September is World Heart Month. Cardiovascular disease is one of the leading causes of death among men and women worldwide.
It is essential that people prevent heart disease by following a heart-healthy lifestyle that includes a balanced diet and regular physical activity. The good news is that health-conscious consumers can feel good about eating lean beef.
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Few South Africans can resist a good steak. Beef consumption is part of our culture, but many people believe that eating beef is unhealthy, that it is linked to ailments such as heart disease and high cholesterol. Fortunately, many of these perceptions are unjustified.
In fact, according to a report published in the Asia Pacific Journal of Clinical Nutrition (2004), there is substantial evidence from recent studies showing that lean read meat trimmed of all visible fat is low in saturated fat and does not raise cholesterol levels.
According to these studies, when consumed in a diet low in saturated fat, lean red meat can actually be associated with reductions in cholesterol.
Local is leaner
Additional good news for South African beef consumers is that local beef is a lot leaner than previously assumed. According to the Agricultural Research Council, the beef consumed most often in South Africa contains only 13% of fat, making our beef one of the leanest when compared to global beef producers.
Furthermore, beef in South Africa is not trimmed to be lean – it is fed to be lean and healthy.
“Scientific research has shown that lean beef can be effectively incorporated into a balanced eating plan, designed to lower blood cholesterol levels and reduce one’s risk of heart disease,” says Johannesburg-based registered dietician Anne Till. “In a recent study that compared lean beef and lean chicken as the main source of protein, it was found that they reduced cholesterol levels equally,” she says.
Different types of fat
Many people and medical practitioners have assumed that the fat in beef is 100% saturated and, therefore, bad for you.
However, research into food composition has shown that this assumption is incorrect. When looking more closely at the type of fat in beef, one will discover that there is saturated, monounsaturated and polyunsaturated fat present.
While saturated fat has been proven to be unhealthy, monounsaturated and polyunsaturated fats are important for healthy cell membranes, nerves and brain tissue. One third of the saturated fat is made up of stearic acid, which does not affect cholesterol. This means that at least half the fat in red meat is good for you and your heart.
The Heart Foundation of South Africa recommends that 300mg of cholesterol be consumed daily. A 100g portion of boneless, cooked, lean beef constitutes less than one third of this intake.
When compared to skinless chicken breast, lean beef compares very favourably in terms of fat, yet provides greater amounts of some essential nutrients. Six different types of lean cuts have, on average, just one more gram of saturated fat, but eight times more vitamin B12, six times more zinc and three times more iron than chicken.
There are also many cuts of beef that are lower in fat than a skinless chicken thigh.
Some tips:
Balance, variety and moderation are essential components of a healthy diet. A balanced diet implies enjoying a wide variety of foods, including foods from each food group.
It is recommended that protein should contribute 15-20% of your daily energy requirements.
When choosing beef, look out for lean beef cuts such as rump, fillet, sirloin, topside, trimmed of excess fat.
Usually, “round” or “loin” refers to lean cuts.
Choose lean ground beef or mince.
Trim visible fat from beef prior to cooking.
Use added fats and oils, rich sauces and gravy in moderation.
Use lower-fat cooking methods such as steaming, poaching and grilling.
The bottom-line is that kilojoule for kilojoule, beef is one of the most nutrient-rich foods. Not only does it provide you with a host of essential nutrients, but it has one of the highest concentrations of these nutrients compared to many other proteins – and if chosen and prepared correctly, beef can be enjoyed as part of heart-healthy eating.
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