When it comes to food, there are few edibles that attract as much debate as beef. There are those who argue for and against its consumption. While some cite the health benefits of beef, there are those who are entirely opposed to the idea of beef.
Typically, as is the case with most intense debates, there answer lies in the gray area. Experts suggest that it depends on three determinants i.e. the cut of the meat, its serving size and also how frequently a person consumes beef.
From a nutritional perspective, marbled beef offers high quality protein, iron, vitamin B and zinc as well, as long as you eat a lean cut. On the other hand, if you have it too often, then fatty red meat is a source of saturated fat that can clog your arteries. This eventually leads to heart diseases.
If you must consume marbled meat, then it is best to follow certain rules. For instance, like we alluded to earlier, when it comes to red meat, consumers are best advised to choose a lean cut. This is because the leaner the cut, the lower it is in saturated fat.
Generally, cuts of beef with ‘loin’ or ‘round’ such as tenderloin or round steak are those with low fat. Flank steak is another inspired choice. However, it must be observed that beef is not the only type of meat when we consider red meat.
Lamb and veal are red meats and they are cut the same way that beef is. Therefore, those who are fond of eating prime, marbled or processed meats should limit their intake. Another approach is to downsize your portions when you consume red meat.
You may have noticed when you order a steak at a restaurant that it tends to be a small serving accompanied by side orders like carrots, peas and potatoes. The idea behind this is that you should have small portions of red meat.
Ideally, a portion close to 4 ounces is best. In terms of size, this is the same as the open palm of a person’s hand and only takes up a fourth of the size of your plate. Like we stated earlier, the serving of marbled or prime meat should be complimented by colorful vegetables.
Moreover, you should not have beef more than once or twice a week. The best course of action is to have a mixed diet that is comprised of not just beef, but chicken and fish as well. Both the latter choices are also sources of protein. Adding vegetables and fruits to the mix can add essential fiber and other nutritional value also.
Last, but not least, when it comes to marbled or processed meats, it is advised to avoid charring the meat when it is being grilled. Instead, the meat should be cooked at moderate heat and not be overcooked.
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