This article is taken from the monthly journal Sciences et Avenir – La Recherche #913 of March 2023.
Sausages, hams, black puddings, terrines… Prepared from meat and offal of pork, game (boar, hare) or poultry (duck, goose), sausages (hams, pâtés, rolls, black puddings, sausages) or raw (cured ham, sausages), canned with salt or smoked. Undeniable amateurs, the French bought 27.9 kg per family in 2019 (Kantar Worldpanel/Fict, 2020). But its abuse is out of the question due to its proven harmful effects on health. Eat less and, most importantly, better – this may be the new motto of pork lovers.
It provides proteins and some minerals…
Grilled sausage provides 24.5g of protein per 100g and 7.2g per three slices of raw sausage (30g). Black pudding is the richest in iron with 17.4mg/100g, equivalent to the daily requirement of a non-menopausal woman. . Also interesting are the levels of vitamin B1 or thiamine (1.2mg/100g skinless ham, i.e. all the recommended nutritional requirements for a woman), which help maintain cognitive functions (concentration, memory, thinking, etc.). According to the Ciqual nutritional chart, deli meats can also be a source of zinc (2.5mg/100g pancetta) and selenium (17mcg/100g pork liver mousse).
This article is taken from the monthly journal Sciences et Avenir – La Recherche #913 of March 2023.
Sausages, hams, black puddings, terrines… Prepared from meat and offal of pork, game (boar, hare) or poultry (duck, goose), sausages (hams, pâtés, rolls, black puddings, sausages) or raw (cured ham, sausages), canned with salt or smoked. Undoubtedly amateurs, the French bought 27.9 kg per family in 2019 (Kantar Worldpanel/Fict, 2020). But do not abuse it, because its harmful effects on health have been proven. Eat less and above all, eat better, that might be the new motto for pork lovers.
It provides proteins and some minerals…
Grilled sausage provides 24.5g of protein per 100g and 7.2g per three slices of raw sausage (30g). Black pudding is the richest in iron with 17.4mg/100g, equivalent to the daily requirement of a non-menopausal woman. . Also interesting are the levels of vitamin B1 or thiamine (1.2mg/100g skinless ham, i.e. all the recommended nutritional requirements for a woman), which help maintain cognitive functions (concentration, memory, thinking, etc.). According to the Ciqual nutritional chart, deli meats can also be a source of zinc (2.5mg/100g pancetta) and selenium (17mcg/100g pork liver mousse).
…but sometimes too much saturated fat…
Riillettes and sausages are the fattest: 39.8 g of fat per 100 g of goose rolls and 34.5 g/100 g of raw smoked sausages. Sausage andouille, cured sausage, country pate, black pudding, pork ribs contain 11 to 21% unsaturated fatty acids, including oleic acid (omega-9) and linoleic acid (omega-6), as well as 8 to 15% saturated fatty acids. acids. A 50g serving of rabbit pâté provides 4.4g (7.6g per 50g clean pork ribs). According to the National Food Safety Authority (Anses), saturated fat is safe if it makes up no more than 12% of daily calories, or about 26 grams per 2,000 calories. But in excess, they contribute to the deposition of cholesterol-rich plaques on the inner lining of the arteries.
… and salt
Salt, an important ingredient in cured foods (cured ham, sausages), is nevertheless a condiment that should be limited to less than 5 grams per day, as it raises blood pressure and raises blood pressure, according to the World Health Organization (WHO). the risk of developing cardiovascular disease. However, one slice of Serrano ham (25 g) contains about 1.3 g. Producers sometimes display the “-25% salt” claim, which is usually based on the average salt content of products in the same range (excellent boiled ham, Parisian ham, etc.). e) all brands combined.
Nitrogen supplements are a problem
Potassium and sodium nitrites (E249, E250) and sodium and potassium nitrates (E251, E252), used as preservatives, form nitrosated compounds (nitrosylhemes, S-nitrosothiols and nitrosamines) in the gastrointestinal tract, known for their genotoxic and carcinogenic effects. Thus, in 2010, the International Agency for Research on Cancer (IARC) classified ingested nitrates and nitrites as “probably carcinogenic”, and in 2015 cold cuts and jerky as “definitely carcinogenic” to humans. In 2022, ANSES confirmed the existence of an association between colorectal cancer risk and exposure to nitrite or nitrate through processed meat. In addition, according to a Franco-American study, eating deli meats at least once a week increases the risk of developing chronic obstructive pulmonary disease (COPD) by 29%.
Be wary of “no added nitrite” alternatives.
Some manufacturers offer hams, sausages, and sausages “no added nitrites”, or “zero nitrites”. They replace nitrate supplements with antioxidant plant extracts or broths based on celery, beets, or carrots, which reduce total nitrite exposure in adults by 18–29%. But in its report, ANSES notes that this process does not represent a viable alternative, since these plants are also a natural source of nitrates, some of which is converted to nitrites by bacteria present in the oral cavity. To reduce nitrite exposure while ensuring that processed meats are safe for health, ANSES offers other solutions, such as shortening expiration dates.
Choose handcrafted quality products from Maela Le Born, a nutritionist based in Paris.
“To limit nitrites, we can turn to artisanal products that contain fewer preservatives, but we must recognize that the shelf life is shorter. mentions usually guarantee products of better quality than industrial products. In all cases, careful reading of the labels helps to avoid unpleasant surprises, such as, for example, goose rolls cooked in pork fat.”