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are pork rinds good for you

are pork rinds good for you

are pork rinds good for you?

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are pork rinds good for you?

At first glance, pork rinds don’t seem like they’d be a healthy snack. Deep-fried pigskin doesn’t exactly

scream “nutritious.” But this snack has been labeled as a healthier alternative to things like potato chips and pretzels for many years now. According to Vice, they are made from boiling pigskin before drying it and deep-frying it until it puffs up. The reason they have developed a healthier

reputation is that they are low in carbs and high in protein, as opposed to many other crunchy snacks that are the complete opposite.

According to WebMD, a one-ounce serving of pork rinds contains 160 calories, 18 grams of protein,

five grams of fat, and zero grams of carbohydrates or sugar. That is more impressive than a one-ounce

serving of Lay’s potato chips, which contains about the same amount of calories but also has 9.5 grams of fat, 15 grams of carbohydrates, and only 1.8 grams of protein (via Nutritionix). When it comes to macros alone, pork rinds seem to be the winner.

are pork rinds good for you
are pork rinds good for you

Pork Rind Health and Nutrition

You might have encountered pork rinds in the wild (at the grocery store) and glanced at the nutrition label only to be put off. Pork rinds tend to be high in fat – a red flag for many.

However, pork rinds offer the exact preferred nutritional profile for many modern dieters, particularly those who follow the Keto, Paleo, or Low-Carb lifestyle.

That’s right, the majority of pork rind products have absolutely no carbs in the entire bag, plus a healthy portion of protein to accompany the fat. Compare the macronutrients of pork rinds to your typical bag of chips or cheese puffs, and you’ll see what all the hype is about.

It all started when the health and fitness community started to change their tune about fat. If you remember, fat was the enemy back in the day, and low-fat snacks were all the rage. It makes sense to most people that fat makes you fat, right? Recent research says otherwise, as long as you choose the right types of healthy fat found in many pork rinds.

Pork Rind Health and Nutrition

Not only does this type of fat give us a big boost of lasting energy, but it also makes us feel full for a long time, which is always appreciated when trying to lose weight and combat cravings. The reason you feel hungry immediately after a bag of pretzels is those quick-burning carbs.

We won’t get into the details of the Keto diet here, but if you’re wondering why pork rinds are now being billed as a health food, that’s the reason why. The process of ketosis causes the body to run mainly on fat, meaning pork rinds are one of the best keto snacks available.

Finally, you’ve got to give some props to protein, the nutrient that helps us build muscle and keeps our metabolism running hot. Very few snacks have any protein content to write home about, so pork rinds are definitely out of the ordinary – in a good way.

are pork rinds good for you
are pork rinds good for you

What Are Pork Rinds?

Pork rinds are made from pork skins. The fresh pork skins are sliced, then boiled or slow-cooked. This reduces the pork skins to about one-fourth of their original size. They’re drained, then deep-fried. The frying process makes the skins puff up.Pork rinds are one of the fastest-growing snack foods in the U.S. Sales of pork rinds have soared over the past 20 years, perhaps thanks to people following the low-carbohydrate Atkins Diet or the keto (ketogenic) or paleo diet. ‌Pork rinds are popular in other parts of the world too, including the chicharrones sold in Mexico, Peru, and elsewhere in Central and South America. They’re also a popular traditional food in Thailand, where fried pork rinds are called Kaeb Moo.

Watch the Serving Size

they are higher in protein than other crunchy snack foods such as potato chips or nacho cheese tortilla chips, but they may also be higher in fat and salt content. A 1-ounce serving of potato chips has about the same number of calories and calories from fat as pork skins.

Potato chips also contain 15 grams of carbs, 0.09 grams of sugar and 0.87 grams of fiber. Nacho cheese tortilla chips have slightly fewer calories and less fat, but have 18 grams of carbs, 1 gram of sugar and 2 grams of fiber.

Many less-healthy foods, including pork skins or rinds, can be eaten in moderation, as part of a balanced diet. Pork skins often come in 2- or 2.5-ounce bags. Pay attention to serving sizes — eating 2.5 ounces of pork skins will provide almost 400 calories and 25 grams of fat — more than a quick snack should contain.

The high protein and fat content should help fill you up, and because pork skins contain no sugars or

carbs, they won’t raise your blood sugar like candy, cookies or snack cakes.

are pork rinds good for you
are pork rinds good for you

Pork rinds are healthier than you’d think

Okay, so pork rinds are low-carb, we got that. And low-carb is generally healthier than high-carb — got that, too. But are there any other reasons why you might want to consider pork rinds as your go-to

snack, even if you’re not part of the paleo posse? As a matter of fact, there are.

