Setting the record straight on beef fat

This is a guest post by Karine, Registered Dietitian with Canadian Beef.

As the registered dietitian for Canadian Beef, if I could accomplish one meaningful career goal, it would be to set the record straight, once and for all, on the issue of fat in beef.  More than anything else, I hear “I love beef but shouldn’t I avoid it because it’s full of bad fat?”.  So let me start here, by debunking some of the myths…

Canadian beef is a nutrient rich food that is an important contributor of many essential nutrients in the diet of Canadians.  Beef is an excellent source of high quality protein, and is a particularly good source of zinc, iron, niacin, vitamin B12, phosphorus, selenium, riboflavin, pantothenate, and vitamin B6.     

Contrary to public and media perceptions, only a small proportion of Canadians’ fat intake (total and saturated) comes from beef.  As measured by Statistics Canada (CCHS Cycle 2.2, 2004), red meat accounts for only 5-7% of total fat intake, and 6-8% of saturated fat intake, among Canadian adults. 

This shouldn’t be too surprising.  A ½ cup serving of trimmed strip loin steak for example, only has just over 5 grams of fat (5.6g). To put that into perspective, 5 grams of fat is about what you’d find in other healthy food choices like 1 cup of 2% milk (5.1g fat) or a large egg (5.0g), so beef is certainly comparable to other staples in our diets.

Here are some little known facts I wish I could scream from a mountain top, but I’ll settle for this blog post:):

• The fat in beef is not all saturated – in fact, less than ½ the fat in beef is saturated.  Most of the other half is actually healthy monounsaturated fat, the same type we find in olive oil. 
• Many other healthy foods contain saturated fat.  Beef sirloin tip and sockeye salmon in fact, have the same amount of saturated fat, about 1 ½ grams per food guide serving.  It’s rare for anyone to point out salmon contains any saturated fat whatsoever!
• With beef, the fat is visible… so you’re in control of how much fat to keep or remove.  You can’t say that for a lot of other foods (think muffin for example), which can be loaded with hidden fats.   Where you see the fat on beef, just trim it either before or after cooking. 

The bottom line is Canadian beef can be a lean, heart healthy food.  And research supports this.  Two large and high quality recent studies have shown there isn’t a connection between red meat consumption and heart disease:

 1.  Micha R, et al. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus – A Systematic Review and Meta-Analysis. Circulation, 2010;121:00-00

• Conclusion:  Red meat not associated with higher incidence of coronary heart disease, stroke or diabetes

2.  Mente A, et al. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med. 2009;169(7):659-669

• Conclusion:  No evidence to support causal link between consumption of meat and heart disease

Canada’s Federal Government recognizes beef as part of a balanced diet.   “Eating Well with Canada’s Food Guide” recommends 1-3 servings of meat and alternatives a day, and even includes a beef recipe as an example of a healthy meal.

The bottom line is, we often think of beef as an indulgence.  And perhaps it is!  But unlike some other foods, beef is a healthy indulgence and one you can feel good about serving to your family.  I know I do!

Check out beefinfo.org for more information on why we’re not kidding when we say: “Canadian Beef… Goodness in every bite”.

Does this set the record straight? We’d love to hear your questions and continue to share the truth about Canada’s favourite protein:)