Delores Truesdell| Florida Times-Union
Lean beef (defined by government guidelines as having less than 10 grams total fat, 4.5 grams or less saturated fat and less than 95 milligrams of cholesterol per 3.5 ounces) can be healthier than chicken, fish - or tofu (bean curd) for that matter - depending on how much is eaten and how it's prepared. Delores Truesdell, registered dietitian and faculty member in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, discusses fresh, lean beef, a good source of vitamins and minerals.
Myth: Fresh, lean cuts of beef are harmful to your health and less safe than they used to be due to E. coli and hormones.
Fact: In moderation, beef and, especially lean beef when cooked properly, has high-quality protein and is a good source of niacin, vitamin B-12, choline, zinc, selenium and bioavailable heme iron. It can be used as an occasional substitute for other lean meats, eggs, seafood and tofu. The potential for residual hormones used in beef production is less than that found in soybeans and eggs. Amounts are regulated by the U.S. Department of Agriculture and are well below what is produced by the human body. The incidence of E. coli 0157:H7 in fresh ground beef has also declined over the last 10 years. The best defense against food poisoning is to cook the meat to at least medium (155 degrees Fahrenheit for 15 seconds).
Myth: Eating beef causes cancer.
Fact: Obesity, physical inactivity and charcoal grilling of beef have been linked to increased cancer risk. Although a study linked beef consumption with increased risk of cancer, it's not possible to conclude from this study that eating beef is a cause of cancer. The results do support the need for additional research on the role of overall beef intake in the development of some cancers.
Myth: Beef causes strokes in men.
Fact: While one cohort study indicated that processed meat consumption was positively associated with risk of stroke, fresh unprocessed red meat wasn't. Sodium may explain the observed positive association between processed meat consumption and risk of total stroke. Men at high risk of stroke from processed meats may also have other unhealthy habits and behaviors.
Myth: Beef is high in cholesterol, higher than most other meats.
Fact: A high intake of saturated fat and cholesterol in the diet has been shown to raise blood total and LDL-cholesterol concentrations. Egg yolk, shrimp and squid provide close to 200 milligrams in cholesterol in typical 3.5-ounce servings. Beef is high in saturated fat, but with about 25 milligrams of cholesterol per ounce; the same amount of cholesterol as in an equivalent serving of chicken (no skin) or a pork chop. Three ounces of lean beef (90 percent lean meat/10 percent fat) will have about 9 to 12 grams of total fat, 4 to 5 grams saturated fat, 1 gram of trans fat, 30 milligrams of Omega 3 fatty acids and over one-third of the zinc most people need each day for 170 to 185 calories.
Myth: Most U.S. beef cattle aren't pasture-fed.
Fact: Cattle eat plants. Some animals are confined on feed lots and fed corn, which doesn't contain as much Omega 3 fatty acids as other plant sources. Most U.S. beef comes from pasture-fed, grain-finished cattle.
