Americans consumed over 26 billion pounds of beef in 2009, the lowest amount in the first decade of the 21st century, according to the USDA Economic Research Service. Although some cuts of beef are high in fat and calories, you can include some lean beef in your diet if you enjoy the flavor, texture and taste of beef.
Types
All beef comes from cow; however, some cuts of beef are leaner than others. Look for those with the words loin or round on the packaging. Tenderloin generally has less fat than a highly marbled cut of beef such as a chuck roast or prime rib. Other lean cuts include sirloin, eye of round, round steak, tri-tip, shoulder roast and steak and chuck-eye steak, according to Martha Filipic of Ohio State University Extension. If you eat ground beef, choose 95 percent fat-free ground beef.
Definition of Lean
The U.S. Department of Agriculture holds regulatory power over labeling cuts of beef. Lean beef has fewer than 10 g of fat and less than 4.5 g of saturated fat per 100 g, which is about 3.5 oz. Extra-lean beef must have less than 5 g of total fat and fewer than 2 g of saturated fat. Both classifications of beef must contain a maximum of 95 mg of cholesterol per serving, according to the USDA's Food Safety and Inspection Service website.
Nutrition
All beef contains protein. A 3.5 oz. of tri-tip roast and a 3.5 oz. broiled 95 percent lean hamburger patty have 26 g while a top sirloin portion contains 29.3 g. The calories in lean beef vary depending on the cut. The tri-tip roast, lean ground beef and lean top sirloin have 193, 171 and 170 calories, respectively. Lean and extra lean beef contain less than 95 mg of cholesterol per serving, allowing you to keep your cholesterol intake below 200 mg per day. A 3.5 oz. piece of tri-tip contains 80 mg, a 3.5 oz. serving of extra lean ground beef has 76 mg and top sirloin has 77 mg of cholesterol. Lean beef contains some saturated fat, although the levels are under 4.5 g per serving, according the USDA. Limit saturated fat consumption to 17 g per day if you consume 2,200 calories. Beef also contains niacin, choline and leucine, which play a role in metabolism, cell membrane health and muscle growth, respectively.
Considerations
While eating lean beef provides protein, other protein choices such as skinless poultry, beans, fat-free yogurt and cheeses contain little or no saturated fat. When including lean beef in your diet, measure or weigh the meat to keep your portion sizes small. E-coli, Salmonella and other serious food-borne diseases may be present in certain types of beef, so follow safe food handling procedures. Consider purchasing organic beef to avoid the steroids and synthetic hormones which some beef manufacturers regularly use.
References
- USDA Economic Research Service: U.S. Beef and Cattle Industry: Background Statistics and Information
- Ohio State University Extension; Chow Line: Choose Beef Wisely for Less Fat; Martha Filipic; October 2004
- United States Department of Agriculture: Food Safety and Inspection Service: Beef...From Farm to Table
- USDA Nutrient Data Laboratory: Beef
- Oregon State University: Linus Pauling Institute: Choline
- USDA Food Safety and Inspection Service: Ground Beef and Food Safety
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