The north has cold winters, and the south has a chilly autumn. This is the perfect time to enjoy cured meats. Guangdong has delicious steamed rice with cured meats, Hunan has "Lawei Hézhēng" (a dish of various steamed cured meats), and there are various homemade sausages and smoked meats... There are many ways to eat them, and they are all delicious. No wonder they have been a delicacy on the dining table for years. However, although cured meats are delicious, they have their hidden problems: high salt content and significant fat content. How can you eat them healthily?
"When the autumn wind blows, it's time for cured meats." As soon as autumn and winter arrive, whether in the south or the north, the rich aroma of cured meats begins to waft from every household. Cured meats are a common dish on our tables. The most common types include Chinese sausages, cured pork, cured beef, salted fish, ham, air-dried meat, and pressed duck.
Cured meats have a very unique flavor, and the styles vary greatly by region. For example, in Sichuan, besides using spices like sand ginger and star anise, cured meats are often flavored with Sichuan peppercorns to give them a characteristic numbing aroma. In Hunan, cured meats are typically smoked with specific branches. In the Jiangsu and Zhejiang regions, you can find cured meats marinated in unique sauces. Therefore, even though the process of making cured meats is similar, there are many different methods, resulting in different flavors that represent local characteristics.
Furthermore, when curing meat with salt, the dehydration process makes the cured meat crispier, and the fat seems less soft and greasy. It is precisely this unique texture and flavor that makes cured meats beloved by many. However, cured meats are high in fat, cholesterol, and salt. Therefore, no matter how delicious they are, you should not eat them in excess. Pay attention to these details when consuming them, otherwise, it may cause physical discomfort.
1. The fat content in cured meats is very high
The fat content can reach 50%—although the salt in the curing process reduces the water content in the cells, it does not reduce the fat content at all. On the contrary, it increases the relative proportion of fat. Not only that, but cholesterol is also "concentrated"—every 100 grams of cured meat contains 123 milligrams of cholesterol, which is 50% higher than that in pork. Undoubtedly, this is a risk factor for hyperlipidemia.
2. The salt content in cured meats is relatively high
100 grams of cured meat contains about 2.1 grams of salt, which is more than ten times the average salt content in an equal weight of pork. The human body's daily physiological requirement for salt is about 3 grams. Long-term and large consumption of cured meat can easily lead to excessive salt intake, which can worsen or cause high blood pressure or fluctuations. Therefore, during cooking, it should be soaked in water for a while to reduce the salty taste.
3. Cured meats cannot replace fresh meat
In fact, during the curing process, many vitamins and trace elements in the meat are lost, such as vitamin B1, vitamin B2, niacin, and vitamin C. Therefore, the nutritional value of cured meat is not as high as that of fresh meat. If you love cured meat, you should also supplement your diet with fresh meat.
Although cured meats are delicious, they are not suitable for everyone. Some people should not consume them in large quantities. The following groups should pay attention!
1. People with poor digestive systems should eat less salty cured meat
In addition to Cantonese cured meats, Hunan and Sichuan styles are also common in supermarkets and stores, and most of them are salty. People with kidney problems, the elderly, and children should eat them sparingly. People with poor digestive function, such as those with a "cold stomach," may find their taste bland and prefer strongly flavored foods. Therefore, eating too much salty cured meat can easily lead to diseases like high blood pressure. For normal people, it's best to avoid cured meats when their stomach is upset.
To make it more delicious, some people add Sichuan peppercorns when eating cured meats. However, peppercorns are warm and drying, and eating them with cured meats can easily cause internal heat, leading to symptoms like mouth sores. Therefore, people with "yin deficiency and fire excess" should not eat them.
2. People with "three highs" should be cautious when eating cured meats
Because cured meats are pickled with salt, their salt content is more than ten times that of ordinary meat, and a significant amount of water-soluble vitamins is lost. Therefore, from a nutritional and health perspective, they are not suitable for middle-aged and elderly people, and those with "three highs" should try to eat them as little as possible.
Nowadays, there is a wide variety of cured meats, with different characteristics and flavors in various regions. For example, in Guangdong, there are Cantonese styles from Guangzhou, Dongguan, Zhongshan, etc., which are generally sweet. People with "three highs" and diabetes should not eat this type of sweet cured meat.
3. Be cautious with low-fat cured meats
In addition to traditional cured meats, the market now offers products claiming to be healthy low-fat options, such as those made with corn or seaweed. Nutritionists point out that no matter what nutrients are added, the production process of cured meats still involves pickling with salt and then air-drying. The excessive salt content and residual nitrites are detrimental to health.
From a nutritional standpoint, cured meats have never been classified as a "healthy" food. Occasional consumption is acceptable, but it should be done in moderation. According to the Chinese Dietary Guidelines, which recommend a daily salt intake of no more than 6 grams, eating too much cured meat leads to excessive salt intake, which can harm your health.
Want to eat cured meats healthily? Try these methods!
1. Pair with vitamin C-rich vegetables
Eating cured meats with plenty of high-vitamin C vegetables is healthier because vitamin C can block the synthesis of nitrosamines from nitrites. For example, adding celery, snow peas, or garlic when stir-frying cured meats makes for a nutritious dish. After your meal, you can also eat more fruits rich in vitamin C, such as fresh jujubes, kiwis, oranges, and strawberries.
Stir-fried Cured Pork
2. Let homemade cured meats sit for at least 2 weeks before eating
When the weather is sunny and the air is dry and cold, many families make their own cured meats by air-drying them. Some people, eager to taste the fresh product, eat them right after they are cured. Nutritionists explain that cured meats contain nitrites, and their content peaks within the first two weeks of curing. The nitrite levels only decrease after two weeks. Therefore, it's best to let homemade cured meats sit for at least two weeks before eating them.
Double-cooked Lotus Root
3. Steaming cured meats is relatively healthy
There are many ways to eat cured meats. Do you like to braise them with rice, steam them over water, stir-fry them with celery and scallions, or even deep-fry them? Nutrition experts say that steaming is healthier than high-temperature frying. Because fried foods are processed at high temperatures, they can easily produce nitrite-like substances, which are potentially carcinogenic. After being deep-fried, the fat content of cured meats becomes even higher, and eating them can easily lead to obesity, as well as hyperlipidemia and coronary heart disease.
Stir-fried Cured Pork with Dried Radish