For years, pork meat was surrounded by myths related to its fat content. However, a new study conducted by INTI Carnes provides local data that allow for a more precise understanding of its nutritional composition.
The research, commissioned by the Argentine Pork Federation, analyzed five representative cuts: cuadrada, nalga, bondiola, bola de lomo y paleta. The specialists evaluated their content of proteins, fats, cholesterol and minerals.
The results indicate that four of the five cuts studied are predominantly lean, and that all provide complete proteins, meaning they contain the essential amino acids that the body needs to obtain through food.
Cuáles son los cortes de cerdo con menos grasa
One of the report’s most notable findings is the low fat content found in the cuadrada, la nalga, la bola de lomo, and la paleta.
These four cuts showed between 2.3 and 3.3 grams of fat per 100 grams of meat. Additionally, the leaner cuts were also the ones that demonstrated a higher concentration of proteins.
The cuadrada contributed around 21.9 grams of protein per 100 grams, while the nalga reached 20.2 grams.
This makes those cuts suitable options to incorporate into everyday preparations within a varied and balanced diet.
Qué significa que tenga proteínas completas
Proteins are made up of amino acids. Some of them are considered essential because the body cannot produce them on its own and must obtain them through foods.
According to the study, all analyzed pork cuts provide high-biological-value proteins, as they contain these essential amino acids.
Their consumption contributes to the maintenance and repair of tissues and can help meet protein needs during different life stages, always in accordance with individual requirements.
Qué tipo de grasas contiene la carne de cerdo
The research also analyzed the quality of fats present in pork cuts and found a predominance of monounsaturated and polyunsaturated fatty acids.
Among them stands out oleic acid, a type of monounsaturated fat that is also found in foods such as olive oil.
The so-called Atherogenic Index, used to estimate the potential impact of a food’s fats on cardiovascular health, showed low values in the studied cuts: between 0.29 and 0.37.
Nevertheless, the effect of a food on health does not depend solely on a single nutrient, but on the overall dietary pattern, the amounts consumed, and the cooking method.
Cuánto colesterol aporta
Cholesterol levels were within the expected ranges for this type of food.
The nalga contained approximately 59 milligrams of cholesterol per 100 grams, while the bondiola reached about 78 milligrams.
Bondiola has a higher amount of intramuscular fat, a feature that gives it texture, flavor and juiciness. For this reason, it can be reserved for occasional consumption or special preparations, while lean cuts are more suitable for the daily menu.
Los minerales presentes en la carne de cerdo
In addition to proteins, pork meat provides various minerals necessary for the body’s functioning.
Among the main detected nutrients are:
- Heme iron: participates in oxygen transport and has greater bioavailability than iron from plant sources.
- Zinc: involved in immune function and wound healing processes.
- Potassium: contributes to muscle and heart function.
- Magnesium and phosphorus: participate in energy metabolism and bone maintenance.
- Selenium: fulfills antioxidant roles and helps protect cells from oxidative damage.
Nutritionist Natalia Antar highlighted that Argentine pork provides high-quality proteins, in addition to iron, zinc and selenium.
“When incorporated into a balanced diet, it can contribute to the maintenance of muscle mass and the adequate nutritional status in the various life stages,” explained the specialist.
Carne de cerdo en la infancia
During childhood and adolescence, protein and certain micronutrient needs related to growth increase.
Pork can provide heme iron and zinc. The former participates in hemoglobin formation and oxygen transport, while zinc is involved in growth, immunity and various metabolic processes.
Incorporating meats into a child’s diet should respect the child’s age, the appropriate texture, and the recommendations of their pediatrician or nutritionist.
Su aporte para las personas físicamente activas
Pork meat also contains creatine naturally. According to circulated information, it can provide approximately between 3.5 and 5 grams per kilogram of fresh meat.
Creatine contributes to rapid energy production during brief, intense efforts. Coupled with the supply of complete proteins, which are necessary for the maintenance and recovery of muscle tissues.
For this reason, lean cuts can be part of the diet of physically active people, alongside carbohydrates, vegetables, fruits, and adequate hydration.
Cómo sumar carne de cerdo al menú diario
Versatility is another of its main advantages. The cuadrada, la nalga, la bola de lomo y la paleta can be used in different recipes:
- Oven-baked milanesas.
- Grilled steak skewers.
- Stir-fries with vegetables.
- Homemade meatballs and burgers.
- Stuffings for empanadas.
- Stews.
- Ground meat for pies or pastries.
To preserve the lighter profile of the lean cuts, it is advisable to choose cooking methods such as baking, griddling, grilling, or sautéing with minimal oil.
Bondiola, on the other hand, is especially tasty in slow-cooked dishes, either in the oven or on the grill, due to its higher intramuscular fat content.
Con qué frecuencia se puede consumir
Within a varied diet, the article recommends including pork two to three times per week, alternating cuts and cooking methods.
The frequency and portion sizes should be tailored to each person’s needs, especially in the case of cardiovascular, kidney, metabolic diseases or particular medical indications.
Un alimento que gana lugar en la mesa argentina
Pork consumption has grown steadily in Argentina over the past decades: rising from about 5 to 20 kilograms per capita per year.
In this context, the data obtained by INTI Carnes provide local information to better understand the composition of the cuts produced in the country.
The study shows that pork is not necessarily a fatty meat. The choice of cut, amount, frequency and cooking method are the real keys to incorporating it in a balanced way.
