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Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. In moderation, steak provides benefits that can help meet your nutritional needs. The fat and protein content of steak will vary depending on the cut of meat and how it’s prepared. Steak is naturally free of carbohydrates, including sugar and fiber. Steak can be made leaner by trimming the fat before cooking and choosing leaner cuts of meat.
Beef contains a mix of saturated and unsaturated fatty acids. As opposed to grain-fed beef, grass-fed beef is lower in total fat and has a more favorable fatty acid profile. Remember that cooking method will also influence nutritional values. For example, cooking steak with butter adds 100 calories and 11 grams of fat for every tablespoon of butter used. Steak is an excellent source of high-quality protein. As with other animal proteins, beef is a complete protein and offers all of the essential amino acids required by the body.
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Beef is a good source of vitamin B12, niacin, selenium, iron, and zinc. Grass-fed beef is higher in the precursors to vitamins A and E than conventionally grown grain-fed beef. Eating enough protein is essential, and steak is an excellent source. Research shows that unprocessed meats, like steak, are superior choices when compared to processed meat. Sarcopenia is the natural loss of muscle with age.
Loss of muscle leads to a higher risk of injury and reduced independence for seniors. Keeping steak on the menu for older adults may help preserve muscle mass and functioning. Beef offers protein and zinc, two essential nutrients for the immune system. Along with washing your hands and eating plenty of fruits and vegetables, a moderate portion of steak can provide nutritional support for fending off colds and viruses. Steak provides iron and vitamin B12 which are crucial for the prevention of anemia. Symptoms of anemia include fatigue, dizziness, shortness of breath, paleness, headaches, and cold hands and feet.
Consuming iron-rich foods, like steak, can help prevent anemia for most people. Despite assumptions from the past, it appears that red meat alone is not the cause of heart disease. Studies show that processed meats pose a greater threat to heart health than freshly prepared meats, like steak. Although you shouldn’t necessarily increase your intake of red meat, choosing steak instead of lunch meats, for instance, is a beneficial change with less sodium and preservatives. Balancing your intake of steak with heart-healthy fruits and vegetables will also reduce your risks. Similarly, processed meats appear to cause a greater risk of type 2 diabetes than unprocessed meats, like steak. While a meal plan based on seafood, nuts, beans, fruits, and vegetables is preferable to eating lots of red meat, choosing steak instead of cured bacon or processed chicken nuggets appears to be a positive step for disease prevention.
Meat allergies are uncommon, but a strange reaction after tick bites has been shown to produce IgE-mediated reactions to red meat. Severe hypersensitivity symptoms, including anaphylaxis, sometimes appear as a delayed meat allergy. If you notice allergy symptoms from eating steak, contact your doctor for a full evaluation. The American Heart Association recommends limiting your intake of saturated fats to about 13 grams per day.