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FAQs
| Diets |
| Fat profile |
| Ground Beef |
| Lean Cuts |
| Types of Beef |
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| Diets |
| Q: |
How can beef be part of a lowfat diet? |
| A: |
Beef can easily fit into lowfat diets as today’s beef is leaner than ever before. Choose one of the 19 cuts of beef that meet the government guidelines for “lean” - eye round, top round, mock tender steak, bottom round, top sirloin, round tip, 95% lean ground beef, brisket flat half, shank crosscuts, chuck shoulder roast, arm pot roast, shoulder steak, top loin, flank steak, ribeye steak (small end), rib steak (small end), tri-tip roast, tenderloin, and T-bone steak. Twelve of these cuts have, on average, only one more gram of saturated fat than a comparable three-ounce serving of boneless, skinless chicken breast.
Consumers can also trim visible fat before and after cooking, choose cooking methods to reduce fat (roast on a rack, grill, broil, pan-broil) and consume moderate portions.
Americans can enjoy any cut of beef by simply balancing their higher fat and lower fat food choices throughout the day. Think of it as a budget. A person on a 2,000 calorie diet is allowed 65 grams of fat per day. A 3-ounce serving of top sirloin has 4.9 grams of fat. And with that serving you’re getting a good source of nine essential nutrients in a great-tasting meal.
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| Q: |
Are vegetarian diets healthier than diets containing beef? |
| A: |
While some scientific research does show that vegetarianism is associated with good health, the research does not show that the health benefits result from the diet. More likely, the benefits come from lifestyle factors other than diet, such as regular physical activity, maintenance of a desirable body weight, not smoking, and not abusing drugs or alcohol.
Eliminating red meat from the diet can compromise the intake of essential nutrients such as iron and zinc. Studies have linked deficiencies in these two nutrients to a meatless diet. Iron and zinc deficiencies can delay cognitive and physical development, as well as decrease immunity. The iron found in plant foods is not as abundant nor absorbable by our bodies. Beef contains heme iron, a form of iron more absorbable by our bodies than nonheme iron which is found in plant foods. Phytic acid, found in plant-based foods such as whole grain cereals, legumes and soy products, inhibits zinc absorption. Vegetarians who consume a phytate-rich diet may have a 50% higher requirement for dietary zinc than nonvegetarians. Iron and zinc deficiencies can delay cognitive and physical development, as well as decrease immunity.
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| Q: |
Does the beef industry have a position on popular high protein weight loss diets, such as the Atkins Diet? |
| A: |
During the last thirty years, advice to reduce calories for weight control has often focused on reducing calories from fat, which has often led to limitations on foods from the meat and dairy groups. Interestingly, as beef has gotten leaner and consumption has decreased among the U.S. population, the incidence of overweight/obesity has increased. This suggests that focusing on a single food or nutrient will not curb overweight/obesity in America. There needs to be a more holistic or behavioral approach to weight loss/maintenance that addresses lifestyle pattern and educates consumers about energy balance – matching caloric intake with level of physical activity. With that, it is imperative to educate consumers about how to choose foods from all food groups to insure optimal intake of nutrients.
The beef industry supports continued research on the effectiveness and healthfulness of different diets with various combinations of protein, fat and carbohydrates. A recent review paper on the role of protein in food intake and body weight regulation shows positive and consistent findings that diets moderate in protein help promote weight loss. (Layman, D.K. The role of leucine in weight loss diets and glucose homeostasis. J Nutr. 1333(1):261s-267s, 2003) There are several mechanisms by which protein may be more effective for weight loss/management, including satiety, thermogenesis and maintenance of lean body mass on calorie restricted diets
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| Fat profile |
| Q: |
Is beef high in fat? |
| A: |
According to data from the United States Department of Agriculture (USDA), many cuts of beef are 20% leaner, on average, than they were 14 years ago. In fact, there are 19 cuts of beef that fall within strict guidelines governing the “lean” designation as outlined in the 1990 Nutrition Labeling and Education Act (less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving and per 100 grams).
These cuts have on average 5.7 grams of total fat and 2.1 grams of saturated fat per 3-ounce serving. Analysis of fresh meat case retail sales shows that 68% of whole muscle cuts and 17 of the top 20 most popular whole muscle cuts meet government guidelines for “lean.”
