Pork is the perfect meat for any occasion! You can fry or braai it, from the savoury flavour to the melt-in-your-mouth tenderness pork is a must-have for any Mzansi grill master.

Whether you’re looking for a quick and easy dinner or a feast to feed a crowd, pork has you covered. But have you ever considered the risk it may be if not cooked well?

Full of yummy goodness

According to Pretoria-based registered dietitian, Jason van Heerden, pork can provide some health benefits when eaten in moderation as part of a balanced diet, but it can also have some drawbacks if consumed excessively or improperly.

Van Heerden points out that pork is a rich source of high-quality protein which is essential for building and maintaining muscle mass, as well as for many other bodily functions such as hormones and your immune system.

Chef Pumla Brooke-Thomae shows how pork may be presented with various meal items. Photo: Supplied/Pumla Brooke-Thomae

Pork is also a good source of various vitamins and minerals that your body needs to function properly, such as iron, zinc, selenium, and B vitamins. These nutrients can help with:

Immune system health
Energy production and metabolism
Red blood cell formation and oxygen transport
Nerve function and brain health

If you consume too much

Pork can also be high in fat, calories, and sodium, especially if it comes from processed products like bacon, ham, sausages, or salami. These can increase your intake of saturated fat and cholesterol, which can raise your risk of heart disease, stroke, and diabetes.

If you remove the excess visible fat on the pork then the overall saturated fat and cholesterol levels are significantly reduced.

How to eat pork safely and healthily:

Choose lean cuts of pork, such as loin chops, tenderloin, or sirloin roast. Trim off any visible fat before cooking or eating.
Avoid or limit processed pork products like bacon, ham, sausages, or salami. These are usually high in fat, calories, sodium, nitrates, and nitrites, which can harm your health.
Cook pork thoroughly. This will kill any harmful bacteria or parasites that may be present in the meat.

“It’s all about balance – so enjoy pork dish now and then, but make sure you’re also getting plenty of fruits, vegetables, and other healthy foods.”
Dietitian Jason van Heerden

Pumla Brooke-Thomae says whether you’re hosting a casual braai, planning a light meal for one, or preparing a feast for the whole family, pork has the perfect solution. Photo: Pumla Brooke-Thomae.

How to cook the perfect pork

Cooking pork requires the cook to learn a few fundamentals about how to handle this protein from the point of purchase to the point of serving, according to Pumla Brooke-Thomae, an Eastern Cape cookbook author and chef from Gqeberha.

According to Brooke-Thomae, these fundamentals will guarantee that you and your family not only get to enjoy mouthwatering pork dishes, but also remain safe from potential illnesses including parasites, salmonella, coli, and food-related bone diseases.

“Steaks, chops and roasts: Need to read at least 145°C when cooked. I find keeping a meat thermometer in every kitchen a necessity for cooking all meats, especially pork and chicken.”
Pumla Brooke-Thomae

She says that regardless of how pork is prepared – roasted, boiled, pan-fried, or stewed – cooks need to exercise caution because the cooking times for each method are different.

Potential risks

We must remember that pork originates from pigs, which have a remarkable interesting life cycle.

Dr Tutula Singata, a doctor at #Keready, a youth health movement based in Mthatha, Eastern Cape, says pigs can contain parasites such as worms and other infections in their body, depending on where and how they are cared for.

“The most important thing to remember is that it must be cooked well to kill any potential parasites or pathogens that may be in the meat.”
Dr Tutula Singata

She says the best way is to cook your pork properly so that all potential pathogens are killed in the cooking process.

Dr Tutula Singata is a #Keready doctor based in Mthatha, in the Eastern Cape. Photo: Lonwabo Zimela.

It’s crucial to note that pork that has not been properly cooked can carry infections that can be harmful to human health. One such infection is neurocysticercosis, which is caused by a parasite found in infected pork. If this parasite reaches the brain, it can cause a range of serious health risks, adds Singata.

“If you have a meat thermometer and can confirm that the meat is cooked to the prescribed internal temperature, then the meet is safe for consumption.”

She adds that if you don’t have a thermometer, she recommends cooking the meat until it’s tender, completely brown, and easily falls off the bone.

Special precautions

Singata underlines that hygiene is always essential when making any meal.

She says that before preparing meals, wash your hands well with soap and water and use clean water to wash your meat.

“If you don’t have access to clean fresh water, boil your water before using it to wash your meat and cook.”

She advises that the FDA’s minimal internal temperature for cooking pork is 63°C for big pieces such as chops, fillets or steaks, and 71°C for minced pork and pork sausage.

“The reality is that most of us do not have the luxury of keeping cooking or meat thermometers in our homes, I certainly don’t.”

So how do the rest of us ensure that we cook our pork so that it is safe for ingestion?

“You can cook your meat until it is soft enough to easily fall off the bone or pull away with no redness on the inside.”