| nutrition & | | health
 |
|
The following are the most frequently asked questions about beef received by the Beef Information Centre. If you can’t find the answer to your question here then contact us.
|
Nutrients
Fat & cholesterol
Nutrition Labelling
Health and Prevention of disease
Other
I want to increase the amount of iron that I eat. How does breakfast cereal compare to beef?
The heme iron in meat, fish and poultry is more easily absorbed by the body than the non-heme iron found in grains and cereals. Even though cereal often has more total iron than beef, the amount of iron that can be absorbed from meat, fish and poultry is higher.
For example, you can absorb 4 times more iron from a 100 gram serving of cooked sirloin steak (about the size of a deck of cards) than a 1 cup serving of bran flakes. To meet your daily iron needs, enjoy a variety of foods from Eating Well with Canada’s Food Guide.
For more information on iron, visit the iron section.
I read in a magazine that you should rinse ground beef after cooking. How does this affect the nutrients in beef?
Rinsing ground beef causes little difference in the amount of most nutrients such as protein, iron, zinc and B-vitamins. The main difference is in terms of fat and calories. New Canadian studies on ground beef show that rinsing regular ground beef crumbles after cooking and draining, can reduce the fat content by about 25% - to approximately the amount of fat in an equal serving of cooked lean ground beef crumbles. Rinsing regular ground beef also reduces the number of calories by 12% and decreases the amounts of sodium, potassium and phosphorus.
Try these five easy steps to help lower the fat content of regular ground beef:
1. Pan fry regular ground beef crumbles until well done.
2. Drain well.
3. Pour crumbles into a colander or strainer while holding over the sink.
4. Using hot water, rinse crumbles well.
5. Shake colander to remove excess moisture.
The rinsed crumbles can be used in recipes such as pasta sauce, chili and taco filling.
The following grinds qualify for the Health Check™ program:
· Lean Ground Beef
· Extra Lean Ground Beef
· Extra Lean Ground Round
· Extra Lean Ground Sirloin
· Lean Ground Chuck
The following beef cuts qualify for the Health Check™ program:
· eye of round
· inside round
· sirloin tip
· top sirloin
· flank
· strip loin
· cross rib
· outside round
To learn more visit Health Check™.
For more information, see Lean on Ground Beef or download Canadianized Ground Beef Data.
Does cooking change the nutrients in beef?
A cut of beef will weigh less after it is cooked due to the loss of moisture. This does not affect the nutritional quality of the meat. Nutrients such as protein, iron, zinc and cholesterol are not significantly affected by heat therefore the amount of nutrients remain the same before and after cooking. The amount of B-vitamins (thiamin, niacin, riboflavin, vitamin B6 and B12) may be slightly decreased because they are more sensitive to heat.
If you are looking at the Nutrient Data for beef, it may seem like the amount of fat in some cuts increases after cooking. This is due to the moisture losses that lower the weight of the cut, and results in the same amount of fat in a smaller piece of meat.
Is grass fed more nutritious than grain fed beef?
All beef provides 14 essential nutrients plus energy. Preliminary studies have shown that grass fed beef has elevated levels of Omega 3 fatty acids and conjugated linoleic acid (CLA). More research is required to determine whether these increased levels are high enough to provide positive health benefits.
Which beef cuts are the leanest?
Trimmed of fat - before or after cooking - beef is lean. This means, it contains no more than 10% fat. In fact, many trimmed beef cuts qualify as "extra lean", with 7.5% fat or less. Cuts from the hip, such as round steak/roasts, sirloin tip, are usually the leanest choices.
Visit the nutrient data section for information on the fat content in specific beef cuts.
How does the fat content of ground pork, chicken and turkey compare to ground beef?
If labelled "lean", whether it's ground pork, chicken, turkey or beef, the fat content cannot exceed 17%. To be sure of the fat content, look for the terms extra lean, lean, medium, or regular on ground meats and poultry.
For more information visit "Lean on Ground Beef."
The following grinds qualify for the Health Check™ program:
· Lean Ground Beef
· Extra Lean Ground Beef
· Extra Lean Ground Round
· Extra Lean Ground Sirloin
· Lean Ground Chuck
The following beef cuts also qualify for this program:
· eye of round
· inside round
· sirloin tip
· top sirloin
· flank
· strip loin
· cross rib
· outside round
My doctor has put me on a low-fat, low cholesterol diet. Can I still eat beef?
Lean beef can easily be part of heart healthy eating. In fact, research shows that lean beef can be as effective as chicken or fish as part of a lower-fat diet to reduce blood cholesterol levels (Archives of Internal Med. 1999; 159: 1331-1338).
Eating Well with Canada’s Food Guide recommends 1 to 3 servings of Meat and Alternatives each day. Each serving is 75 grams.
Try these lower-fat easy ideas!
· Trim away any visible fat
· Use low-fat cooking methods such as broiling, roasting, stir frying or grilling
· In moderation - Use added fats like oils, dressings, mayonnaise, gravy and cream sauces
· Choose serving sizes recommended in Eating Well with Canada’s Food Guide. One serving of meat is 75 grams
· Choose lean or extra lean ground beef or rinse regular ground beef with water after cooking
Learn more on heart healthy eating. Order or download a copy of the booklet A Matter of Fat.
