Nutrition

Diets come and go, but one that has become pretty popular lately is called “Sugar Busters”. The premise of this diet is to cut back on carbohydrates and sugars, which in effect lowers the body’s demand for insulin. Insulin actually promotes fat storage and increases the liver’s production of cholesterol. So by reducing carbohydrates and sugars in our diet, we can mobilize fat for energy which reduces our weight, girth, and ultimately our blood cholesterol!

The best part of a diet like this is that we can eat lean meat and do so without guilt since meat is a carbohydrate and sugar-free food. In fact, new research published in the Archives of Internal Medicine, June, 1999, compared the impact of lean red and white meat on blood cholesterol levels. The study found that diets including 6 oz. of lean red meat consumed 5 or more days per week can actually reduce the risk of coronary heart disease. Both red and white meat proteins were found to lower the LDL (bad cholesterol) and raise the HDL (good cholesterol) levels. This amounted to nearly a 10% reduction in the risk of coronary heart disease during the 9 month study.

So, do everybody a favor and break out the ham for those holiday get-togethers!

Lean Cuts of Pork
(3 oz. serving, trimmed after cooking)
Cut
3 oz. Cooked Serving
Calories Total Fat (g) Saturated
Fatty Acids (g)
Cholesterol (mg)
Pork tenderloin 150 5 2 65
rosted whole 140 4 1 65
Pork top loin roast 190 10 4 65
boneless, roasted 170 6 2 65
Pork top loin chop 200 10 3 70
boneless, broiled 170 7 2 70
Pork loin center 200 11 4 70
chop, broiled 170 7 3 70
Pork sirloin roast 220 14 5 75
roasted 180 9 3 75
Pork loin rib chop 220 13 5 70
broiled 190 8 3 70
Pork shoulder blade 220 14 5 80
steak, broiled 190 11 4 80
Chicken
(3 oz. serving)
Cut
3 oz. Cooked Serving
Calories Total Fat (g) Saturated
Fatty Acids (g)
Cholesterol (mg)
Chicken Breast 170 7 2 70
baked 120 2 1 70
Chicken Drumstick 180 9 3 75
baked 130 4 1 80
Chicken Whole 200 12 3 75
roasted 130 4 1 75
Chicken Thigh 210 13 4 80
baked 150 7 2 80

From the Wall Street Journal, January 13, 2004:

Source Breed Pig Lifestyle Price Range
Prairie Pride Farm of Minnesota Pigs are a crossbreed that is about 90% Duroc and 10% Chester White. Pigs are raised outdoors; no hormones. Pork chops for $4.89 a pound; tenderloin, $5.90, plus shipping.