The biggest determinant of fat content of red meat is the amount of fat trimmed.
Today, there is a wide choice of trimmed red meat cuts available in supermarkets and butcher shops. Research shows that most Australians either buy red meat trimmed or remove the fat, if any, before consumption. 1
|
100g uncooked red meat
(average of beef, veal and lamb) |
|
Total fat (g) |
4 |
|
Saturated (g) |
1.3 |
|
Monounsaturated (g) |
2.1 |
|
Polyunsaturated (g) |
0.6 |
|
Omega 3 (EPA +DHA) (mg) |
35 |
- When trimmed of visible fat, red meat has less than 4% saturated fat, earning it the Heart Foundation’s Tick of Approval.
- To trim red meat, use a sharp knife and cut away any visible fat.
- Improvements in blood cholesterol, blood pressure and weight loss have been reported in studies where trimmed red meat is consumed as part of a healthy diet and lifestyle. 2 3 4 5 6
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References:
1 Williams P, and Droulez V. Australian red meat consumption – implications of changes over 20 years on nutrient composition. Food Australia. 62. 3 (2010): 87-94.
2 Delbridge EA, Prendergast LA, Pritchard JE and Proietto J. “One-year weight maintenance after significant weight loss in healthy overweight and obese subjects: does diet composition matter?” American Journal of Clinical Nutrition. 90 (2009): 1203-1214.
3 Clifton PM, Keogh JB and Noakes M. “Long-term effects of a high-protein weight-loss diet.” American Journal of Clinical Nutrition. 87 (2008): 23-29.
4 Hodgson JM, Burke V, Beilin LJ and Puddey I. “Partial substitution of carbohydrate intake with protein intake from lean red meat lowers blood pressure in hypertensive persons.” American Journal of Clinical Nutrition. 83. 4 (2006): 780-787.
5 Larsen R, Mann N, Maclean E, and Shaw J. “The effect of high protein, low carbohydrate diets in the treatment of type 2 diabetes. A 12 month randomized controlled trial.” Diabetologia (currently under review).
6 O’Dea K, Traianedes K, Chisholm K, Leyden H, and Sinclair AJ. “Cholesterol-lowering effect of a low fat diet containing lean beef is reversed by the addition of beef fat.” American Journal of Clinical Nutrition. 52 (1990): 491-494.