Do all cuts of beef have the same amount of nutrients?
Nutrient values of protein, iron, zinc and B vitamins vary little from one cut to another. Beef is nutrient dense, that is, it contains many nutrients in relationship to the size of the serving, an important consideration for the small appetites of the young and the elderly. A serving of beef provides 14 essential nutrients including complete protein, B vitamins and highly available iron and zinc. For nutrient information for a specific beef cut, see Nutrient Data.
When is nutrition labelling going to be mandatory in Canada?
By December 12, 2005, many foods sold in large businesses will have a Nutrition Facts. Smaller businesses will comply by December 2007.
The Nutrition Facts table will show Calories and 13 key nutrients - the amount of fat, saturated and trans fats, cholesterol, sodium, carbohydrate, fibre, sugars, protein, calcium, iron and Vitamins A and C in a specified amount of food. More nutrients may be included on some labels.
For more information, visit Health Canada's website.
What products are exempt from nutrition labelling?
The new Nutrition Facts table will appear on most prepackaged foods, but there are exemptions. These exemptions include: alcoholic beverages, fresh fruit and vegetables, raw meat and poultry (except ground meat and poultry), raw fish and seafood, foods that are sold only in retail establishments where they are prepared or processed, and individual servings of food intended for immediate consumption.
Foods will lose their exempt status if their labels or advertisements carry a nutrient content claim or a health claim; vitamins or minerals have been added; or sweeteners such as aspartame have been added.
Certain nutrients, such as zinc and Vitamin B12, aren't on the core list. Can these nutrients be declared in the Nutrition Facts table?
Yes. In addition to the mandatory nutrients, other nutrients may appear below the core list.
For example, Calories from fat may be placed near the information on Calories; a breakdown of some fatty acid types may be listed under fat.
Which fresh beef products will have the Nutrition Facts table?
All ground meat, such as ground beef and ground poultry, will have the Nutrition Facts table on the package. The size, format and placement of the Nutrition Facts table are directed by Health Canada regulations.
A small amount of trans fat is listed in the Nutrition Facts table for ground beef. Isn't trans fat found only in processed foods?
Most of the trans fat in the Canadian diet comes from commercially made baked goods and snack foods, for example chips, crackers, cookies. These trans fats have been linked to increased risk of heart disease.
The natural trans fats in beef are different from the manufactured trans fats. Natural trans fats does not appear to be associated with health problems in the scientific literature. In fact, the small amount of trans fats in beef may even be beneficial. For example, CLA (a type of trans fat) has been shown to fight cancer cells. This research, while in its early stages, is promising. For more information, download the factsheet Conjugated Linoleic Acid and Cancer.
Beef is nutritious and a source of 14 essential nutrients. You can also feel good about eating lean and extra-lean ground beef as they meet the Heart and Stroke Foundation of Canada's Health Check criteria. For more information, see details about the Health Check program.
Is beef healthy to eat? My doctor has told me to cut down on red meat.
Eating Well with Canada's Food Guide encourages Canadians to enjoy 1 to 3 servings (75 grams each) of Meat and Alternatives, such as lean beef, every day. Lean beef is an important source of 14 essential nutrients including high quality protein, iron, zinc, and B vitamins.
The following beef cuts qualify for the Health Check™ program:
· Lean Ground Beef
· Extra Lean Ground Beef
· Extra Lean Ground Round
· Extra Lean Ground Sirloin
· Lean Ground Chuck
· eye of round
· inside round
· sirloin tip
· top sirloin
· flank
· strip loin
· cross rib
· outside round
To learn more visit the Health Check™ section.
Can barbequing meat cause cancer?
Certain compounds known as heterocyclic amines or HCAs are formed during the cooking of meat, fish or poultry, especially if the meat is cooked using high temperatures such as grilling, or for long periods of time. HCAs have been shown to cause certain types of cancer in laboratory studies carried out with animals such as rats and mice. The amount of HCA fed to lab animals are hundreds of thousands of times higher than those found in the human diet. To date no clear relationship between HCA consumption and cancer has been found in human studies.
How can I reduce the amount of hetercyclic amines (HCAs) when preparing meats?
You can take easy steps to reduce HCAs in your diet while still enjoying grilling and a balanced diet that includes meat:
- Use moderate to low heat when grilling, roasting or pan-frying.
- Minimize grilling time by using smaller cut-sizes such as kabobs and by cooking meat to less doneness. Enjoy meat that is cooked medium-rare to medium doneness(145°F to 160°F/ 63°C to 71°C). Keep in mind that for food safety, ground beef needs to be cooked to an internal temperature of 160°F (71°C). Use a digital food thermometer inserted sideways into burger patties to test for doneness.
- Some marinades have been shown to reduce HCA’s created. Use acidic marinades such as those made with citrus juices, wine or vinegar.
- Use leaner cuts and trim visible fat from meat before grilling to avoid flare-ups and prevent charring.
- Spritz-out any flare-ups on the grill with water.
- Trim away portions of charred meat before serving.