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| Q: |
What about the saturated fat in beef? |
| A: |
A common misperception is that all of the fat in beef is saturated. In fact, USDA data shows that half of beef’s fatty acids are the same as the heart-healthy fatty acids (monounsaturated) found in olive oil. In addition, the saturated fat in beef is unique. Approximately one-third of beef’s total saturated fat is stearic acid, which has a neutral effect on blood cholesterol in humans. When this is taken into account, the amount of potentially cholesterol-raising fatty acids is comparable in beef, fish and chicken. |
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| Q: |
Does beef contain trans fatty acids? |
| A: |
Recently, a great deal of attention has been focused on health risks associated with trans fatty acids. In terms of both structure and function, the differences between man-made and naturally occurring trans fatty acids result in very different health effects. Man-made trans fatty acids, found in foods containing partially hydrogenated vegetable oils, are a concern because research shows they raise LDL cholesterol levels and also lower HDL cholesterol levels, thereby increasing risk for heart disease. About 90% of all trans fat consumed in the American diet comes from these man-made trans fats found in processed and snack foods such as chips and cookies. The trans fatty acids that occur naturally in beef and dairy foods have very different physiological and biological functions compared to those found in processed foods. Research shows that naturally occurring trans fatty acids of animal origin do not increase risk of coronary heart disease and may decrease it.
In particular, the trans fatty acid conjugated linoleic acid (CLA), found in red meat and dairy products, has been shown to have positive health benefits including inhibiting breast and colon cancer tumor growth. Scientific literature acknowledges that the potential benefits of CLA also may include its anti-diabetic properties, enhanced immune response and positive effects on lean and fat body mass and growth. (MacDonald, H.B. Conjugated linoleic acid and disease prevention: a review of current knowledge. J. Am.Coll.Nutr.19: 111s-118s; 2000.) In fact, in its position paper on functional foods, the American Dietetic Association identified CLA as a component in dairy products and red meat that may alter cancer carcinogenesis. The biological activities of CLA are still being identified and research on human subjects is currently underway.
According to the 1990 Nutrition Labeling and Education Act (NLEA), claims about fat, saturated fat and cholesterol can be made for foods only if they meet strict requirements as defined by the government. A "lean" product is less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams.
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| Ground Beef |
| Q: |
Is there lowfat ground beef? |
| A: |
Today’s consumers have many choices of ground beef at the supermarket. In 2002, USDA released new nutrient data that more accurately reflect the variety now available, including 95% lean ground beef which meets the government guidelines for “lean.” (US Department of Agriculture, Agricultural Research Service, 2003. USDA Nutrient Database for Standard Reference, Release 16, homepage: www.nal.usda.gov/fnic/foodcomp |
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| Lean Cuts |
| Q: |
Is chicken better for you than red meat? |
| A: |
No. Lean beef and skinless white meat chicken are comparable in terms of fat. There are 19 cuts of beef that fall between the skinless chicken breast and skinless chicken thigh in terms of total fat, and twelve of these cuts have, on average, only one more gram of saturated fat than a comparable three-ounce serving of boneless, skinless chicken breast.
In addition, the recent study published in the Archives of Internal Medicine (see question 5) found that a heart-healthy diet containing either 6 ounces of lean red or white meat lowered the risk of heart disease by lowering low-density lipoprotein (LDL) and increasing the high-density lipoprotein cholesterol levels (HDL).
And beef is also a naturally nutrient-rich powerhouse. These same 19 lean cuts, on average, provide six times more zinc, six times more vitamin B12 and more than two times more iron than a comparable three-ounce serving of skinless chicken breast.
Both beef and chicken have almost the same amount of dietary cholesterol. In fact, beef has just slightly less cholesterol than chicken. For instance, a 3-ounce serving of beef has 71 mg; a 3-ounce chicken breast has 73 mg.
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| Types of Beef |
| Q: |
Are there different types of beef? What are they? |
| A: |
America’s beef producers essentially provide four types of beef products to consumers: conventional, branded, certified organic and grass-finished. America’s beef producers essentially provide four types of beef products to consumers: conventional, branded, certified organic and grass-finished.
• Beef producers have production choices, which means consumers are able to choose from a variety of quality beef products.
• The United States beef industry is consumer-focused and market-driven. In the end, consumer choices lead the industry’s efforts.
• All beef, regardless of how it’s produced, is nutritious and safe.
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| Q: |
What is grain-fed (conventional) beef? |
| A: |
Most of the beef you see in the meat case is conventional.
• Conventional beef typically comes from cattle that are raised in pastures for the majority of their lives, typically 12 to 18 months, and then are fed a grain-based diet for approximately three to six months.
o When forage is not available because of extreme weather conditions, like in winter or during a drought, cattle can thrive on a limited amount of grain.
o Through the feeding process, cattle are able to turn feed-grade corn, which has no human food value, into a food abundant in essential nutrients.
Most fresh beef you find in the meat case is natural.
