Lean beef is a common protein eaten by millions of people. Not only is this a great source of high-quality protein, but it is full of nutrients that make it possible for us to meet our nutrient needs! In today’s society, it is easier to find a leaner option for beef.
Go Lean
Today, about 69% of beef sold at retail meets the government guidelines for being classified as lean beef. Specifically, there are 29 different cuts of beef that meet these guidelines. For a listing of all 29 lean cuts of beef, visit www.beefitswhatsfordinner.com. According to the Food and Drug Administration, lean is considered to be less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5-ounce serving.
Nutrients
All choices of beef are naturally good sources of many essential nutrients that our bodies need, and many times that our bodies are lacking. These nutrients include protein, selenium, B vitamins, zinc, phosphorus, choline, and iron. One 3-ounce serving of lean beef supplies us with more than half of the protein recommended daily. Lean beef is a great choice because it offers all of these powerful nutrients, while a 3 oz. serving is less than 10% of our daily value of calories (based on a 2,000-calorie diet). There are not very many other foods that can supply us with so many nutrients in so few calories. In fact, studies show it would take 7½ chicken breasts to supply us with the amount of B12 found in a 3-ounce serving of lean beef, six chicken breasts to supply the same amount of zinc, and three chicken breasts to supply us with an equal amount of iron.
Benefits
Along with supplying our bodies with such important nutrients, beef has a number of health benefits as well. Beef is also one of the top sources of monounsaturated fat, which is a heart-healthy fat. The B12 and B6 vitamins in lean beef help lower blood levels of homocysteine, which will then lower the risk of heart disease. The protein in lean beef is a complete, high-quality protein. This means that it supplies our bodies with the essential amino acids our bodies need to build, maintain, and repair body tissue. Scientific evidence is also showing that eating more protein can benefit weight loss.
Preparation & Cooking
Before you cook, trim the fat. You can cut the overall fat content of beef up to 50%. For tender cuts from the loin, consider low-fat cooking methods such as broiling, pan broiling, grilling, or roasting on a rack. For less tender cuts, such as round cuts, use moist-heat methods like braising or stewing, or tenderize cuts with a marinade before cooking.
Use a food thermometer to ensure food is cooked to a safe, minimal internal temperature to destroy harmful bacteria. Steaks and roasts should be cooked to 145°F. After removing the meat from a heat source, allow it to rest for 5-15 minutes. Hamburgers made of ground beef should reach 160°F and don’t require a rest time.
Add Some Flavor!
Who would have thought that adding extra flavor to your delicious meat would make it healthier?! Marinades make grilling meat healthier because it is something that can lessen the cancer-causing substances that form from high heat and dripping fat. Discard the marinade after it has been used on uncooked meat, poultry, or fish. Using the marinade after the meat has been soaked in it may cause food poisoning, so it is very important to use fresh, unused marinade. If you want to baste the meat or use it as a sauce, simply set aside a little before you use the marinade for the meat.
Grilling Tips
- Take the meat out of the fridge 30 minutes before grilling to bring it to room temperature. Cold meat will not cook evenly.
- Preheat the grill for 30 minutes before putting on the meat.
- Use aluminum foil between the meat and the flames.
- Lightly oil the grilling rack before putting on the meat to prevent sticking and cracking while keeping the natural juices in.
- Keep a spray bottle with water on hand to keep flames in check.
- Let the meat develop a seared crust on the grill before flipping it, or it will stick to the grates.
- Flip meats with a spatula or tongs to avoid piercing, which lets juices run out.
- Use a meat thermometer to ensure the cuts of meat, especially chicken and pork, reach the right internal temperature.
- Once the meat is off the grill, wait at least 5 minutes before slicing. This gives the juices a chance to settle back into the meat.
There is no need to feel guilty if you are craving a juicy cut of beef now that grilling season is underway. Beef is versatile, and it tastes great!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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