Can You Eat Pork Rinds When Pregnant?

Pregnancy comes with a lot of dos and don’ts when it comes to food. While some foods like greens eggs, dairy are encouraged, others like raw meat fish high in mercury, unpasteurized products are strictly prohibited. Pork rinds occupy a grey area when it comes to pregnancy-safe foods. Let’s find out if you can indulge in these tasty, crispy snacks when expecting.

What are Pork Rinds?

Pork rinds, also known by Spanish name chicharrones, are a popular fried snack made from pork skin or rind. To make them, pork skin is cut into pieces and fried until puffed and crispy. The bristles and excess fat are removed before frying.

Pork rinds are light and crispy in texture with a mild pork flavor. They make a great snack or accompaniment to dips, tacos, nachos and more. Store-bought pork rinds are seasoned with spices for added flavor.

Nutritional Value

Here’s the nutritional value per 1 ounce (28 grams) serving of plain pork rinds:

• Calories: 190
• Fat: 16 grams
• Protein: 15 grams
• Carbs: 0 grams
• Fiber: 0 grams

The high protein and near zero carb content makes pork rinds a keto-friendly snack. They contain a good amount of collagen which promotes skin, hair and nail health. Pork rinds are also a source of vitamin B12 and selenium.

However, the high sodium and fat content is something to watch out for. Flavored pork rinds contain even more sodium.

Are Pork Rinds Safe During Pregnancy?

The safety of any food during pregnancy depends on two key factors – risk of contamination and nutritional value. Let’s analyze pork rinds on both these parameters:

Risk of Contamination

Consuming undercooked or raw pork puts pregnant women at risk of toxoplasmosis, trichinosis, listeria and other foodborne illnesses that can be potentially life-threatening for the baby.

However, the good news is that pork rinds do not carry any of these risks as they are always thoroughly cooked at high heat. The skin passes through a frying temperature of at least 400°F which kills any bacteria present.

So unlike processed pork products like sausages and deli meats which may get contaminated after cooking, pork rinds are safe for moms-to-be when prepared properly.

Nutritional Value

Pork rinds offer a good amount of protein, vitamins and minerals which aid the baby’s growth and development. The collagen also promotes skin and bone health.

However, the high sodium content can potentially cause fluid retention and elevate blood pressure. Too much fat consumption also puts women at higher risk of excess weight gain and gestational diabetes.

To balance these factors, pork rinds are safe as an occasional snack when mindful portion control is practiced. They are best enjoyed in moderation along with a balanced diet.

Health Benefits of Pork Rinds During Pregnancy

Here are some of the key benefits pork rinds offer for pregnant women:

• High in protein – Pork rinds contain 15 grams of protein per ounce, making them an excellent source of this macronutrient vital for baby’s growth and development.

• Promote skin health – The collagen in pork rinds keeps skin supple and elastic to accommodate your growing belly. It also aids in wound healing.

• Improve hemoglobin levels – Pork rinds provide vitamin B12 which helps prevent anemia and improves energy levels.

• Rich in selenium – This mineral boosts immunity which takes a hit during pregnancy due to hormone changes. It also regulates metabolism and thyroid function.

• Help meet calorie needs – The extra 190 calories per serving contributes toward meeting the increased calorie needs of pregnancy.

• Zero carbs – The near zero carb content makes pork rinds keto-friendly. This helps control blood sugar and prevents excess weight gain.

Tips for Choosing and Eating Pork Rinds

Follow these tips to safely enjoy pork rinds during pregnancy:

• Check the ingredients list and select products without MSG, nitrates or too much added salt.

• Choose pork rinds made from pasture-raised pork to minimize exposure to hormones or antibiotics.

• Eat in moderation – 1 to 2 servings per day is safe. Avoid bingeing to prevent excess sodium, fat and calories.

• Pair with protein sources like cheese, nuts or seeds to make a balanced snack.

• Drink plenty of fluids to offset the sodium content.

• Buy plain pork rinds and season them yourself with spices to control sodium and fat content.

• Look for oven-baked varieties instead of fried ones to further minimize oil and fat.

Safe Ways to Enjoy Pork Rinds When Pregnant

Here are some fun ways to include pork rinds in your pregnancy diet:

• Dip them in guacamole, salsa or hummus.

• Sprinkle crumbled ones on top of salads for added crunch.

• Add to omelets, frittatas or scrambles along with veggies.

• Use asbreadcrumb coating for air-fried chicken or fish.

• Make nachos by layering pork rinds with beans, cheese, jalapenos, etc.

• Use as taco shells and fill with meat and veggies.

• Make chicharrones preparados by seasoning pork rinds with lime, chili powder, etc.

• Substitute for croutons in soups and stews.

Risks of Eating Pork Rinds During Pregnancy

Despite the benefits, eating too many pork rinds during pregnancy does come with the following risks:

• High sodium content can cause fluid retention and increased blood pressure.

• Raises cholesterol levels which is not recommended during pregnancy.

• Excess fat consumption hampers glucose tolerance – increasing gestational diabetes risk.

• Adds empty calories devoid of vitamins, minerals and fiber.

• High omega-6 fat content leads to inflammation.

• Carcinogenic compounds may form on frying at extremely high temperatures.

To keep these risks at bay, eat pork rinds in moderation as part of an overall healthy diet. Avoid plain salty ones and balance intake with nourishing foods.

The Verdict

Moderately spiced pork rinds made from pasture-raised pork are absolutely safe to consume during pregnancy when enjoyed in sensible portions. They provide protein, vitamins and minerals for mom and baby without the risk posed by raw or semi-cooked pork.

However, it’s best to avoid excessive intake to limit sodium, fat and calories. Pair pork rinds with fresh veggies, fruits, nuts and seeds for a balanced snack. Choose baked varieties over fried ones when possible. With mindful consumption, pork rinds can be a yummy and nourishing addition to your pregnancy diet.