• According to USDA, natural beef has been minimally processed and contains no additives (which means no artificial flavors, colors or preservatives). This definition applies to all meat that does not have an ingredient label (a label is added if the product includes a marinade or solution). So, if there’s no ingredient label, it is natural.
o Some manufacturers use the term “natural” for marketing purposes. To determine exactly what a producer of natural beef means by the use of the term natural, consumers should read the product label or contact the manufacturer.
All types of beef contain Conjugated Linoleic Acid (CLA), a polyunsaturated fatty acid that health professionals believe has cancer-fighting properties.
• Research has not yet shown how much CLA in the diet is optimal to achieve health benefits.
• Grass-fed beef, on average, can contain as much as double the amount of CLA that is found in other types of beef. However, it is not clear if there is a health benefit in this difference. Further research is required.
While beef is considered a naturally nutrient-rich powerhouse, it contributes a relatively small percentage of omega-3 fatty acids to the average American's diet compared with other food sources.
• Salmon, for example, contains between 0.68 and 1.83 omega-3 fatty acids per one 3-ounce serving – as much as 47 times more than beef.
Consumers have lean beef choices no matter what type of beef they are purchasing.
• 19 cuts of beef meet government guidelines for lean (low in fat, saturated fat and cholesterol) – and that includes some of America’s favorites like tenderloin, T-bone steak and 95 percent lean ground beef.
• Leaner cuts are conveniently found in your local grocery store. Just look for the words “round” and “loin” in the name, such as sirloin or round tip.
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| Q: |
What is branded beef? |
| A: |
Branded beef products are marketed by a company based on the product specifications or production standards required for their brand.
•A brand could be based on the breed of cattle or a name given to a beef program that follows set specifications. “Certified Angus Beef” or “Cattleman’s Collection” are examples of branded beef.
•Some companies request government approval of their product label through FSIS while others ask the government to verify their brand specifications through the Agricultural Marketing Service (AMS) process verification.
•A brand may be used to identify products that meet certain brand standards. These standards can include product specifications, such as USDA quality grade or production specifications, such as breed of cattle.
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| Q: |
What is organic beef? |
| A: |
Certified organic beef must meet USDA National Organic Program standards.
• The Organic Foods Production Act, effective October 2002, established USDA standards for food labeled organic. For cattle, these standards include:
o Cattle must be fed 100 percent organic feed, but may be provided certain vitamin and mineral supplements.
o Organically raised cattle may not be given hormones to promote growth or antibiotics for any reason. However, if an animal is sick, the animal cannot be denied treatment to ensure its health; any animal that is treated with antibiotics is taken out of the National Organic Program.
o Practically all cattle meet the national organic standard that requires ruminants to have access to pasture.
• Organic beef must be certified through USDA’s Agricultural Marketing Service (AMS).
• Some organic beef is conventionally produced, where cattle are raised in pastures for the majority of their lives, typically 12 to 18 months, and then are fed a grain-based diet for approximately three to six months.
• Less than one percent of all livestock and poultry raised in the United States are organic, according to the 2001 USDA census.
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| Q: |
What is grass-fed beef? |
| A: |
Grass-fed beef comes from animals that have grazed in pastures their entire lives.
• This differs from many conventional beef cattle, which spend most of their lives on pasture, but are finished on a carefully balanced, grain-based diet.
• As a result of the forage-based diet grass-fed animals receive throughout the balance of their lives, grass-fed beef tends to grade “Select” (with slight intramuscular fat or marbling), giving it the same level of leanness as conventional beef graded “Select”.
• Grass-fed beef is not necessarily raised organically. Consumers can recognize organic products by looking for the “USDA Certified Organic” label.
A 3.5-ounce serving of grass-fed beef offers less than one tenth of a gram (or, specifically, 15 milligrams) more omega-3 than the same serving of grain-fed or conventional beef.
• All beef contributes a relatively small percentage of omega-3 fatty acids to the average American’s diet compared with other food sources.
• Salmon, for example, contains between 0.68 and 1.83 omega-3 fatty acids per one 3-ounce serving – as much as 47 times more than beef.
Research suggests tenderness is considered one of the most important palatability traits influencing consumer satisfaction with beef.
• In 2003, a University of Nebraska, Lincoln review of nine studies on tenderness concluded that grass-fed cattle produce beef is less tender than beef from grain-fed cattle (in both shear force and taste panel testing).
• The analysis of existing flavor panel studies also showed consumers preferred the overall flavor of grain-fed beef compared to grass-fed beef. This study can be found at: http://www.ianr.unl.edu/pubs/beef/mp80.pdf.
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