Red meat is a good source of protein, as well as vitamins and minerals, including zinc and iron. Although red meat contains saturated fat, it doesn't have to be fattening as long as you choose the right cut of meat, trim visible fat, watch your portion sizes and consume red meat only in moderation.
Red Meat and Weight Gain
Eating too much of any food can cause weight gain, which occurs when you eat more calories than you burn through your daily activities. Foods that are high in fat, especially animal fat and saturated fats, are more likely to lead to weight gain, however, according to a study published in "Obesity" in 2007 — especially if you are overweight to begin with.
Red Meat and Health
Consuming red meat regularly or in large amounts may increase your risk for certain health problems, including heart disease, cancer, stomach ulcers and Alzheimer's disease, notes a March 2009 ABC News article. If you choose to consume large portions or fatty cuts of red meat, it can also increase your risk for obesity and related conditions.
Best Red Meat Options
Some of the leanest types of red meat come from bison or buffalo, which aren't as readily available as beef or pork in most supermarkets. If you choose to consume beef, opt for cuts without marbled fats. Choose "select" grade over "prime," and look for those cuts that are over 93 percent lean. Good options include sirloin, flank, tenderloin, top round, bottom round, eye of round roast or steak and filet mignon.
Considerations
Cooking methods also made a difference. Choose those that do not add fat and drain any fat from the pan. Limit your animal protein to no more than 6 oz. per day, with only part of that coming from red meat, recommends the American Heart Association. Healthier protein options include beans, poultry and seafood. Nuts and whole grains also provide protein.
References
- Weight-control Information Network; Weight-loss and Nutrition Myths; March 2009
- ABC News; Eating Too Much Red Meat May Shorten Life; Amanda Gardner; March 2009
- Harvard School of Public Health: Protein
- "Obesity"; Dietary Fat and Weight Gain Among Women in the Nurses' Health Study; Alison E. Field, et al.; 2007
- MayoClinic.com; Cuts of Beef: A Guide to the Leanest Selections; November 2010
- Fox News; The Healthiest Cuts of Red Meat; Colleen Guiltinan; July 2009
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