You may have heard that pork is not red meat, but it is. It has the same risks as other red meats.
You might’ve learned that pork is red meat. But maybe you’ve also learned that pork is white meat. Both can’t be true, right?.
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Based on the US Department of Agriculture, there is only one correct answer: pork is a type of red meat, even though it can turn pale when cooked.
Let’s talk more about what it means to be red meat and whether pork is a healthy choice.
Ham is a popular type of cured and smoked pork that is commonly used in dishes like sandwiches, soups, and main courses But there has been some confusion over whether ham should be classified as red meat or white meat This article will examine the evidence and explain why ham is definitively categorized as red meat, despite its pinkish color when cooked.
What Defines Red and White Meat?
Red meat comes from mammals and contains higher levels of myoglobin in the muscles. Myoglobin is the protein responsible for the red color of raw meat. Examples of red meat are beef, lamb, and pork.
White meat comes from poultry like chicken and turkey which have lower myoglobin content, resulting in lighter colored flesh. Fish is also classified as white meat for the same reason.
So the myoglobin concentration is what determines whether a meat is red or white Even though cooked ham may appear light pink or pale, it’s considered red meat based on its myoglobin content when raw
What is Pork’s Classification?
Pork is classified as red meat according to the United States Department of Agriculture and nutrition experts. This is because pork contains more myoglobin than chicken or fish. When fresh pork is cooked, it becomes lighter in color, but it is still a red meat.
Pork comes from pigs which are livestock animals along with cows, sheep, and goats All types of livestock meat are categorized as red meat because their muscles contain higher levels of myoglobin.
So pork is definitively a red meat, regardless of the pinkish color ham takes on after curing and cooking.
What is Ham and How is it Made?
Ham is a specific type of cured and often smoked pork made from the hind leg of a pig. It is salt-cured using nitrites which give ham its characteristic pink color through a chemical reaction with the myoglobin.
The curing and smoking process flavors, tenderizes, and preserves the pork. But it doesn’t change pork from a red meat to a white meat. Ham is simply pork from a certain cut that has undergone processing.
Some types of ham, like prosciutto or Iberico, may be cured in different ways. But all ham is fundamentally pork and therefore red meat.
Health Considerations of Red Meat vs. White Meat
Red meat like pork and beef contains essential vitamins and minerals like iron, zinc, and B vitamins. But it also tends to be higher in saturated fat and cholesterol compared to white meat.
Too much saturated fat and cholesterol from red meat has been linked with increased risk of cardiovascular disease. Leaner cuts of pork and beef in moderation are recommended for heart health.
On the other hand, white meat like chicken and fish provide similar nutrients as red meat without the higher amounts of saturated fat and cholesterol.
Additionally, processed red meats like ham, bacon, and sausage may contain preservatives that have been classified as carcinogenic by health authorities.
So white meat can be considered the healthier choice overall, though lean red meat in moderation also offers benefits.
Is Ham Healthy to Eat?
Like other processed red meats, ham is high in sodium and certain ham products may contain carcinogenic preservatives. Eating an occasional ham sandwich is fine, but regular consumption is not recommended.
Fresh or uncured pork contains less sodium and fewer concerning additives. Choosing lean cuts of fresh pork and preparing them in healthy ways is a smarter option for red meat in your diet.
Ham and other processed pork should be limited, but the fresh pork used to produce ham can be enjoyed moderately as part of a balanced diet. Be sure to opt for leaner cuts like pork tenderloin whenever possible.
While ham may look lighter in color than beef, it qualifies as red meat based on its myoglobin content. All pork is classified as red meat because pigs are livestock animals with muscles containing higher levels of myoglobin, like cows.
The curing and smoking process used to produce ham doesn’t alter pork’s status as a red meat. So don’t be fooled by the pinkish cooked color of ham – it still counts as a red meat.
For better health, fresh lean pork in moderation is a better choice than highly processed ham. But an occasional ham sandwich is fine, as long as you limit intake of processed red meats in your regular diet.
Is pork a red meat?
“Pork is a red meat,” confirms registered dietitian Julia Zumpano, RD, LD. In the 1980s, a marketing campaign used the idea that pork was white meat. However, when it comes to health and nutrition, pork is considered a red meat. ”.
Pork is pig meat and falls into the livestock category, which includes lamb, veal and beef — all red meat. But what does that even mean? Zumpano explains that meats are categorized as either white or red based on the amount of myoglobin found in an animal’s muscle.
“Meat has a protein called myoglobin that turns red when it comes in contact with oxygen,” she says. “Poultry and fish, which are both considered white meat, have significantly less myoglobin than red meat. ”.
Pork, like other red meats, has some health benefits and some health risks, especially if you eat it often or in large amounts.
How does pork compare to beef?
Both pork and beef are red meat, and they have similar health benefits and risks. What really matters, Zumpano says, is the cuts of meat you choose and how often you eat them.
You should limit your red meat consumption to no more than 3 ounces per week, which comes out to one to two servings per week. People with heart disease or high cholesterol should eat even less. And the cut of the pork is important, too.
When you’re choosing any type of red meat, you should always go for the leanest cut possible.
According to Zumpano, it may be easier to find lean cuts of beef at the grocery store than lean cuts of pork. However, the most important thing to remember is to pick the leanest cut that you can find. “Also, consider organic pork, when possible. ”.
She says that compared to regular meat, organic meat has more nutrients and less exposure to antibiotics, growth hormones, and pesticides.
Avoid inherently fatty cuts of pork, including ham, pork shoulder, pork belly and spareribs. Again, instead look to the leanest cuts of pork, like:
“Always cut off any visible fat off before you eat it,” Zumpano adds.
And finally: What about bacon?
We have bad news: all processed meats, even processed pork products, are on the “skip” list because they are high in fat and salt and can cause cancer. That list includes bacon, sausage, ham, hot dogs, salami and deli meats.
Is White Meat Healthier Than Red Meat?! vs. [Does it even matter?]
FAQ
Does ham count as red meat?
Is ham white or red meat?
What meat is not red meat?
Is ham the other white meat?
Is Ham a red meat?
It has a unique color, texture, and flavor compared to most of the other meats we eat. It doesn’t resemble the redness of steaks, nor does it take on the paler color of a cooked pork tenderloin. Is it red meat, white meat, or neither? Ham comes from a hog’s hind leg, which means it is pork and therefore red meat, regardless of its actual color.
Is ham gluten free?
Ham naturally by itself is gluten-free. Although, many companies made their ham with gluten-containing ingredients like broth, spices, and glazes. So, you must prefer brands that indicate they are gluten-free on the packaging.
Is cooked ham a processed meat?
While this process reduces bacterial growth and enhances the pork’s flavor, it also changes the nutritional content and classifies ham as processed meat. Cooked ham (at 3.5 ounces) contains: The same amount, about five thin slices, also has 1290 milligrams of sodium —that’s over half of your recommended daily value (RDV).
What is the difference between red meat and white meat?
White meat, on the other hand, generally refers to poultry. This is why beef, lamb, and pork (including ham) are considered red meat. Red meat is high in protein, as well as vitamins like B12, iron, and zinc (per Healthline ). The main difference between red meat and white meat on a purely aesthetic level lies in the amount of myoglobin.