FAQ

Q: How can beef be part of a lowfat diet?

A. Beef can easily fit into lowfat diets as today's beef is leaner than ever before. Choose one of the 19 cuts of beef that meet the government guidelines for "lean" - eye round, top round, mock tender steak, bottom round, top sirloin, round tip, 95% lean ground beef, brisket flat half, shank crosscuts, chuck shoulder roast, arm pot roast, shoulder steak, top loin, flank steak, ribeye steak (small end), rib steak (small end), tri-tip roast, tenderloin, and T-bone steak. Twelve of these cuts have, on average, only one more gram of saturated fat than a comparable three-ounce serving of boneless, skinless chicken breast. Consumers can also trim visible fat before and after cooking, choose cooking methods to reduce fat (roast on a rack, grill, broil, pan-broil) and consume moderate portions. Americans can enjoy any cut of beef by simply balancing their higher fat and lower fat food choices throughout the day. Think of it as a budget. A person on a 2,000 calorie diet is allowed 65 grams of fat per day. A 3-ounce serving of top sirloin has 4.9 grams of fat. And with that serving you're getting a good source of nine essential nutrients in a great-tasting meal.

Q: Are vegetarian diets healthier than diets containing beef?

A: While some scientific research does show that vegetarianism is associated with good health, the research does not show that the health benefits result from the diet. More likely, the benefits come from lifestyle factors other than diet, such as regular physical activity, maintenance of a desirable body weight, not smoking, and not abusing drugs or alcohol. Eliminating red meat from the diet can compromise the intake of essential nutrients such as iron and zinc. Studies have linked deficiencies in these two nutrients to a meatless diet. Iron and zinc deficiencies can delay cognitive and physical development, as well as decrease immunity. The iron found in plant foods is not as abundant nor absorbable by our bodies. Beef contains heme iron, a form of iron more absorbable by our bodies than nonheme iron which is found in plant foods. Phytic acid, found in plant-based foods such as whole grain cereals, legumes and soy products, inhibits zinc absorption. Vegetarians who consume a phytate-rich diet may have a 50% higher requirement for dietary zinc than nonvegetarians. Iron and zinc deficiencies can delay cognitive and physical development, as well as decrease immunity.

Q: Does the beef industry have a position on popular high protein weight loss diets, such as the Atkins Diet?

A: During the last thirty years, advice to reduce calories for weight control has often focused on reducing calories from fat, which has often led to limitations on foods from the meat and dairy groups. Interestingly, as beef has gotten leaner and consumption has decreased among the U.S. population, the incidence of overweight/obesity has increased. This suggests that focusing on a single food or nutrient will not curb overweight/obesity in America. There needs to be a more holistic or behavioral approach to weight loss/maintenance that addresses lifestyle pattern and educates consumers about energy balance - matching caloric intake with level of physical activity. With that, it is imperative to educate consumers about how to choose foods from all food groups to insure optimal intake of nutrients. The beef industry supports continued research on the effectiveness and healthfulness of different diets with various combinations of protein, fat and carbohydrates. A recent review paper on the role of protein in food intake and body weight regulation shows positive and consistent findings that diets moderate in protein help promote weight loss. (Layman, D.K. The role of leucine in weight loss diets and glucose homeostasis. J Nutr. 1333(1):261s-267s, 2003) There are several mechanisms by which protein may be more effective for weight loss/management, including satiety, thermogenesis and maintenance of lean body mass on calorie restricted diets

Fat profile

Q: Is beef high in fat?

A: According to data from the United States Department of Agriculture (USDA), many cuts of beef are 20% leaner, on average, than they were 14 years ago. In fact, there are 19 cuts of beef that fall within strict guidelines governing the "lean" designation as outlined in the 1990 Nutrition Labeling and Education Act (less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving and per 100 grams). These cuts have on average 5.7 grams of total fat and 2.1 grams of saturated fat per 3-ounce serving. Analysis of fresh meat case retail sales shows that 68% of whole muscle cuts and 17 of the top 20 most popular whole muscle cuts meet government guidelines for "lean."

Q: What about the saturated fat in beef?

A: A common misperception is that all of the fat in beef is saturated. In fact, USDA data shows that half of beef's fatty acids are the same as the heart-healthy fatty acids (monounsaturated) found in olive oil. In addition, the saturated fat in beef is unique. Approximately one-third of beef's total saturated fat is stearic acid, which has a neutral effect on blood cholesterol in humans. When this is taken into account, the amount of potentially cholesterol-raising fatty acids is comparable in beef, fish and chicken.

Q: Does beef contain trans fatty acids?

A: Recently, a great deal of attention has been focused on health risks associated with trans fatty acids. In terms of both structure and function, the differences between man-made and naturally occurring trans fatty acids result in very different health effects. Man-made trans fatty acids, found in foods containing partially hydrogenated vegetable oils, are a concern because research shows they raise LDL cholesterol levels and also lower HDL cholesterol levels, thereby increasing risk for heart disease. About 90% of all trans fat consumed in the American diet comes from these man-made trans fats found in processed and snack foods such as chips and cookies. The trans fatty acids that occur naturally in beef and dairy foods have very different physiological and biological functions compared to those found in processed foods. Research shows that naturally occurring trans fatty acids of animal origin do not increase risk of coronary heart disease and may decrease it. In particular, the trans fatty acid conjugated linoleic acid (CLA), found in red meat and dairy products, has been shown to have positive health benefits including inhibiting breast and colon cancer tumor growth. Scientific literature acknowledges that the potential benefits of CLA also may include its anti-diabetic properties, enhanced immune response and positive effects on lean and fat body mass and growth. (MacDonald, H.B. Conjugated linoleic acid and disease prevention: a review of current knowledge. J. Am.Coll.Nutr.19: 111s-118s; 2000.) In fact, in its position paper on functional foods, the American Dietetic Association identified CLA as a component in dairy products and red meat that may alter cancer carcinogenesis. The biological activities of CLA are still being identified and research on human subjects is currently underway. According to the 1990 Nutrition Labeling and Education Act (NLEA), claims about fat, saturated fat and cholesterol can be made for foods only if they meet strict requirements as defined by the government. A "lean" product is less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams.