The human body needs macronutrients to function, with one of these being protein. Protein acts as a building block for muscle and tissue, which is why it is crucial to obtain it from the diet. Animal sources, such as pork, are a great source of protein, and this section will explore its nutritional content.

Nutritional Content

According to Arnarson (2019), pork is a protein-rich food, with dry lean pork containing up to 89% protein. A 3.5-ounce serving of cooked, ground pork contains 297 calories, 53% water, 25.7 grams of protein, zero grams of carbohydrates, sugar, and fiber, and 20.8 grams of fat. It also has essential vitamins and minerals, such as Vitamin B12, Vitamin B6, Selenium, and Zinc.

Amino acids are the building blocks of protein, and when the body digests protein, it breaks down into these amino acids for absorption. There are 20 amino acids, with nine being essential, meaning the body must obtain them from the diet. The remaining 11 are nonessential. Pork and other animal sources contain all nine essential amino acids, making them a complete protein source (Brown, 2011, p. 50). This makes pork an excellent source of protein, as it contains all the essential amino acids the body requires.

Health Benefits and Risks

Protein's main role in the body is to build, repair, and maintain tissues and aid in normal bodily functions (Duggan, 2018, pg. 15). Based on the above information, eating pork can provide various health benefits to the body.

As per Arnarson (2019), consuming pork is an excellent way to obtain high-quality protein needed to preserve muscle mass, which naturally degenerates with age. It also benefits athletes, performers, bodybuilders, and post-surgery patients by improving muscle function, physical performance, and tissue repair. Additionally, pork contains beta-alanine, which converts to carnosine, essential for muscle function and maximum performance, especially at higher levels in the body.

Furthermore, animal protein sources are naturally rich in Vitamin B12, which is vital for red blood cell formation and DNA (Harvard School of Public Health, n.d.). Eating pork and other animal proteins can reduce the risk of Vitamin B12 deficiency.

Protein is also beneficial for weight loss, with evidence indicating that it has a high satiety level, making people feel fuller than carbohydrates or fats (Gunnars, 2020). This appetite reduction leads to consuming fewer calories, which is crucial in weight management. In addition, protein boosts metabolism by up to 80 to 100 calories a day when 25 to 30% of the person's total daily calorie intake is sourced from protein.

However, consuming pork also carries certain health risks. Pork is classified as red meat, and eating a lot of it may increase the risk of bowel cancer (National Health Service, 2021). Additionally, the method of cooking used significantly affects the likelihood of cancer. Frying, chargrilling, and barbecuing pork, for example, increase exposure to N-nitroso compounds, which increases the risk of bowel cancer (Brewer, 2013, Chapter 8). Overcooking pork can also increase cancer risk since heterocyclic amines, which are considered carcinogenic, are formed when meat is under high heat (Arnarson, 2019).

Despite the above information, studies remain inconclusive and unclear. As such, it is advisable to limit pork consumption and prepare it correctly to reduce health risks.

Raw vs Cooked

Pork and other animal-sourced protein foods should be cooked correctly to eliminate harmful bacteria (Duggan, 2018, pg. 11), as they can otherwise cause food poisoning (National Health Service, 2021). Cooking pork properly also minimizes the risk of contracting parasitic infections that may arise when consuming raw or undercooked meat (Arnarson, 2019). Raw pork may contain parasites such as pork tapeworm, parasitic roundworms, and Toxoplasma gondii, infections that can cause considerable harm to the body, mostly in developing countries.

There are many methods of preparing pork, including dry-heat techniques, such as grilling and frying, and moist-heat techniques, such as braising and stewing (Brown, 2011, pg. 160).

When it comes to consumption of pork, some individuals may need to exercise caution due to allergies. Those with a pork allergy, including alpha-gal syndrome and pork-cat allergy, should avoid consuming pork (More, 2022; Mayo Clinic, 2022; Nierenberg, 2011). Alpha-gal syndrome is triggered by a Lone Star tick bite, which introduces a sugar molecule called alpha-gal, found in every mammal except humans. Individuals with alpha-gal syndrome may experience mild to severe allergic reactions when consuming red meat, such as pork. Similarly, those allergic to cats may also experience a reaction due to the protein albumin, found in pork and cat dander.

Religious and personal reasons may also steer individuals away from consuming pork. For example, some religions prohibit consuming red meat, including pork, while vegetarian diets exclude all meats (Arnarson, 2019).

