Beef is not generally the first meat you think of when trying to lose weight. The media portrays many health risks of red meat, but it has its place in a healthy diet. Eaten in moderation, beef can aid weight loss.
What Are the Risks of Eating Red Meat? There are many studies that cite the dangers of eating red meat on a daily basis. In an article on Time’s website, a study showed that people who ate an average of 5 ounces of red meat and processed meats a day had a greater chance of dying from cancer or heart disease.
Since processed meats such as cold cuts were included in this study, it is difficult to determine exactly how much red meat contributes to development of cancer or heart disease. Processed foods in general are being found to contribute to all sorts of health problems. Higher cooking temperatures were also listed as a factor.
The high fat content in red meat was also listed as a possible factor. Those eating diets high in fat are at greater risk for developing diseases such as cancer and heart problems.
How Can Beef Be a Part of a Healthy Diet? Most foods can be enjoyed in moderation as part of a healthy and balanced diet. However, when it comes to beef you have a choice. According to MSN Health & Fitness, grass-fed beef has a lot less fat content than conventional beef, with only 2.4 grams of fat compared to 16.3 grams of fat for a 3.5 ounce serving.
Grass-fed beef also contains higher levels of conjugated linoleic acid. These are naturally occurring chemicals found in fatty acids. Major dietary sources of conjugated linoleic acid are beef and dairy products. Linoleic acid is believed to reduce fat in the body.
Studies done by PAREXEL Norway, Link Medical Research AS and University of Wisconsin-Madison showed that people taking conjugated linoleic acid supplements actually reduced fat levels in the body, though weight was not affected. This may be because the foods that would have been stored in fat cells is able to be used more effectively as fuel in the body
How Can Beef Aid Weight Loss? Beef is a good source of protein. Protein helps build muscle, and more muscle mass gives you a better metabolism to burn more calories longer. Protein also takes longer to digest than carbohydrates, making you feel fuller longer.
Also, if conjugated linoleic acid found in beef really does reduce fat in the body, you will look thinner. Since muscle weighs more than fat, fat takes up more space in your body. If conjugated linoleic acid allows foods to be used as fuel rather than being stored as fat, this will result in a leaner look.
By choosing grass-fed beef, you are adding a low-fat protein source to your diet. Avoid processed beef and cook at lower temperatures to reduce health risks. Adding a serving of beef once or twice a week to a healthy and balanced diet can be a way that beef can aid weight loss.
SOURCES:
1) Tiffany Sharples; The Growing Case Against Red Meat; Time
2) Men’s Health; 12 Superfoods for Faster Weight Loss; MSN Health & Fitness
3) Thom, Wadstein & Gudmundsen; Conjugated linoleic acid reduces body fat in healthy exercising humans; PubMed
4) Gaullier et. al.; Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overwieght and obese; PubMed
5) Waltras, et. al.; The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain; PubMed
