Pork

Pork is classified as red meat, even though leaner cuts cook pale. The redder color in raw pork comes from myoglobin levels higher than poultry but lower than beef. Nutritionally, lean pork (tenderloin, loin chop) is similar to skinless chicken breast — about 24g protein and 3g fat per 100g cooked — plus more thiamine (vitamin B1) than almost any other food.

Processed vs. fresh

The cancer-risk signal from IARC is much stronger for processed pork — bacon, ham, sausage, salami, hot dogs — than for fresh pork. Curing with nitrites and high-temperature smoking are the implicated steps. Fresh pork shoulder roasted at moderate temperature carries a much smaller risk profile than the same weight in deli ham.

Cooking and food safety

Old guidance to cook pork to 160°F (well done) came from trichinella concerns that are now essentially absent from US commercial pork. USDA updated the recommendation in 2011 to 145°F with a 3-minute rest — leaving the pork tender and slightly pink and dramatically improving texture. Ground pork still needs 160°F for general food safety.

For people with reflux, the fattier cuts (belly, shoulder, ribs) are more likely to trigger symptoms than tenderloin. The cooking method (slow roast vs. deep fry) also matters more than people often realize.