The Goods: Beef can actually be healthier than chicken, fish or tofu (2024)
Lean beef (defined by government guidelines as having less than 10 grams total fat, 4.5 grams or less saturated fat and less than 95 milligrams of cholesterol per 3.5 ounces) can be healthier than chicken, fish - or tofu (bean curd) for that matter - depending on how much is eaten and how it's prepared. Delores Truesdell, registered dietitian and faculty member in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, discusses fresh, lean beef, a good source of vitamins and minerals.
Myth: Fresh, lean cuts of beef are harmful to your health and less safe than they used to be due to E. coli and hormones.
Fact: In moderation, beef and, especially lean beef when cooked properly, has high-quality protein and is a good source of niacin, vitamin B-12, choline, zinc, selenium and bioavailable heme iron. It can be used as an occasional substitute for other lean meats, eggs, seafood and tofu. The potential for residual hormones used in beef production is less than that found in soybeans and eggs. Amounts are regulated by the U.S. Department of Agriculture and are well below what is produced by the human body. The incidence of E. coli 0157:H7 in fresh ground beef has also declined over the last 10 years. The best defense against food poisoning is to cook the meat to at least medium (155 degrees Fahrenheit for 15 seconds).
Fact: Obesity, physical inactivity and charcoal grilling of beef have been linked to increased cancer risk. Although a study linked beef consumption with increased risk of cancer, it's not possible to conclude from this study that eating beef is a cause of cancer. The results do support the need for additional research on the role of overall beef intake in the development of some cancers.
Fact: While one cohort study indicated that processed meat consumption was positively associated with risk of stroke, fresh unprocessed red meat wasn't. Sodium may explain the observed positive association between processed meat consumption and risk of total stroke. Men at high risk of stroke from processed meats may also have other unhealthy habits and behaviors.
Myth: Beef is high in cholesterol, higher than most other meats.
Fact: A high intake of saturated fat and cholesterol in the diet has been shown to raise blood total and LDL-cholesterol concentrations. Egg yolk, shrimp and squid provide close to 200 milligrams in cholesterol in typical 3.5-ounce servings. Beef is high in saturated fat, but with about 25 milligrams of cholesterol per ounce; the same amount of cholesterol as in an equivalent serving of chicken (no skin) or a pork chop. Three ounces of lean beef (90 percent lean meat/10 percent fat) will have about 9 to 12 grams of total fat, 4 to 5 grams saturated fat, 1 gram of trans fat, 30 milligrams of Omega 3 fatty acids and over one-third of the zinc most people need each day for 170 to 185 calories.
Myth: Most U.S. beef cattle aren't pasture-fed.
Fact: Cattle eat plants. Some animals are confined on feed lots and fed corn, which doesn't contain as much Omega 3 fatty acids as other plant sources. Most U.S. beef comes from pasture-fed, grain-finished cattle.
Lean beef (defined by government guidelines as having less than 10 grams total fat, 4.5 grams or less saturated fat and less than 95 milligrams of cholesterol per 3.5 ounces) can be healthier than chicken, fish - or tofu (bean curd) for that matter - depending on how much is eaten and how it's prepared.
Tofu's an especially good choice for people who eat vegan to ensure they meet their recommended daily protein intake. “Unlike animal sources of protein like beef, tofu is cholesterol-free,” says Romito. And while a serving of tofu has 5 grams of fat, it's mostly polyunsaturated fats.
In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms.
Beef is significantly richer in calcium, copper, and potassium, and has higher amounts of iron and zinc. This does not detract, however, from the fact that chicken is also a good source of minerals. Chicken contains more minerals such as magnesium and phosphorus than beef.
Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.
While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.
Hot dogs, bacon, sausage, and regular ground beef should be avoided or consumed sparingly due to their high fat, calorie, and sodium content, and potential health risks. By using this ranking system, you can make informed choices about the meats you eat and maintain a healthy diet.
While it might be safe to eat fish every day, Rimm says it's still not clear if there is any added health benefits to that level of consumption. “Most of the science isn't looking at daily consumption,” he explains.
Steaks, pork chops, and other whole-muscle meats are the safest bet. That's because the cooking process can easily kill off bacteria on the cut's surface, while the inside of the meat is essentially sterile, protected from any potential pathogens—in theory.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter. Baked goods and sweets.
While chicken can be a versatile and convenient protein to cook, if your diet doesn't have a diverse protein profile, you lose out on some key nutrients—including essential fats, such as omega-3s. "Eating chicken every day as your sole protein source could result in some nutrient gaps," says Burgess.
In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.
Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.
A half-cup of firm tofu packs three miligrams of non-heme iron, slightly more than your average serving of red meat. But that's not the only reason you should stock up on this meat substitute. “Tofu is a wonderful way to add complete protein to meatless meals,” says Harris-Pincus.
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