Are High Quality Pork Sausages Good For You? (2024)

FAQs

Are High Quality Pork Sausages Good For You? ›

While pork sausages are often thought of as being high in fat, they contain a good balance of both saturated and unsaturated fats. Unsaturated fats, in particular, can help to lower cholesterol levels and reduce the risk of heart disease.

Eating too much bacon, sausages, hot dogs, canned meat, or lunch meat—meat that has been processed in some way to preserve or flavor it—is bad for health, according to experts. A number of studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes.

If you want to eat sausage often, however, consider choosing healthier types of sausage, such as those made with chicken or turkey. You can also make your own to get the freshest variety with none of the harmful additives or high-fat meat.

Eating the same foods, like sausage and eggs, every day or every other day can be unhealthy if those foods are high in saturated fat, cholesterol, and sodium. Consuming a diet high in these nutrients can increase your risk for heart disease, high blood pressure, and other health issues.

Worst: Hormel

With a lot of additives, Hormel sausages rank as some of the worst ingredients on our list. Not only do some options, like the Hormel Italian Sausage, have MSG, but they also contain tertiary butylhydroquinone (TBHQ) and butylated hydroxytoluene (BHT).

Often, people associate pork with poor health because of highly processed sources, such as hot dogs, bacon and sausage, which are rich in saturated fat and sodium. Eating these types of foods can elevate your cholesterol and drive heart disease risks, according to the American Heart Association.

Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins. However, as discussed all processed meats should be eaten in moderation due to their links to cancer.

Made from beef, pork, lamb or chicken, plain sausages usually come out on top nutritionally when compared to their flavoured counterparts. Better-for-you sausage brands are made with a high percentage of lean meat, herbs, spices and a natural casing.

The best sausages are made from good cuts of meat with plenty of fat, which will cook quickly and be tender and juicy inside the usually narrow casing, which is why pure meat sausages with no additives are generally more expensive than cheaper varieties which are laced with preservative and other adulterants.

Boiling and baking are the healthiest ways to cook sausage, whereas deep frying is the least healthy due to the added fats and calories it involves.

What are the benefits of eating pork sausage? ›

Pork sausages are a great source of several essential vitamins and minerals, including vitamin B12, zinc, and iron. Vitamin B12 is essential for maintaining proper nerve and brain function, while zinc and iron are important for supporting the immune system and helping to transport oxygen throughout the body.

High in protein

The traditional pork sausage is packed with protein, containing on average 11g each. The benefits of protein are well documented for maintaining and building lean muscle mass and improving tissue health. Whether you are looking to bulk up on muscle mass, or slim down, protein is vital!

The World Cancer Research Fund (WCRF) recommends limiting red meat intake to no more than 500g (cooked weight) per week, and completely avoiding processed and cured meats altogether.

Sausages are a nutrient dense protein option for the family as part of a weekly meal plan with other high iron sources. Where possible aim for high quality ones that ideally have around 75-85% meat or higher. Watch for fillers and additives, especially if there are certain dietary requirements for the family.

Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt.

Kielbasa isn't bad for you, but like any processed meat, kielbasa shouldn't be consumed in excess. The main health concerns are related to its high sodium and saturated fat content, and the potential risks associated with processed meats.

Pork has lower levels of fat and cholesterol than beef but has fewer minerals and vitamins. Additionally, recent research shows that lean pork and beef consumption for three months had a similar effect on weight and fat levels in people with obesity.

“Pork is a source of high-quality protein and also contains a number of nutrients,” Zumpano says, “but it's also a source of saturated fat and cholesterol, so it should be limited in terms of how often you eat it and how much of it you eat.”

While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.

Look at the numbers: Pork sausage has 290-455 calories and 23-38 grams of fat per link. Turkey and chicken sausage have 140-160 calories and 7-10 grams of fat for the same amount. That's hundreds of calories and fat grams dodged per link. You avoid loads of sodium too (read the stats below).