belly? Pig run is not fat? Can’t eat pork chops to lose weight? Different parts of pork have different fat content. Recently, the “Shangyingfang” nutritionist team compared 25 pork parts and visceral fat content, and 5 common parts were also high in fat, including pork neck. Which part of pork has the highest fat and which part has the lowest fat?
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25 parts of pork fat to lose weight can eat pork chops
“Shangyingfang” nutritionist team in itsfacebook pageThe article pointed out that many people think that roasted pork neck with dry body is relatively low in fat. In fact, pork neck is the fattest part of the pig. In addition, some people who lose weight worry that pork chops are a taboo, while nutritionists point out that pork chops can be eaten for weight loss, and the water is not considered high-fat.
According to the information of the Center for Food Safety, the definitions of low-fat and high-fat are as follows:
1. “Low-fat” food: no more than 3 grams of fat per 100 grams of solid food; no more than 1.5 grams of fat per 100 ml of liquid food.
2. “High-fat” food: every 100 grams of solid food contains more than 20 grams of total fat.
Fat content of 13 parts of pork (not viscera)
The nutritionist team of “Shangyingfang” lists the fat content of 25 parts of pork, including pork and pig offal, so that the public can distinguish which part is fat or lean. 13 parts of pork, including pig tail, thigh, tenderloin (pork chop), plum head meat, water 𦟌, pork 𦟌, trotter, belly steak, pork neck, pig ear, pork loin, pork belly and The fat content of pork knuckle is as follows (*calculated per 100 grams of raw meat):
1. Water 𦟌: 5.4 grams
2. Pig 𦟌: 12 grams
3. Plum meat: 12.4 grams)
4. Tenderloin (pork chop): 12.6 grams
5. Pig ears: 15.1 grams
6. Leg meat: 15.7 grams
7. Pork loin: 17.2 grams
8. Pork trotter: 17.6 grams
9. Belly steak: 23.4 grams
10. Trotters: 28.6 grams
11. Pig tail: 33.5 grams
12. Pork belly: 53 grams
13. Pork neck: 69.6 grams
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From the above data, it can be seen that among the 13 parts of pork, calculated per 100 grams of raw pork, the part with the highest fat content is pork neck, which contains 69.6 grams of fat; the part with the lowest fat content is water 𦟌, which contains only 5.4 grams of fat, followed by lower fat The best ones are pig 𦟌 and pig plum neck.
12 pig visceral fat content
The nutritionist team of “Shang Ying Fang” also listed 12 pig visceral fat content, including pig belly, pig cross leg, pig heart, pig large intestine, pig loin, pig powder sausage, pig lung, pig small intestine, pig skin, pig brain, Pig yellow throat and pig red (*calculated per 100g raw meat):
1. Pig red: 0.3 grams
2. Pig lung: 2.7 grams
3. Pig yellow throat: 3.6 grams
4. Pork loin: 3.7 grams
5. Pig heart: 4.4 grams
6. Pig brain: 9.8 grams
7. Pork belly: 10.1 grams
8. Pork small intestine: 11.4 grams
9. Pig cross leg: 13.2 grams
10. Pig powder sausage: 15.4 grams
11. Pork large intestine: 18.7 grams
12. Pig skin: 44.6 grams
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It can be seen from the above data that the fat content of pig skin and pig viscera is generally lower than that of the 13 parts of pork. Calculated per 100 grams, the fattest is pig skin, which contains 44.6 grams of fat. The lowest fat is pig red, which contains only 0.3 grams of fat; followed by pig lung, which contains 2.7 grams of fat. Although pig viscera is low in fat, the Department of Health pointed out that pig viscera is high in cholesterol, and eating more can easily increase the risk of cardiovascular disease.
Further reading: 5 major functions of fat
According to the Department of Health of Hong Kong, fat plays multiple roles in the body and has five main functions:
1. Store a large amount of heat and release it when the body needs it, while subcutaneous fat helps maintain body temperature.
2. Most fat is stored in adipose tissue, which is responsible for protecting internal organs.
3. As a medium for delivering and absorbing fat-soluble vitamins A, D, E and K.
4. Fat is the main raw material for the manufacture of cholesterol, vitamin D, bile acids and hormones.
5. Fat can maintain the normal operation of the nervous system and skin.
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Fat Classification and Sources
According to the Department of Health, the basic structure of fat is composed of one glycerol molecule and three fatty acid molecules, which can be divided into two categories from the common food: saturated fat and unsaturated fat food.
Saturated fat: Saturated fat makes the blood more likely to coagulate, leading to arteriosclerosis, stroke, heart disease and other diseases, and promotes the production of cholesterol in the liver. Excessive fat will increase the bad cholesterol in the blood, and its adverse effects are greater than eating too much cholesterol.
Unsaturated fat:
Can be divided into mono and polyunsaturated fats. Monounsaturated fat can lower the level of low-density lipoprotein cholesterol (also known as bad cholesterol) in the body and keep blood vessels open, which is beneficial to health.
Linoleic acid and linolenic acid in polyunsaturated fats are essential fatty acids, which cannot be synthesized by the body and must be absorbed from food. They are very important for human health. They can thin blood levels, lower blood pressure and improve immune system function. Adequate intake of unsaturated fatty acids can lower the total cholesterol level in the blood.
The Hong Kong Center for Food Safety lists the characteristics and food examples of saturated fat and unsaturated fat.
1. Characteristics of saturated fat and food examples
Saturated fat:
Increase low-density lipoprotein (bad cholesterol) in the body, thus increasing the risk of heart disease, stroke and other diseases.
The intake should be less than 10% (about 20 grams) of the total daily energy requirement.
It is solid at room temperature.
Food sources of saturated fat:
1) Animal fat
Examples: beef, mutton, pork, poultry, beef/mutton fat, lard and dairy products (such as cheese, cream and whole milk)
2) Some tropical oils
Examples: palm oil, palm kernel oil, coconut oil
2. Unsaturated fat characteristics and food examples
1) Unsaturated fat:
It is an important part of a healthy diet and is divided into monounsaturated fat and polyunsaturated fat.
Used to replace saturated fat, it can reduce low-density lipoprotein (bad cholesterol) in the body and keep blood vessels open.
The linoleic acid and sublinolenic acid contained in it are essential fatty acids, which cannot be synthesized by the body and must be absorbed from food, which are very important for human health.
Can dilute blood concentration, lower blood pressure and improve immune system function.
Oils Rich in Polyunsaturated Fats
Examples: corn oil, sunflower oil, soybean oil, safflower oil, fatty fish oils, walnut and seed oils
Note: Vegetable oil will be converted into trans fat after hydrogenation process. Excessive consumption will increase the bad cholesterol in the blood and reduce the good cholesterol.
It is recommended to reduce the intake of trans fats, including: margarine and shortening foods containing trans fats, and fried and baked foods (such as shortcrust pastries, biscuits, etc.) that are made or cooked with these fats.
Vegetable saturated fats come from coconut oil, palm oil.
