| |
|
|
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?
|
|
|
|
Breakfast cereals are enriched with many vitamins and minerals but when it comes to iron - nothing compares to beef!
The amount of iron that your body is able to absorb from food is more important than just how much total iron is present. For example, beef sirloin steak and bran flakes have about the same amount of total iron; however, your body absorbs 4 times more iron from beef than from the cereal.
|
|
|
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.
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. Today's TRIMMED lean beef qualifies for the Heart and Stroke Foundation of Canada's Health Check program- a program that helps Canadians make healthy food choices. When trimmed of all visible fat, all cuts of raw beef (except short ribs) qualify as lean, with no more than 10% fat. Lean and extra lean ground beef also qualify for the Health Check program.
|
|
|
Is grass fed more nutritious than grain fed beef?
|
|
|
|
All beef provides 12 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?
|
|
|
|
All trimmed beef cuts, with the exception of short ribs, meet Health Canada’s definition of a "lean" meat. This means, all these beef cuts contain 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.
Download Nutrient Profile of Canadian 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 lean, medium, etc. on all ground meats and poultry.
|
|
|
My doctor has put me on a low-fat, low cholesterol diet. Can I still eat beef?
|
|
|
|
Of course! 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). All cuts of beef, except short ribs, trimmed of all visible fat, qualify for Health Check™ - a program from Canada’s Heart and Stroke Foundation designed to help Canadians make healthy food choices. Meats must be lean with no more than 10% fat to display the Health Check™ symbol.
Try these 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 Canada’s Food Guide to Healthy Eating. One serving of meat is about 50 to 100 grams
· Choose lean or extra lean ground beef or rinse regular ground beef with water after cooking
Learn more on heart healthy eating.
|
|
|
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 12 essential nutrients including complete protein, B vitamins and highly available iron and zinc. For nutrient information for a specific beef cut, see Nutrient Data.
|
|
|
As of December 15, 2005, most prepackaged foods will require a nutrition label. What nutrients are included in the Nutrition Facts table?
|
|
|
|
The Nutrition Facts table will show the Calories, 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.
For more information, see Health Canada backgrounder.
|
|
|
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, these, and other nutrients may appear below the core list.
Other items may appear in the Nutrition Facts table. 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.
|
|
|
Is beef healthy to eat? My doctor has told me to cut down on red meat.
|
|
|
|
Canada's Food Guide to Healthy Eating encourages Canadians to enjoy 2 to 3 servings (50 to 100 grams each) of Meat and Alternatives, such as lean beef, every day. Beef today is leaner and lower in Calories and cholesterol than it was 20 years ago. Lean beef is an important source of 12 essential nutrients including high quality protein, iron, zinc, and B vitamins. All cuts of beef (except short ribs) when trimmed of all visible fat, and extra-lean and lean ground beef qualify for Health Check - a Heart and Stroke Foundation of Canada program that identifies healthy food choices in the grocery store.
For more information about the Health Check program, order Check it Out. Lean Beef "Makes the Cut" for Healthy Eating.
|
|
|
Can barbequing meat cause cancer?
|
|
|
|
No! A moderate amount of meat prepared in a healthy way is a part of a nutritious eating pattern. Recent studies suggest that charring and heavy browning when frying and grilling all types of meat (poultry, fish, pork, wild game, beef) may increase risk of certain types of cancer. Hetrocyclic amines (HCA) are formed in all types of meat that are exposed to high temperature cooking like pan-frying, roasting or barbequing. HCA occur naturally when the amino acids and creatine in meat are exposed to high heat.
|
|
|
How can I reduce the amount of hetrocyclic amines when preparing meats?
|
|
|
|
Here are a few tips..
- Choose moderate temperatures (300 – 325F/150-160C) when cooking meat, fish or poultry
- Avoid charring meat, fish, poultry when barbecuing, broiling, pan-frying or roasting
- Avoid flare–ups on the barbeque by trimming visible fat before cooking, using medium to low temperature coals on the barbeque
- Partially cook meat, fish, or poultry for a few minutes in the microwave, throw away the juices and “finish grill” on the barbeque for a few minutes
|
|
|
Do Canadians eat too much red meat?
|
|
|
|
A recent study about the food habits of Canadians found that most Canadians are not eating too much meat. Of the people who ate meat on the day of the study interview, the median (mid-point value) portion size for male adults was 137 grams (less than 2 servings) and for female adults was 82 grams (about one serving).
|
|
|
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 am trying to lose weight, should I cut out beef from my diet?
|
|
|
|
No! 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 recent 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 Canada’s Food Guide to Healthy Eating 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. Canada’s Food Guide to Healthy Eating recommends 2 to 3 servings of Meat & Alternatives each day – one serving is:
· 50 to 100 grams of meat, fish or poultry
· 1-2 eggs
· ½ to 1 cup dried beans and lentils
· 1/3 cup tofu
· 2 tablespoons peanut butter
|
|
|
Canada's Food Guide to Healthy Eating recommends 2-3 servings of Meat & Alternatives daily. How much is a 50 to 100 gram serving of beef?
|
|
|
|
A serving of 50 to 100 grams cooked lean beef is about the same size as:
· a deck of cards
· the palm of your hand
Download Canada's Food Guide to Healthy Eating.
|
|
|
|
|
© 2004 | Beef Information Centre
|
|
|
nutients
fat &
cholesterol
nutrition
labelling
health &
disease prevention
other
|