The saturated fat content in foods is a nutrition concern for most people, because an excess may cause cardiovascular disease, which often leads to a heart attack or stroke and can be fatal. Beef is one food that provides saturated fat in the diet, and different cuts contain varying amounts depending on the section of the cow from which they are cut. The rump roast is a popular cut of beef, and understanding its saturated fat content may be beneficial to monitoring this nutrient in your diet and supporting the health of your cardiovascular system.
Rump Roast
The rump roast cut of beef originates in the back end and leg of the cow, behind the center loin and sirloin sections. Because the hind end of the cow gets frequent exercise, the rump roast is a relatively muscular, sinewy cut of meat that people often braise or slow-roast in order to soften its texture. The top round section is the best tasting compared with the lower eye of round and bottom round roasts, according to "Cook's Illustrated" test kitchen participants.
Saturated Fat
The saturated fat content in a 3-ounce serving of rump roast, which is about the size of a deck of cards, is 3.2 grams, or 16 percent of the 20-gram American Dietetic Association recommended daily limit. The saturated fat in other types of beef cuts range from 1.8 to 4.7 grams. The rump roast is in the middle range.
Reducing Saturated Fat
Trimming visible fat from an uncooked roast reduces the saturated fat content, as does grilling it, because some of the fat drips through the grill gratings. Other methods for reducing the saturated fat content include roasting it on a rack and discarding the fats and juices that accumulate in the bottom of the roasting pan, and you may even dab and remove excess oil from the finished roast with a fresh towel.
Saturated Fat and Health
Saturated fat in the diet relates to cardiovascular health because it raises the level of LDL, or "bad," cholesterol in the blood. Cholesterol accumulates in the blood vessels and eventually blocks the passage of blood, nutrients and oxygen to the heart or brain, which results in cardiac arrest or stroke. Reducing dietary saturated fat improves the health of the blood vessels and reduces the risk of developing cardiovascular disease, which is the no. 1 fatal health condition in the U.S. The body manufactures the entire amount of saturated fat needed for biological processes, and ingesting it through the primarily animal-based dietary sources that contain it is unnecessary, according to the Harvard University School of Public Health.
References
- USDA Nutrient Data Laboratory: Beef, Round, Top Round, Separable Lean and Fat, Trimmed to 1/8" Fat, All Grades, Cooked, Braised
- USDA National Nutrient Database for Standard Reference: Saturated Fat
- FDA: Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- "Cook's Illustrated"; An Illustrated Guide to Beef Roasts; Shannon Blaisdell
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