A healthy diet is often a balanced diet. And eating nutritiously might mean having a steak every now and then. Steak is known for being high in protein and iron, but it’s also high in fat, making it an occasional food rather than a balanced nutritional source for every meal (although beans may play a role in that). ). Steak, especially if you choose the right cut of lean meat, can be a luxurious treat without being too unhealthy, and it’s worth every bite.
Most people choose ground meat that is at least 90% lean, and the same goes for steak. The less fat (like a marbled ribeye), the healthier the cut is considered to be. Beef fat is a saturated fat (that is, a fat that is solid at room temperature). Eating saturated fat can raise your LDL cholesterol levels and increase your risk of heart disease. The standard American steak portion is about 8 ounces (or more), but the American Heart Association suggests that a healthy portion of cooked meat is 3 ounces, or about the size of an adult’s palm. I’m doing it. Even if you choose the healthiest cuts, you can still include healthy vegetables, whole grains, legumes, and more on your plate to get the most out of your steak dinner. Everything in moderation! Introducing the healthiest steaks.
the healthiest steak meat
Choosing the healthiest cut of steak to enjoy at a restaurant or at home is an important choice when considering your overall nutrition. In general, leaner areas are considered healthier.
“The leanest and healthiest cuts of beef include round steaks such as eye round, top round, and bottom round, as well as top sirloin and shoulder sirloin,” says Jacqueline Gomez, RD. “These cuts are nutritious, provide essential nutrients, and are an excellent source of protein. Additionally, these cuts are naturally lower in total fat and saturated fat compared to cuts like rib roast and brisket. Masu.”
Anything considered a “lean cut” is a healthier choice. The National Cattlemen’s Beef Association (basically America’s red meat PR agency) says lean cuts have less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 mg of cholesterol (per 100 grams). I’m thinking.
How to make a healthy steak
Choosing healthier options should be easy, but beautifully marbled beef cooks well and may look more appealing than leaner cuts. Still, there are many easy and delicious ways to prepare lean beef. “For lean cuts of beef, such as belly or chuck shoulder, I prefer to cook them low and slow using methods such as braising, sous vide, or a slow cooker,” says Gomez. I say. “This helps break down tough fibers and keep the meat moist. If you plan on grilling or searing your steak, marinating it in advance can enhance tenderness and flavor. Masu.”
For a taste of luxurious red meat, try Gomez’s favorite tenderloin, which is expensive but delicious. “It’s the most tender cut of lean steak, has a delicate flavor, and is perfect for simple cooking,” she says. “Season with salt and pepper, sear in a cast-iron skillet, and pair with a hearty salad and seasonal vegetables for a healthy and satisfying meal.” Beef tenderloin is a great roast for a crowd. can be easily served or sliced ​​into individual fillets.