What Happens When You Stop Eating Pork? A Comprehensive Guide

Pork is one of the most commonly consumed meats worldwide. In fact it’s estimated that over 100 million tons of pork are produced globally each year. However, in recent years, many people have chosen to eliminate or reduce pork from their diets due to concerns over health ethics, religion or personal preference.

If you’re considering cutting out pork, you may wonder what effects this will have on your body and health. Here is a comprehensive guide to what happens when you stop eating pork.

Overview of Pork Consumption

Before examining the impacts of removing pork from your diet, it’s helpful to understand how much pork the average person consumes.

According to the USDA, the average American eats approximately 50 pounds of pork per year. This amounts to about 3 ounces per day.
The most commonly eaten pork products are bacon, ham, sausage, ribs, tenderloin, chops and roasts.
Pork consumption varies greatly around the world based on culinary traditions, religious beliefs, farming practices and economics. For example, Europeans eat about 55 pounds of pork per capita while North Africans only eat around 3 pounds.
While overall meat consumption has risen over the past 50 years, pork intake specifically has declined slightly in the U.S. since its peak in 2007.

So for most people living in America or Europe, eliminating pork would mean cutting out a few servings per week. The impacts of this would depend on what is eaten instead.

Potential Changes After Eliminating Pork

When you remove pork from your regular diet, you may notice some subtle changes over time. Here are some of the potential effects:

Increased consumption of other meats or proteins: To replace the lost calories and protein, you may find yourself eating more poultry, beef, fish, eggs, dairy or plant-based proteins like beans, lentils or tofu. For some people this balances things out, while others may eat less protein overall.
Weight loss or maintenance: Some research indicates people who eat more pork tend to consume more calories overall. Cutting out pork may help some people lower their calorie intake and control weight, especially if pork is not replaced with other high-calorie foods.
Improved cholesterol levels: Pork contains high levels of saturated fat compared to some other meats. Reducing saturated fats can help lower LDL (bad) cholesterol and improve heart health markers like triglycerides and blood pressure.
Increased omega-3 intake: Fatty fish like salmon contain beneficial omega-3 fatty acids that pork lacks. Eating more fish may increase omega-3 intake.
Changes to microbiome: Research shows our gut bacteria is impacted by our diets. Eliminating pork may shift your microbiome makeup over time, with possible benefits to immunity and digestion.
Lower risk of certain parasites: Undercooked pork can contain worms and other parasites. While not common, eliminating pork removes this risk entirely.
Reduced sodium intake: Processed pork products like ham, bacon and sausage are high in sodium. Cutting them out may lower sodium levels.
Lower iron levels: Pork contains highly absorbable heme iron. If you don’t replace pork with other iron-rich foods, iron deficiency is possible over the long term.
Increased intake of plant foods: People who cut meat often eat more fruits, vegetables, and whole grains. This increases fiber, vitamins, minerals and plant compounds beneficial for health.

Key Nutrients to Get From Non-Pork Sources

Pork provides a number of beneficial vitamins and minerals. If you’re eliminating pork, be sure to get these nutrients from other dietary sources:

Protein: Beans, lentils, nuts, seeds, eggs, fish, dairy and poultry can all provide healthy protein intake. Vegetarians may need to pay special attention to get sufficient daily protein.
Iron: Spinach, lentils, beef, turkey, enriched cereal and pumpkin seeds are all good options for replacing iron lost from pork. Vitamin C also helps iron absorption.
Zinc: Beef, oysters, yogurt, chickpeas, cashews and almonds are high in zinc. You can also find it in fortified cereals.
Vitamin B12: Mainly found in animal foods, so vegetarians will need a supplement. Eggs, fish and dairy provide B12 for meat eaters cutting pork.
Thiamin: Also called vitamin B1, this is plentiful in whole grains, legumes, seeds, trout and eggs.

If following a vegetarian or vegan diet, supplements of B12 and possibly iron may be beneficial when cutting all meat, including pork.

Health Benefits of Reduced Pork Intake

Eliminating or curbing pork consumption offers several potential health advantages:

Lower heart disease risk: Replacing pork with fish, beans, nuts and other healthy foods reduces artery-clogging saturated fat and cholesterol. This benefits cardiovascular health.
Reduced cancer risk: Links exist between processed pork and cancers. Limiting bacon, sausage and deli pork may lower colorectal cancer chances.
Improved blood sugar control: Some evidence shows overindulging in pork may increase diabetes risk. Cutting pork could improve glycemic control.
Healthier weight: On average pork is the most calorically dense meat. Eliminating it often leads to consuming fewer calories.
Longevity: Studies associate red and processed meat consumption with shorter lifespans. Swapping pork for plant proteins may support longevity.
Food safety: Thoroughly cooking pork eliminates parasites and bacteria, but avoiding it removes the risk completely. This offers peace of mind.