- Enjoy moist heat cooking such as braising, stewing or slow-cooking, more often.
Do Canadians eat too much red meat?
A study about the Overview of Canadians' Eating Habits found that most Canadians are not eating too much meat. In fact, on average Canadians eat the equivalent of one Food Guide serving of red meat based on Eating Well with Canada's Food Guide.
Eating Well with Canada's Food Guide recommends that children consume 1-2 servings of Meat and Alternatives, teens consume 2-3 servings and adults consume 2-3 servings. One serving is equivalent to 75 grams of cooked lean meat, fish or poultry.
Does eating red meat cause cancer?
While we don't know what causes most cancers, we do know that things like smoking, age, family history and the foods we eat can play a role in the development of some cancers. Research shows that diet may play a role in cancers such as colon, breast and prostate.
No single food item causes or prevents cancer. Studies looking at the link between eating red meat and colon cancer have not found that eating meat causes cancer. Recent research suggests that certain eating patterns that include foods high in fat or low in fibre may increase risk of some cancers. Also, it is often what we are not eating, rather than what we are eating that increases our cancer risk. A balanced eating pattern that includes lots of fruits, vegetables and grain products seems to have the strongest link to reducing risk of some cancers.
For more information, visit the nutrition and health section or download Cancer and Red Meat: What is the story?
I’ve just heard a report that says there is a convincing link between red meat and colorectal cancer? Should I stop eating beef?
Canadians can eat Canadian beef with confidence. The scientific and medical communities agree that eating lean beef as part of a balanced diet is beneficial to health.
• Lean beef is a nutrient rich, and an excellent source of fourteen essential nutrients that we need every day: zinc for healthy growth, iron for oxygen and protein to build and repair your body. Many Canadians, especially children and women are at risk for iron and zinc deficiencies.
• Beef also contains nutrients reported to be preventive with respect to cancer. These include selenium, vitamin D and conjugated linoleic acid (CLA).
There is no convincing evidence that consuming moderate amounts of fresh red meat, as part of a healthy balanced diet increases the risk of cancer. There is not one single food that protects against or causes cancer.
• Eating Well with Canada's Food Guide recommends 1 to 3 servings of Meat & Alternatives per day, 75 g per serving.
Canadian meat is lean.
• Eight beef cuts as well as lean and extra lean ground beef, qualify for the Heart and Stroke Foundation’s of Canada HealthCheck™ program.
• When trimmed of visible fat, all cuts of beef and pork, except short ribs and spare ribs, have less than 10% fat, and qualify as lean.
But what about this report, it seems pretty credible?
There is no convincing evidence that consuming moderate amounts of fresh red meat, as part of a healthy balanced diet increases the risk of cancer. There is not one single food that protects against or causes cancer. It would be irresponsible to recommend eliminating any single food from the diet based on this report alone.
• Eating Well with Canada's Food Guide recommends 1 to 3 servings of Meat & Alternatives per day, 75 g per serving (based on age and gender).
Cancer is a complex disease and your best way to decrease your risk is to maintain a healthy balanced diet, stay physically active, don’t smoke smoking and reduce your alcohol consumption. (See www.cancer.ca “Seven Steps to Health”)
I am trying to lose weight, should I cut out beef from my diet?
Beef is packed full of essential nutrients like protein, B vitamins, iron and zinc. Plus many beef cuts, when trimmed of all visible fat are lean – less than 7.5% fat. A University of British Columbia study compared diets of vegetarian, past vegetarian and non-vegetarian women and found no difference in weight among these three groups of health-conscious women. The best way to achieve and maintain a healthy weight is to eat a variety of foods, follow Eating Well with Canada’s Food Guide and enjoy physical activity on most days of the week.
I heard that beef takes 3 to 4 days to digest. Is this true?
A cut of beef is mainly made up of water and protein, with smaller amounts of fat and other vitamins and minerals. After we eat, the body is busy working to break down and absorb the nutrients in food. Protein is the main nutrient in beef. Protein is broken down into amino acids in the stomach and then absorbed in the small intestine. This whole process takes only about 4-12 hours. (The fat, vitamins and minerals are also digested within this time frame). Protein helps us to grow, fight infections and to build and repair muscle and other tissue. Our bodies need protein and our digestive system is naturally built to digest and absorb it.
Red meat is just as easily absorbed as other sources of protein such as chicken, fish, and pork. Eating Well with Canada’s Food Guide recommends 1 to 3 servings of Meat & Alternatives each day – one serving is:
· 75 grams (2 1/2 oz) of meat, fish or poultry
· 2 eggs
· 60 mL (1/4 cup) dried beans and lentils
· 30 mL (2 tablespoons) peanut butter
Eating Well with Canada's Food Guide recommends 1-3 servings of Meat & Alternatives daily. How much is a 75 gram serving of beef?
A serving of 75 gram cooked lean beef is about the same size as:
· 125 mL (1/2 cup)
· the palm of your hand
Download Eating Well with Canada's Food Guide.
© 2008 | Beef Information Centre
|
|
|
nutients
fat &
cholesterol
nutrition
labelling
health &
disease prevention
other
|
