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Why Pork Scratchings are good for you!

Pork scratchings and crackling are not only delicious, and a great snack if you are following a keto or low carbohydrate diet, but they also have some surprisingly good health benefits...

What Are Pork Scratchings?

Pork Scratchings are crispy pork rinds made by slicing pig skin and deep frying it in lard. They are believed to have originated in the West Midlands or Black Country, where they were (and still are) regularly consumed with a pint of beer. Pork scratchings date back to the 1800s, when families kept their own pigs as a source of food and in order to not waste any part of the pig, the off-cuts of fat and skin were fried and eaten as scratchings and crackling.

Can I Eat Pork Scratchings on a Diet?

Pork scratchings are perfect for the keto diet, and most low carb diets, due to their low carb and high fat content. The fat will satisfy your hunger, give you a great amount of fuel and no insulin sugar high. They also have other health benefits including brain, cholesterol, and skin benefits.

Good Fats

Pork scratchings are high fat, but two-thirds of all the fat in a pork scratching is actually mono and polyunsaturated fats, beneficial for heart health. Furthermore, the fats in pork scratchings are also full of Oleic Acid. Oliec Acid is a healthy monounsaturated fatty acid, which actually helps stop the production of cholesterol receptors in the small intestine. This actually makes it harder for the body to absorb cholesterol from your diet. Increases in the levels of Oleic Acid can also help reduce oxidative damage in cell membrane caused by free radicals. Oxidative stress can damage cells, proteins, and DNA, which can contribute to aging.


Pork scratchings also contain a good amount of good saturated fats. Saturated fats are important for the body as our brains are comprised of 60% fat and the majority of the fat in the brain is saturated. Not only that, but the white matter that insulates our brain circuits (Myelin), which ensures proper function, is also largely made up of saturated fat and cholesterol.

High Protein

Pork scratchings have a high protein content, which actually keeps you feeling full and has major benefits for muscle and bone health.

Low Carbs

Pork scratchings make a great snack due to their low levels of carbohydrates. Low carbs means you won't be spiking your blood sugars leading to a crash later on in the day.

Loads of Collagen

Pork scratchings are effectively concentrated collagen from skin. Your face is made from collagen. Collagen provides body and bounce, let your collagen levels drop and so will your skin. Collagen also has benefits for your hair, nails, joints, wound healing, and can even improve sleep quality according to Mark Sisson in 10 Reasons to Eat More Collagen.

At Oink we think Pork Scratchings are Great!

Eating pork scratchings just might help you to stay looking young, to have great hair and skin, and to keep your brain and heart healthy... if eaten in moderation.

Article credit to Matt Rhoades

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