Sausage health benefits and nutrition facts
Sausages are among the oldest forms of processed meats in the world. Today, there are hundreds of varieties available in a plethora of forms and flavours. Without sausages, the world wouldn't have seen some of the most iconic foods like hot dog, jambalaya and toad in the hole. There is no argument that they are delicious; however sausages are controversial when it comes to health benefits.
What are sausages?
Sausages are a type of processed food. They are prepared by mixing meat with spices, seasonings and binders like flour or bread crumbs and stuffing the mixture into casings. They are one of the oldest forms of preserved meat in the world. There are several types of sausages produced worldwide with different methods. It is believed that sausage was invented when man discovered the preservative powers of salt.
Meats like pork and beef are usually preferred for sausage making but using chicken, veal, venison, game and fish varieties are also not uncommon. Meat used for sausage-making should be fresh and should have a perfect meat-to-fat ratio. More importantly, it should be pliable. Curing agents such as sodium and potassium nitrate are used to preserve the meat and to prevent the growth of harmful bacteria.
The mixture is then stuffed into casings or sausage "skins." Natural casings made of the thin membrane of the small intestines of animals like pigs, sheep, goats, cattle and even horse. These days, artificial casings made of cellulose or collagen are used.
Salami, kielbasa, chorizo, andouille, butifarra, kurobota, liverwurst, knackwurst, boerewors, Vienna sausages, Bologna sausages, Cumberland sausages, black pudding, etc. are some of the best known types.
Spices like allspice, anise, basil, cassia, garlic, pepper, majoram, mace, nutmeg, onion, ginger, caraway, cardamom, cloves, celery, pimento, rosemary, thyme and turmeric are used to flavour sausages.
Sausages can me made of fresh or cured meat. Fresh sausages contain seasoned ground meat that have to be cooked before serving or consuming. Cured sausages are made of fresh meat and are salted, smoked and dried for a few weeks before consumption.
Commonly, sausages are associated with European cuisine, but this food was also found in Chinese cuisine centuries ago. Lup cheong, a Chinese sausage made of lamb meat is still consumed to this day.
Sausage nutrition
100 grams of sausage contain the following calories
Nutrition
| Measure (Daily Value)
|
Calories
| 346
|
Total fat
| 31 gm (47%)
|
Saturated fat
| 11 gm (55%)
|
Cholesterol
| 76 mg (25%)
|
Sodium
| 731 mg (30%)
|
Potassium
| 253 mg (7%)
|
Total carbohydrates
| 0.7 gm (0%)
|
Dietary fibre
| 0 gm (0%)
|
Protein
| 14 gm (28%)
|
Vitamin C
| 3%
|
Calcium
| 1%
|
Iron
| 6%
|
Vitamin D
| 0%
|
Vitamin B6
| 15%
|
Cobalamin
| 14%
|
Magnesium
| 3%
|
Health benefits of sausages
Sausages are a convenient food that doesn’t require much prepping or cooking. That’s why, many households prefer it over regular fresh meat, especially for breakfast dishes.
Sausages provide the same kind of benefits meat can; however, they contain excessive amounts of nitrates and other preservatives that can be bad for health. Consuming them too frequently can lead to inflammation and chronic health problems like high blood pressure, diabetes, heart diseases and even cancer.
In moderation, sausages can effect some health benefits. Like meat, sausage is a great source of animal protein. It also contains micronutrients like vitamin B12, B3, B1, selenium, zinc, choline, phosphorus, iron, potassium and vitamin D.
There may be some differences in health benefits and nutrient profile, depending on the type of meat used, processing and spices.
Following are some of the broad benefits of sausages:
- High in protein
- Good for muscle growth
- Great source of B vitamins
- Good source of iron
- May keep nerve cells healthy
- Can treat anemia
- May protect against infections
- May improve mood
- Good for eyesight
- Could promote weight loss
High protein food: Irrespective of the type of meat used, sausages are a great source of protein. Animal proteins are also more bioavailable than plant-based proteins, and are easily utilised by the body. Protein is an important macronutrient that helps in building muscle, skin, connective and bone tissues; fighting infections; contracting muscles; maintaining fluid balance; and carrying nutrients and oxygen across the body.
Rich source of B vitamins: Sausages are also rich in B vitamins that fulfil many functions in the human body. B12 is an important nutrient that helps make haemoglobin, a protein that transports oxygen. It also helps break down fats and proteins and protect from nerve damage. Without enough B12, the risk for dementia and cognitive decline rises considerably.
Can protect against anaemia: Iron is a nutrient that is important for the production of haemoglobin and myoglobin. Sausages are mostly made of red meat like pork, beef, veal, venison and lamb meat, which are high in bioavailable iron.
References:
1. Carballo, Javier. “Sausages: Nutrition, Safety, Processing and Quality Improvement.” Foods (Basel, Switzerland) vol. 10,4 890. 19 Apr. 2021, doi:10.3390/foods10040890
2.O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299
3. Geissler, C., & Singh, M. (2011). Iron, meat and health. Nutrients, 3(3), 283–316. https://doi.org/10.3390/nu3030283
4.Papier, K., Tong, T. Y., Appleby, P. N., Bradbury, K. E., Fensom, G. K., Knuppel, A., Perez-Cornago, A., Schmidt, J. A., Travis, R. C., & Key, T. J. (2019). Comparison of Major Protein-Source Foods and Other Food Groups in Meat-Eaters and Non-Meat-Eaters in the EPIC-Oxford Cohort. Nutrients, 11(4), 824. https://doi.org/10.3390/nu11040824Disclaimer:
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