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, making it possible for us to meet our nutrient needs! In today’s society, finding a leaner beef option is easier. During the past 40 years, there have been significant changes in dietary recommendations and consumer preferences, which have helped change how cattle are raised and improved beef production practices.
Go Lean
Today, about 69% of beef sold at retail meets the government guidelines for being classified as lean beef. Specifically, 29 different cuts of beef meet these guidelines. For a listing of all 29 lean cuts of beef, visit beefitswhatsfordinner.com. According to the Food and Drug Administration, lean is 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.
Most people do not realize that less than 10% of saturated and total fat in their diets comes from beef.
Essential Nutrients
All beef choices are naturally good sources of many essential nutrients our bodies need and often lack. These nutrients include protein, selenium, B vitamins, zinc, phosphorus, choline, and iron. One 3-ounce serving of lean beef supplies more than half the protein recommended daily. Lean beef is a great choice because it offers all 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). Not many other foods can supply us with so many nutrients in so few calories, all while still tasting delicious! 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.
Digging Deeper
Along with supplying our bodies with such important nutrients, beef also has several health benefits. These benefits include heart health, muscle development, and weight management. Several people believe that beef can be bad for your heart and can raise cholesterol. However, research proves that including lean beef, even daily, as part of a heart-healthy diet and lifestyle will improve cholesterol. 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, lowering 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
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, stewing, or marinating to tenderize before cooking.
Don’t Overcook!
A food thermometer ensures 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, 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 adding extra flavor to your delicious meat would make it healthier?! Marinades make grilling meat healthier because they can lessen the cancer-causing substances 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 may cause food poisoning, so using fresh, unused marinade is very important. If you want to baste the meat or use it as a sauce, set aside a little before you use the marinade for the meat.
Grilling Tips
- Take the meat from the fridge 30 minutes before grilling to bring it to room temperature. Cold meat won’t 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 meat on (it keeps the meat from 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’re 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
Sources: