1 of 2 posts... 2nd post will be tomorrow morning but here are 5 common questions about RED MEAT: 1. What are some of the leanest cuts of red meat? A: For the best red meat cuts, look for those with “loin” in the name: Sirloin tip steak, top sirloin, pork tenderloin, lamb loin chops. Beef: Also look for round steaks and roasts, such as eye round and bottom round; chuck shoulder steaks; filet mignon; flank steak; and arm roasts. Choose ground beef labeled at least 95% lean. Frozen burger patties may contain as much as 50% fat; check the nutrition facts box. Some grilling favorites are high in fat: hot dogs, rib eyes, flat iron steaks, and some parts of the brisket (the flat half is considered lean). Pork: Lean cuts include loin roasts, loin chops, and bone-in rib chops. 2. What are the criteria for a lean cut of red meat? A: Meats can be labeled as lean if a 3-ounce serving contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. If you’re buying beef, check the U.S. Department of Agriculture grading, too. Beef labeled “prime” is the top grade but is also highest in fat, with marbling -- tiny bits of fat within the muscle -- adding flavor and tenderness. Most supermarkets sell beef that is graded as “choice” or “select.” For the leanest red meat, look for a select grade. 3. Is grass-fed beef a leaner red meat choice than grain-fed? A: Grass-fed beef is leaner than grain-fed, which makes it lower in total fat and saturated fat. Grass-fed beef also contains more omega-3 fatty acids. But the total amount of omega-3s in both types of beef is relatively small, says Shalene McNeil of the National Cattlemen’s Beef Association. Fish, vegetable oil, nuts, and seeds are better sources of omega-3s. 4. Are there nutritional benefits from eating red meat? A: Red meat is high in iron, something many teenage girls and women in their childbearing years are lacking. The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Red meat provides protein, which helps build bones and muscles. “Calorie for calorie, beef is one of the most nutrient-rich foods,” says Shalene McNeil, PhD, executive director of nutrition research for the National Cattlemen’s Beef Association. “One 3-ounce serving of lean beef contributes only 180 calories, but you get 10 essential nutrients.” 5. Does eating red meat increase the risk of cancer and heart disease? A: For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. When it comes to cancer, the answer is not so clear. Many researchers say it does raise the risk, especially for colorectal cancer.
Posted on: Thu, 06 Jun 2013 04:03:56 +0000
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