Liverwurst, also known as liver sausage or leberwurst, is a spreadable sausage made from liver. It originated in Germany and is still very popular there today, but has also become common in the United States and other countries. However, there are some concerns around whether eating liverwurst is actually healthy. In this article, we will explore both sides of the debate around liverwurst and health.
What is liverwurst?
Liverwurst is made from pork or calf livers that are ground up and mixed with fat and spices like black pepper, marjoram, allspice, thyme, and mustard seed. The mixture is stuffed into casings and cooked. Some versions also contain small pieces of liver rather than ground liver.
There are many different varieties of liverwurst with different flavors and textures. Some types are smoked as part of the production process. The color ranges from pink to gray to brown. Two of the most famous styles are Braunschweiger from Germany, which has a soft and spreadable texture, and Pâté de Foie from France, which is firmer and darker.
Nutritional profile of liverwurst
Liverwurst is high in certain nutrients, especially:
– Vitamin B12. An ounce of liverwurst contains over 1500% of the recommended daily value. Vitamin B12 helps produce red blood cells and maintain healthy nerve function.
– Vitamin A. Liver is one of the best sources of preformed vitamin A. Preformed vitamin A is found in animal sources and is more readily usable by our bodies than provitamin A from plant foods. Vitamin A supports eye health and immune function.
– Copper. An essential mineral that aids iron absorption and bone and nerve health.
– Phosphorous. Important for bone health.
– Zinc. Supports immune system function and wound healing.
However, there are some drawbacks to the nutritional profile of liverwurst:
– High in cholesterol. A 2 ounce serving contains over 150 mg of cholesterol, over half of the recommended 300 mg limit. High cholesterol is a risk factor for heart disease.
– High in sodium. The sodium content ranges from 450-650 mg per 2 ounce serving. The American Heart Association recommends no more than 1500 mg per day. Excess sodium consumption can increase blood pressure.
– Low in fiber, vitamin C, and other nutrients. Since liverwurst is made from liver and fat, it does not contain plant foods that provide important nutrients like fiber, vitamin C, potassium, and phytochemicals.
– May contain additives like nitrates and nitrites. These preservatives can form carcinogenic compounds like nitrosamines in the body. However, the risk from consumption in moderation is low.
Benefits of eating liverwurst
Here are some of the main benefits that have been associated with eating liverwurst:
High in vitamin B12
As mentioned above, liverwurst is exceptionally high in vitamin B12. Vitamin B12 is mainly found in animal foods and deficiency is common, especially among the elderly and vegetarians or vegans.
Vitamin B12 is essential for:
– Producing red blood cells that carry oxygen throughout the body
– Synthesizing DNA for cell growth and division
– Maintaining nerve cells and promoting neurological function
– Converting homocysteine to methionine, lowering homocysteine levels that can damage arteries
Just a 2-3 ounce serving of liverwurst can provide over 100% of the recommended daily intake of B12.
Source of high-quality complete protein
Liverwurst contains all of the essential amino acids that make up complete protein. Our bodies break down protein from food into amino acids that are then used to build and repair tissue, synthesize hormones and enzymes, and perform many other important functions.
The protein in liverwurst has a high biological value and net protein utilization, meaning it is efficiently used by the body. Gram for gram, liver contains more high-quality protein than muscle meats like beef and chicken.
For seniors, ill people recovering from surgery, and others needing concentrated nutrition, liverwurst can be an appetizing way to increase protein intake.
Provides vitamin A, iron, and other nutrients
In addition to vitamin B12, liverwurst contains a spectrum of other vital nutrients:
– Vitamin A. Liver is the most concentrated source of preformed vitamin A available. Vitamin A promotes good vision, bone growth, healthy skin, and proper immune function.
– Iron. The liver is also rich in heme iron, the most bioavailable form that is efficiently absorbed by the body. Iron carries oxygen via hemoglobin and supports energy, brain function, and immune health.
– Zinc, copper, and phosphorous. Trace minerals that help the body utilize vitamins and nutrients.
– Potassium. An electrolyte mineral that regulates fluid balance and nerve signaling.
When consumed in moderation as part of a balanced diet, liverwurst can help provide levels of these nutrients.
Convenient, inexpensive protein source
Liverwurst requires no preparation or cooking and can be eaten straight from the package. It can easily be incorporated into sandwiches, spreads, or charcuterie boards. For people needing a protein boost, it offers a portable, fast, and budget-friendly option compared to fresh meat or fish. A few slices of liverwurst can pack 10-15 grams of protein.
May support cognitive health
Emerging research shows that sufficient vitamin B12 levels may help slow cognitive decline, dementia, and Alzheimer’s disease. Because liverwurst is so rich in vitamin B12, eating it regularly could potentially support brain health as we age.
More research is still needed, but the potential link between vitamin B12 status and neurological diseases shows promise.
Potential downsides of eating liverwurst
However, there are some potential downsides of regularly eating liverwurst to consider:
High cholesterol and saturated fat
Liverwurst is made with significant amounts of pork fat, beef fat, and/or butter. A 2 ounce serving provides 9-12 grams of fat, including saturated fat and cholesterol.
For healthy individuals, this is generally not a problem in moderation. But for those with high cholesterol, heart disease, obesity, or diabetes, too much saturated fat and cholesterol from processed meats may be detrimental.
If you have these conditions, consulting with your healthcare provider about liverwurst intake is recommended.
High sodium content
Like many cured and processed meats, liverwurst tends to be very high in sodium. Most varieties contain 600-850 mg of sodium per 3 ounce serving. Consuming high sodium foods may contribute to high blood pressure in salt-sensitive individuals.
Again, this is likely not an issue if eaten occasionally as part of an otherwise low-sodium diet. But regular high sodium intake can potentially lead to water retention, kidney problems, stroke, heart failure, osteoporosis, stomach cancer and exacerbate other health conditions.
Nitrates, nitrites and nitrosamines
Traditional curing methods rely on nitrates and nitrites to preserve meats and prevent botulism. However, when exposed to high heat, nitrites can turn into carcinogenic compounds called nitrosamines in the body.
The risk of nitrosamine exposure from occasional liverwurst consumption is very low. But for those that eat processed meats like liverwurst daily or multiple times a day, it may be wise to limit intake.
Pregnant women are often advised to avoid or severely limit luncheon meats for this reason. More research is still emerging around the cancer risk from nitrates and nitrites in cured meats.
May be unhealthy for pregnant women
In addition to the nitrates/nitrites concerns, eating liverwurst during pregnancy may increase exposure to contaminants and pathogens that can harm a developing fetus:
– Toxoplasma gondii. A parasite found in raw/undercooked meat that causes toxoplasmosis. Can lead to miscarriage, stillbirth, or birth defects.
– Listeria monocytogenes. A bacteria that can contaminate deli meats and cause listeriosis, increasing risk of premature delivery, miscarriage, or illness/death of newborns.
The CDC recommends pregnant women heat luncheon meats to steaming hot before eating to kill potential Listeria, and avoid raw meats. Liverwurst is riskier than otherprocessed meats because it contains actual liver.
Higher in calories than other lunch meats
With 9-10 calories per gram, liverwurst contains more calories than most other deli lunch meats:
– Roast beef: 8.5 calories/gram
– Turkey breast: 7.5 calories/gram
– Ham: 7.9 calories/gram
– Salami: 9.3 calories/gram
The higher fat content contributes to liverwurst’s increased calorie density. For those watching their weight, portion control is important.
Not vegetarian, vegan, halal or kosher
Liverwurst is definitely not suitable for vegetarians or vegans, as it is made from pork and/or beef liver. It is also haram or non-halal because it contains pork. Liverwurst is also not kosher because it mixes meat and dairy.
For those that follow these diets for religious, ethical or health reasons, liverwurst would not align with their dietary standards.
How much liverwurst is safe to eat?
Based on its nutrition profile and potential health risks, what is a safe amount of liverwurst to eat regularly?
Here are some expert recommendations on maximum intake:
– The World Cancer Research Fund advises limiting processed meat intake to 3 ounces (about 2-3 slices of liverwurst) no more than 3 times per week. Eating more than 3.5 ounces daily may increase colon cancer risk.
– The American Heart Association recommends no more than 6 ounces of processed meats like liverwurst per week to limit sodium and saturated fat intake.
– For pregnant women, the CDC says to avoid or severely restrict luncheon meats unless heated to kill potential Listeria bacteria.
– People with gout or following a low-purine diet to reduce uric acid should minimize liverwurst intake, as organ meats like liver tend to be high in purines.
– Those with liver conditions like cirrhosis or hemochromatosis may need to restrict liver consumption, so discuss with your doctor.
Overall, enjoying liverwurst in moderation a few times a month is unlikely to pose major health risks. But daily or excessive consumption may increase chances of chronic diseases. As part of a varied diet, most healthy adults can safely eat 2-4 servings of liverwurst monthly.
Healthier ways to eat liverwurst
Here are some tips for enjoying liverwurst while limiting any potential downsides:
– Choose lower sodium varieties (under 600mg per serving)
– Limit portion size to 1-2 ounces
– Enjoy on whole grain bread or crackers instead of white bread
– Opt for mustard instead of mayonnaise
– Combine with vegetables like cucumber, tomato, onions, spinach
– Spread thinly instead of thicker slices
– Roast or grill liverwurst slices instead of eating cold
– Look for uncured/preservative-free options when possible
Pairing liverwurst with antioxidant-rich foods like fruits, veggies, olive oil, and red wine can also counteract any detrimental compounds formed during processing.
The bottom line
Liverwurst can certainly be part of a healthy diet for most people when consumed in moderation. It provides an excellent source of protein, vitamin B12, vitamin A, iron and other nutrients. However, it is high in sodium, cholesterol, and potentially harmful compounds like nitrates.
Here is a quick summary:
Potential benefits
– High in vitamin B12 and protein
– Source of iron, vitamin A, zinc, and other nutrients
– Easy to eat, inexpensive source of protein
– Linked to lowered dementia/Alzheimer’s risk
Potential risks
– High in cholesterol and saturated fat
– Contains sodium nitrates/nitrites that may form carcinogens
– Increased risk of toxoplasmosis and listeria for pregnant women
– Not suitable for vegetarian, vegan, kosher or halal diets
For most people, enjoying liverwurst in moderation as part of an overall balanced diet is perfectly healthy. Limit intake to 2-3 times per month, choose lower sodium options, and pair with vegetables, fruits, and whole grains. Those with specific health conditions like liver disease, gout, or high cholesterol should consult their doctor before adding liverwurst to their diet.
