Health News
by Dr. Madelyn Fernstrom
Red meat has long been a food of confusion. Is it truly healthy and a plus for weight loss? If so, how much red meat and what kind of red meat do you really need to eat to reap its benefits? Or is it a high cholesterol, artery clogging nightmare? Truthfully, red meat can be an important part of a healthy eating plan.
There are 25+ cuts of meat that are low in artery clogging saturated fats. While all red meat contains some saturated fat, a substance which can boost LDL (bad) cholesterol over time, choosing lean cuts can help keep your cholesterol levels in check. Look for terms like ?ultra-lean?, ?round?, and ?sirloin? because those are the cuts lowest in artery clogging fats found in red meat. Choose lean cuts like flank steak, top round, and sirloin tips with a much lower fat content. For ground meats, look for a maximum of 10% fat (90% lean).
You should skip meats with visible fat and marbling, as well as processed, high fat meats like salami and sausage that contain high amounts of saturated fat.
Trying to trim down? Red meat is an excellent source of complete, high quality protein It?s chock full of essential amino acids to build muscle and support a healthy brain. Protein keeps you fuller longer and negates nibbling later. Red meat is also a solid source of vitamins and minerals, especially iron, zinc and vitamin B12 ? healthful nutrients many people (especially women) are often deficient in. A five-ounce serving of lean beef provides about half your protein needs for a day!
But what about the worry of red meat and heart problems? Heart disease has multiple genetic and lifestyle causes, but too much red meat can be bad for your heart if you choose poorly. High fat red meats, including marbled cuts with visible fat and ground and processed meats with greater that 10% fat can raise blood LDL (bad) cholesterol and lead to artery clogging heart disease, as well as contribute to high blood pressure. As I mentioned above, stick with moderate servings (4-5 ounces) of lean meats like flank steak, ground sirloin, and round steak, and cut down how often you consume them each week (no more than 2-3 times).
My bottom line? When it comes to red meat consumption, the old ?everything in moderation? message rings true. If you choose lean and ultra-lean varieties, and cut down your portions (4-5 ounces) and how often you eat it (3 or fewer times a week), red meat can be a healthful part of any diet. Think of red meat as a ?side dish,? to support a plant-based colorful plate!
- Researchers: Trans Fats, Not Saturated Fats, Are Linked To Greater Risk Of Heart Disease; But No Reason To Eat More Butter And Meat
Researchers at McMaster University in Hamilton, Ont., found that trans fats are linked with greater risk of coronary heart disease and death, but saturated fats are not associated with increased risk of heart disease, stroke, death, or Type...
- Federal Dietary Guidelines Recommend Cutting Back On Red And Processed Meat, Sugar And Refined Grains
The Department of Agriculture and the Department of Health and Human Services have released proposed 2015 Dietary Guidelines for Americans. The guidelines, released every five years, "provide authoritative advice about consuming fewer calories, making...
- Fun Facts About Turkey
By Dr. Madelyn FernstromToday I?d like to share some interesting facts about turkey in honor of the day most often associated with eating this bird ? Thanksgiving! Here?s a list of my favorites:Nearly 95% of Americans eat turkey on Thanksgiving. That...
- Coconut Oil: Health Friend Or Foe?
By Dr. Madelyn FernstromYou might have seen advertisements or read magazine articles and health books touting the health benefits of coconut oil. We?re often led to believe that there is a new health secret to using this oil ? that adding it to your...
- Top Food Safety Tip: Cook It!
By Dr. Madelyn Fernstrom You might have heard about the recent recall of raw ground turkey from supermarket shelves. Salmonella (a type of bacteria causing food-borne illness) was found during routine testing, with a quick removal from stores. Food contamination...
Health News
The Truth About Red Meat
by Dr. Madelyn Fernstrom
Red meat has long been a food of confusion. Is it truly healthy and a plus for weight loss? If so, how much red meat and what kind of red meat do you really need to eat to reap its benefits? Or is it a high cholesterol, artery clogging nightmare? Truthfully, red meat can be an important part of a healthy eating plan.
There are 25+ cuts of meat that are low in artery clogging saturated fats. While all red meat contains some saturated fat, a substance which can boost LDL (bad) cholesterol over time, choosing lean cuts can help keep your cholesterol levels in check. Look for terms like ?ultra-lean?, ?round?, and ?sirloin? because those are the cuts lowest in artery clogging fats found in red meat. Choose lean cuts like flank steak, top round, and sirloin tips with a much lower fat content. For ground meats, look for a maximum of 10% fat (90% lean).
You should skip meats with visible fat and marbling, as well as processed, high fat meats like salami and sausage that contain high amounts of saturated fat.
Trying to trim down? Red meat is an excellent source of complete, high quality protein It?s chock full of essential amino acids to build muscle and support a healthy brain. Protein keeps you fuller longer and negates nibbling later. Red meat is also a solid source of vitamins and minerals, especially iron, zinc and vitamin B12 ? healthful nutrients many people (especially women) are often deficient in. A five-ounce serving of lean beef provides about half your protein needs for a day!
But what about the worry of red meat and heart problems? Heart disease has multiple genetic and lifestyle causes, but too much red meat can be bad for your heart if you choose poorly. High fat red meats, including marbled cuts with visible fat and ground and processed meats with greater that 10% fat can raise blood LDL (bad) cholesterol and lead to artery clogging heart disease, as well as contribute to high blood pressure. As I mentioned above, stick with moderate servings (4-5 ounces) of lean meats like flank steak, ground sirloin, and round steak, and cut down how often you consume them each week (no more than 2-3 times).
My bottom line? When it comes to red meat consumption, the old ?everything in moderation? message rings true. If you choose lean and ultra-lean varieties, and cut down your portions (4-5 ounces) and how often you eat it (3 or fewer times a week), red meat can be a healthful part of any diet. Think of red meat as a ?side dish,? to support a plant-based colorful plate!
- Researchers: Trans Fats, Not Saturated Fats, Are Linked To Greater Risk Of Heart Disease; But No Reason To Eat More Butter And Meat
Researchers at McMaster University in Hamilton, Ont., found that trans fats are linked with greater risk of coronary heart disease and death, but saturated fats are not associated with increased risk of heart disease, stroke, death, or Type...
- Federal Dietary Guidelines Recommend Cutting Back On Red And Processed Meat, Sugar And Refined Grains
The Department of Agriculture and the Department of Health and Human Services have released proposed 2015 Dietary Guidelines for Americans. The guidelines, released every five years, "provide authoritative advice about consuming fewer calories, making...
- Fun Facts About Turkey
By Dr. Madelyn FernstromToday I?d like to share some interesting facts about turkey in honor of the day most often associated with eating this bird ? Thanksgiving! Here?s a list of my favorites:Nearly 95% of Americans eat turkey on Thanksgiving. That...
- Coconut Oil: Health Friend Or Foe?
By Dr. Madelyn FernstromYou might have seen advertisements or read magazine articles and health books touting the health benefits of coconut oil. We?re often led to believe that there is a new health secret to using this oil ? that adding it to your...
- Top Food Safety Tip: Cook It!
By Dr. Madelyn Fernstrom You might have heard about the recent recall of raw ground turkey from supermarket shelves. Salmonella (a type of bacteria causing food-borne illness) was found during routine testing, with a quick removal from stores. Food contamination...