According to Men’s Health, your average pork rind snacks contain 9 grams of fat per 1-ounce serving,

which is only slightly lower than the amount found in potato chips (about 10.5 grams per ounce). But Men’s Health claims that about 43 percent of pork rind fat is the oh-so-healthy oleic acid also found

in olive oil. Not only is the fat better for you, but pork rinds also contain a significant amount (about

17 grams) of protein, and potato chips… don’t.

Now, pork rinds aren’t perfect. They do tend to be rather high in sodium (515 milligrams per ounce,

which is over 20 percent of the recommended daily allowance). But then, we’re just comparing them to other snack foods here, not to raw broccoli. If you’re the type of person who considers raw broccoli

to be your fave snack food, you’re probably not into this paean to a particularly palatable pork product anyway.

Health Benefits of Pork Rinds

On top of being ridiculously tasty, pork rinds does offer some health benefits. Here are the top 3 health benefits you can gain by incorporating pork rinds into your diet:

  • Protein packed snack. its contain an incredibly high protein content, with even just a 100 gram serving size offering up a whopping 61 grams of protein. It’s essential to make sure that you’re eating the appropriate amount of protein on a daily basis, and having such a tasty protein packed snack like pork rinds on hand can make hitting your macros a breeze.
  • Helps reduce hunger. The combination of protein and saturated fat in pork rinds goes a long way towards increasing satiety, which may help to prevent binge eating and weight gain later on. Both fat and protein take longer to digest than carbs, meaning you’ll still be feeling full much longer than you would otherwise with a carb heavy snack like potato chips.
  • May help with regulating hormones. The high saturated fat content in it, combined with a modest amount of dietary cholesterol, can be especially beneficial for regulating hormones in men. Both saturated fat and dietary cholesterol are essential building blocks for testosterone, which makes pork rinds particularly good for individuals interesting in all-natural methods of boosting their testosterone levels.

How Are Pork Rinds Made?

they are made from fried or roasted pig skin.

Most of the pork rind snacks you’ll find at grocery stores are seasoned and deep-fried in animal fat or vegetable oil. The type of fat used for frying is one of the major factors that determines how healthy

the final product is. More on that in a bit…

Either way, the frying process makes the skin crunchy and crispy, much like potato chips.

If you want to make it at home, just buy some flaps or skins from your local butcher,

cut them into thin strips, and deep fry them in healthy oil (again, more on that later).

Tips Before You Buy

But before you go “hog” wild on buying these guys, you should keep in mind a few tips:

  • It’s best to get the pork rinds from sustainable practices and pastured hogs. Companies like epicbar.com and primalpastures.com are two companies who put out a plump pork rind and make it their mission to have sustainable care for the animals too.
  • Avoid MSG (Monosodium glutamate). Many pork rinds that you find at convenient stores have extra fillers and flavor enhancers like MSG. MSG has been linked to headaches, weight gain, and even liver issues. Look instead for simple ingredients such as: pork and salt.
  • They aren’t just for crunching, but for crushing too: crush them up and use them as a wonderful breading to enhance your meats and veggies. Check out the recipe below.

February is National Pork Rind month, and if you haven’t tried them or it’s been a decade or two, give them a go. Your taste buds (and waist band) may thank you.

What are other types of pork rinds?

Chicharrones, cracklins, fatback—all of these snacks are in the pork rind family, and they are all cooked the same way. What makes them different, besides their names, is how they’re rendered and cut before they’re deep-fried. Basic they are made from pig skin that’s free of fat, while classic Southern cracklins still have a bit of fat attached. Because of the fat, cracklins don’t puff up as large as

regular pork rinds do, and they have a richer, meatier flavor. And even though all cracklins are deep-

fried, there’s a variation known as “fried cracklin,” in which the pig skins are cut into thin strips and deep-fried twice to give them a nearly rock-hard texture.

Fatback is made the same way that is, cracklins, and chicharrones are, but it’s not meant for

snacking. Made from skin from (you guessed it) the back of the pig, fatback has a good amount of fat

attached, similar to French lardons or thick-cut pork belly. When deep-fried, fatback is dense, savory, and ultra rich. It’s delicious when used in other dishes—including wrapped around leaner pieces of

meat to add moisture and flavor, or slow-cooked with black-eyed peas for a traditional New Year’s dish—but on its own, it’s too intense for a snack.

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