Complex carbohydrates are a crucial component of a healthy diet, and starchy foods rich in this nutrient provide the body with sustained energy. Wholegrains, such as brown rice, also contain other macro- and micronutrients (Brewer, 2013). One cup of brown rice has 216 calories, 44 grams of carbohydrates, 3.5 grams of fiber, 1.8 grams of fat, and 5 grams of protein, along with vitamins and minerals like Vitamin B1, Vitamin B3, magnesium, and manganese (Kubala, 2018). Brown rice's hull is removed, but its nutrient-rich bran and germ remain, making it less processed than white or refined rice.

Brown rice has several health benefits for the body. It has a high satiety level and a lower impact on blood sugar levels than white rice, making it a better option for weight loss and reducing the risk of obesity and type 2 diabetes (Brewer, 2013; McGrane, 2019; Kubala, 2018). Brown rice also contains fiber and lignans, which contribute to heart health by reducing cholesterol, lowering blood pressure, and decreasing artery stiffness (Kubala, 2018). However, brown rice also contains antinutrient phytic acid, which inhibits the body's iron and zinc absorption from the food, and toxic metal arsenic, which may have health risks like heart disease, cancer, and adverse pregnancy outcomes. It is recommended to soak rice before cooking and consume brown rice in moderation as part of a varied diet (Shoemaker, 2021; Sass, 2021).

Overall, the selection and preparation of pork and starchy foods like brown rice can have significant impacts on an individual's health, with varying benefits and risks to consider.

To ensure safe consumption, the best way to cook rice is by giving it a thorough rinse and soak in water without washing away all the nutrients. Afterward, boil or steam the rice and store it in the fridge to prevent the growth of bacteria spores that could cause illness if left at room temperature for too long.

When it comes to brown rice, moderation is key. While there is no evidence that brown rice is unsafe, it is best to consume it in moderation and switch up your diet regularly.

When it comes to processed foods, chicken nuggets fall under NOVA Group 4, which groups highly processed foods with added ingredients and preservatives that have little nutritional value.

Chicken nuggets contain a lot of filler ingredients, including connective tissue, bones, tendons, and fat. Pyrophosphate, a leavening compound, is often used in the breading. While chicken nuggets may seem like a healthier alternative to a burger, they are equal in saturated and trans fat while having 20-50 fewer calories. Chicken nuggets also have a lower protein content due to the inclusion of breading and other fillers, and they often contain high amounts of sodium.

Consuming chicken nuggets and other heavily processed foods on a regular basis can lead to an increase in blood sugar, blood pressure, fat storage, and weight gain, which increases the risk of developing Type 2 diabetes, heart disease, and obesity. Therefore, it is crucial to consume heavily processed foods in moderation and prioritize whole, nutrient-dense foods in your diet.

Whole Foods vs. Processed Foods

This subsection delves into the nutritional disparities between whole foods and their processed counterparts by putting the spotlight on fresh chicken and chicken nuggets' nutritional content and how they affect the body.

According to Link (2020), a three-ounce serving of chicken breast has 122 calories, 24 grams of protein, and 3 grams of fat. It is also rich in vitamins such as B6 and B12 and minerals like selenium and phosphorus. Because of its nutrient profile, chicken is an excellent source of protein that the body needs to build and maintain tissues and muscle mass. Additionally, its vitamins and minerals aid in metabolic processes and normal organ functioning. Therefore, consuming whole foods provides the body with essential nutrients, vitamins, and minerals.

The nutritional composition of whole foods changes when subjected to processing. Harris-Ray (2022) explains that processing involves refining the food by removing or lessening its nutrients and adding contents, ultimately lowering its quality. As Duggan (2018, pg.7) suggests, processed foods tend to be of low quality, presenting more health risks than benefits. Therefore, ultra-processed foods like chicken nuggets hardly offer the essential nutrients that whole foods have. Instead, more components are added, making them unhealthy options.

Potential Risks of Chicken Nugget Consumption

If you are already at risk of developing hypertension, diabetes, or obesity, then it's best to limit or completely avoid consuming chicken nuggets. Generally, it is advisable to limit their consumption, eat them irregularly, and only a few servings in a meal.

If you have chicken allergies, it's best to avoid chicken nuggets altogether, and if you are allergic to other substances, you should consider checking for allergen information on chicken nugget products from fast food or stores. Anaphylaxis UK (2021) provides an allergen update for McDonald's Chicken Products, which contains barley.