A "No-Bull" Discussion of Beef

To beef or not to beef? Through the years, there have been plenty of "meaty" discussions on just how healthy—or not—beef may be. Here are some of the pros and cons of beef for you to consider.

Have Your Steak and Eat It, Too
Like other meats, beef is packed with protein, which helps build muscle. It also is one of the best sources of iron. Without enough iron, people can develop anemia.

In addition, beef is rich in zinc, a nutrient that's important for building cells and boosting your body's defenses.

Beef also can "steak" its claim as a good source of calcium, copper, folate, selenium, magnesium and vitamins B6 and B12. All of these nutrients are vital for good health.

Some Cons to Chew On
Even though beef is a powerhouse of nutrients, it also has its downside. It doesn't contain fiber and can be loaded with cholesterol and saturated fat. Plus, there is some evidence that eating a lot of beef may be bad for your heart.

Cancer is another possible concern. Some studies have "roasted" red meat as a potential cause of cancers of the breast, colon and prostate. And this risk increases if beef is cooked in a certain way. When cooked at high temperatures, beef can form cancer-causing substances known as heterocyclic amines (HCAs).

Eating red meat also has been linked to a rare brain ailment in Europe called bovine spongiform encephalopathy, or "mad cow disease." So far, strict import regulations seem to have prevented the spread of this disease, which can spread to humans via products from infected cows, to the United States.

Despite these concerns, many experts say moderate amounts of beef can still be part of a balanced diet. Here's how to keep it healthy:

• Choose lean cuts of red meat to limit saturated fat. Good choices include round or sirloin. If you want more flavor from lean beef, try a marinade.
• Keep servings under control. Two to three ounces of lean beef equals one serving. That's about the size of a deck of cards.
• To limit the amount of HCAs that form during cooking, wrap meat in aluminum foil before roasting. When grilling, avoid charring foods.
• Thoroughly cook meat to help prevent food poisoning from E. coli. This bacterium can lurk even in healthy cattle. For burgers and meatloaf, stick a meat thermometer in the thickest part. Cook until the inside reaches at least 160° Fahrenheit.

The editorial content of this online publication is taken from the print version of Your Health Matters published by Southcoast Hospitals Group.

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