However, most of these benefits relate specifically to processed pork products and overconsumption. Eating lean, minimally processed pork in moderation likely poses minimal health risks for most people.

Potential Drawbacks of Avoiding Pork

While reducing pork intake offers many benefits, there are a couple potential drawbacks to note:

Nutritional deficiencies: As mentioned, vigilant non-meat eaters may become deficient in iron, zinc, B12 and protein without replacing pork. Monitoring intake of these nutrients is advised.
Higher mercury exposure: Frequent fish consumption leads some people to exceed mercury limits. Varying your protein sources, including some pork, can prevent this.
Higher costs: Replacing pork with foods like fish, grass-fed beef and organic produce may increase food spending for some families. Prioritizing budget-friendly protein sources helps.
Social challenges: Eliminating certain foods can complicate mealtimes with friends or family. Being flexible when dining out or celebrating holidays helps ease social tensions.

With proper nutritional planning, the drawbacks of pork elimination can be prevented. Working with a dietitian may help navigate any concerns.

Tips for Adjusting to a Pork-Free Diet

If you’re looking to remove pork for your diet, keep these tips in mind for an easier transition:

Check labels on processed foods: Pork-derived ingredients like gelatin, natural flavors and emulsifiers can hide in foods. Scan labels to detect any hidden pork products.
Experiment with new recipes: Explore new cuisines and plant-based recipes to discover tasty ways to prepare meals without pork. This prevents feeling deprived.
Don’t avoid social gatherings: Be flexible when dining out or celebrating holidays to stay connected. Focus on enjoying time with loved ones rather than restrictive dieting.
Supplement if necessary: Speak with your healthcare provider about any vitamins or supplements that may be beneficial if eliminating all meat. Vegetarians often supplement vitamin B12 and iron.
Make nutritious swaps: Get creative replacing pork with beans, lentils, fish, and other nutrient-dense foods so you don’t miss out on key minerals.
Eat in moderation if still occasionally eating pork: The health risks of pork seem most tied to frequent overconsumption. Occasional intake of lean pork in reasonable portions is likely fine.

The Bottom Line

Transitioning away from pork can offer some potential health and wellness benefits related to weight, heart health, cancer risk, parasites and increased intake of plant foods. However, eliminating an entire food group also comes with possible drawbacks if nutritional needs are not met through other means.

People who feel better physically or emotionally without pork should feel empowered to make this dietary change. But drastic limitations are not necessary to maintain good health if pork is consumed in moderation along with an overall balanced diet.

By monitoring nutrition, supplementing where required and remaining flexible in social situations, most people removing pork from their diet can make the adjustment smoothly and successfully.

What Happens To Your Body When You Stop Eating Meat

FAQ

What happens to my body if I stop eating pork?

Energy Loss. You may feel tired and weak if you cut meat out of your diet. That’s because you’re missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it’s not your only choice.

What are the benefits of not eating pork?

It’s Better for Your Health Eating pork products, which are loaded with artery-clogging cholesterol and saturated fat, is a good way to increase your chances of developing diseases such as cancer, heart disease, diabetes, and Alzheimer’s.

Is it healthy to avoid pork?

Pork contains high amounts of saturated fat and omega-6 fatty acids like linoleic acid. These fats can demonstrably worsen the effects of alcohol abuse and cause fatty liver disease. It can worsen liver health and lead to cirrhosis. The exact way pork affects the liver is still unclear and requires more research.

Why do people stop eating pork?

Some who avoid pork cite religious beliefs. Others avoid eating pork because of its environmental impact. Still others, upset by the treatment of both pigs and humans in pork processing plants, have replaced their pork chops and bacon with pasta and broccoli.

What are the pros and cons of eating pork?

The cons outweigh the pros here. Although in small quantities of under 70 grams (2.5 ounces) / day, red meat is not as harmful to your health, consumption of pork is associated with a significant risk of several chronic conditions including diabetes, cardiovascular disease, and several types of cancer.

What happens if you don’t eat meat?

Studies have shown that people who adopt no meat diets can dramatically lower their level of C-reactive protein (CRP), an indicator of inflammation in the body. 2. Your blood cholesterol levels will plummet. Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States.

Is pork bad for You?

The main (but not the only) reason why pork is bad for you is its high content of saturated fats and cholesterol. However, as is often the case with nutrition, the scientific studies are not always clear-cut, and dietary recommendations tend to be laxer than existing evidence. Pigs were domesticated in Mesopotamia, around 15,000 years ago.

What happens if you eat undercooked pork?

Eating undercooked or raw pork can result in parasitic infections. Taenia solium, or pork tapeworm, is an intestinal parasite. Most of the time it’s harmless, but it can occasionally cause a disease called cysticercosis, which leads to epilepsy.