Red meat contains large amounts of iron, creatine, minerals such as zinc and phosphorus, and B-vitamins: (niacin, vitamin B12, thiamin and riboflavin). Red meat is the richest source of lipoic acid, a powerful antioxidant.
Red meat also contains small amounts of vitamin D. The liver contains much higher quantities than other parts of the animal. And it’s also well known for being a great source of protein.
Now we have to make choices on witch type of cut are more beneficial for a healthier meal. The tastiest cuts of beef are often the ones with more fat. But when you're concerned about your health or you're trying to watch your weight, you want the leanest cuts of beef.
But which ones are the leanest cuts?
The U.S. Department of Agriculture (USDA) regulates whether cuts of beef can be labeled as "lean" or "extra lean" based on their fat and cholesterol content. So the best way to get the leanest cut is to check labels...
To make sure you are having a lean cut a 3.5-ounce serving (about 100 grams) that contains less than:
· 10 grams total fat
· 4.5 grams saturated fat
· 95 milligrams cholesterol
Now in order to get an extra lean cut make sure that in a 3.5-ounce serving (about 100 grams) that contains less than:
· 5 grams total fat
· 2 grams saturated fat
· 95 milligrams cholesterol
The following ones are considered a great choice for extra lean cuts:
· Eye of round roast or steak
· Sirloin tip side steak
· Top round roast and steak
· Bottom round roast and steak
· Top sirloin steak
If you still have questions about which cuts of beef are lean or extra lean, ask your butcher or grocer. If you're dining out, ask the restaurant server or chef for recommendations for lower fat options. But keep in mind that the same cuts of beef can have different names. For example, a boneless top loin steak may also be called a strip steak, club sirloin steak or N.Y. strip steak.
Other tips when choosing cuts of beef:
· Choose cuts that are graded "Choice" or "Select" instead of "Prime," which usually has more fat.
· Choose cuts with the least amount of visible fat (marbling).
· When selecting ground beef, opt for the lowest percentage of fat.
· Limit consumption of beef organs, such as liver, to about 3 ounces (85 grams) a month since organ meat is high in cholesterol.
Even the leanest cuts of beef can become high-fat diet busters if you prepare them in unhealthy ways. Here are a few simple methods to control the fat:
- · Trim it. Cut off any visible, solid fat from meat before preparing, and then remove any remaining visible fat before eating.
- · Drain it. After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
- · Chill it. After cooking, chill beef juices so that you can skim off and discard the hardened fat. Then add the juice to stews, soups and gravy.
Now that you know how to choose your meat, eat healthy and stay healthy!
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