According the American Heart Association, beef can be part of a healthy diet as long as proper portions and cuts are consumed. If you cook 3 oz. of beef properly and serve it with healthy side dishes such as steamed vegetables, the result is a low-fat, nutrient-rich meal.
Cuts of Beef
The nutritional value of beef, especially the fat content, varies depending on the cut of beef you choose. Leaner cuts are healthier choices because they contain less saturated fat, which can lead to high cholesterol. The leanest cuts of beef are eye round roast, sirloin tip side steak and top round roast, all of which contain less than 4.7g of fat and less than 1.7g of saturated fat per 3 oz. serving. In general, the leanest cuts of beef are cuts of loin or round. The cuts of beef with the highest fat content include rib eye and porterhouse steaks.
Types of Ground Beef
Ground beef is typically labeled based on the amount of lean and fat content in the meat. You can make any recipe with ground beef healthier by choosing ground beef with the best lean to fat ratio, which is usually 95 percent lean and 5 percent fat. There are close to 30 cuts of beef that contain less than 9g of fat. The only type of ground beef among these cuts is 95 percent lean ground beef, which contains only 5.1g per serving. This is less than half of the fat content in 75 percent lean ground beef, which is 14g per serving.
Cooking Tips to Reduce Fat
For any cut of beef, lean or not, you can lower the fat content based on your food preparation and cooking method. For steaks and roast, trimming all visible fat from the meat before cooking will keep the meat as lean as possible. Cooking methods that keep fat to a minimum include broiling, grilling and braising. To keep meat more tender when using these cooking methods, try using a low-fat marinade before cooking. Ground beef can also be cooked using low-fat methods, such as rinsing ground beef crumbles with warm water after browning.
Protein
Although the content varies among different cuts, all cuts of beef are high in protein, which typically ranging form 21 to 29g per 3 oz. serving. The Center for Nutrition Policy and promotion recommends approximately 46g of protein per day for women and 56g per men so most cuts provide between 45 and 50 percent of the recommended amount for women and between 35 and 50 percent for men.
Vitamins and Minerals
Three ounces of most beef provides more than 50 percent of the recommended amount of B-12, more than 20 percent of niacin and more than 35 percent of zinc. Niacin and B-12 are both important for red blood cell formation and metabolism. Zinc supports the immune system and assists carbohydrate metabolism.
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