Is Steak Healthy?
Nutrition & Facts: Is Steak Good for You?
The short answer is “it depends.” How healthy steak is varies based on the cut of meat you are eating and what you would have eaten otherwise. A marbled, charred steak is not particularly healthy, at least not in comparison to fish, beans, and other lean protein sources. A carefully-cooked lean cut, however, is a great source of protein, iron, and vitamin B12 with few negative effects. If eaten in moderation and as part of a balanced diet, such steaks can do your health a world of good.
Of all the factors that affect how healthy steak is, one of the most important is how much fat it contains. As with most meats, much of steak fat is saturated, and saturated fat is linked to heart disease and other serious health problems. While there is some debate as to whether it actually causes such diseases, it is still a good idea to reduce the amount of it you consume. This means steering clear of fatty steaks like ribeyes or T-bones and opting instead for leaner sirloins and round roasts. It also means that if you marinate your steak, you should choose marinades that contain little or no fat, such as those made from wine, vinegar, or herbs.
Besides fat content, how healthy steak is also depends on how it is cooked. If steak becomes charred or blackened during cooking, it releases carcinogens that increase the risk of colorectal cancer. Instead, try to cook the meat evenly, so that no part of it is excessively red or black. This will keep the vast majority of health risks to a minimum.
Finally, the health effects of steak depends on how often you eat it. Excessive consumption of red meat leads to a higher risk of cancer and other serious diseases. But eating steak in moderation, and saving the big cuts for special occasions, has few negative health effects and many health benefits.
Is Eating Steak Every Day Bad for You?
Since eating steak in a healthy way means consuming it in moderation, it might seem like having it every day would be a bad choice. Having small amounts of steak on a regular basis, however, can be healthy, especially if:
- It’s A Substitute– If you use steak to replace ground beef, sausage, and other highly processed forms of red meat, it can be a huge benefit for your health. Ground and processed meat is almost always higher in saturated fat than steak is. Thus if you want to eat more steak, look for less healthy foods you can remove from your diet to make way for it.
- It Enhances Healthy Flavors– Instead of eating steak separately from the rest of your food, try mixing it in with vegetables. This will bring out their flavor without requiring you to add salt, sauce, or other seasonings that are high in sodium.
- It Replaces Other Fats– If you’re going to eat steak every day, you may want to scale back other sources of fat in your meal. Instead of putting butter on bread, for example, you could use that bread to make a steak sandwich, thus cutting back on saturated fat in another part of the meal.
How often you eat steak also depends on what your other nutrition needs are. If you are a bodybuilder, having steak every day can be a perfectly healthy choice, both because you need the extra protein, vitamins, and minerals and because you are already burning off the excess calories. The key, then, is to match the amount of steak you eat to your specific lifestyle. The better you are at doing this, the healthier a role steak can play.
Healthiest steaks – Top List -What Are the Healthiest Types of Steak?
No matter how often you end up eating steak, it’s always a good idea to select the healthiest cuts. To maximize protein and minimize fat, opt for:
- Tip Side Sirloin– A serving of this steak has only 5.4 grams of fat, 2 grams of saturated fat, 206 calories, and 39 grams of protein.
- Top Sirloin– This steak packs a staggering 51.6 grams of protein per serving, along with 10 grams of fat, 4 grams of saturated fat, and 316 calories.
- Eye of Round Steak– With 49.8 grams of protein, Eye of Round is one of the tougher cuts, which is why most cooks marinate it heavily. It has 276 calories, 7 grams of fat, and 2.4 grams of saturated fat.
- Bottom Round Steak– This cut will give you 47.2 grams of protein for only 300 calories. It has 11 grams of fat, 3.8 of which are saturated.
- Top Round Steak– After tip side sirloin, this is the leanest cut, with only 7.6 grams of fat, 3 grams of saturated fat, and 240 calories. It has 36.9 grams of protein.
Keeping track of so many steaks may seem daunting, but the more you try, the easier it is to identify the ones that are healthy. By steering clear of fat and cooking with care, you can make steak a delicious and nourishing part of your diet.
Is Ribeye Steak Healthy?
Widely considered one of the tenderest and tastiest varieties of steak, ribeye is also one of the fattiest. A single serving contains 37.6 grams of fat, including 15 grams of saturated fat, compared to 10.6 grams of saturated fat on a T-bone, 3.8 grams on a flap steak, and 2 grams on a tip side sirloin. This high fat content is largely why a serving of ribeye packs 466 calories, whereas most other steaks have between 200 and 350 calories. Ribeye also does not offer as much protein as other steaks; a serving contains 30 grams of protein, compared to 33 on a T-bone, 39 on a tip side sirloin, and 51 on a top sirloin.
Does this mean that you should never eat ribeye? Not at all! While you should save such a heavily marbled steak for rare occasions, it’s fine to eat it from time to time, especially if there aren’t many other sources of fat in the meal. You can also cut some of the fat off of a ribeye, either before or after cooking it, to reduce the health risks without sacrificing any of its benefits.
|Amount Per Serving|
|Calories 275||Calories from Fat|
|% Daily Value*|
|Total Fat 18.00 g|
|Saturated Fat 7.256 g|
|Cholesterol 96 mg|
|Sodium 65 mg|
|Total Carbohydrate 0.00 g|
|Dietary Fiber 7.256 g|
|Protein 28.23 g|
|Vitamin A 26 mg||Vitamin C 0.0 mg|
|Calcium 14 mg||Iron 2.80 mg|
*Percent Daily Values are based on a 2,000 calories diet. Your daily values may be higher or lower
depending on your calorie needs.
Is Steak Good or Bad for Dieting or Bodybuilding?
The short answer is “yes;” steak is great for bodybuilding! Few foods contain a higher concentration of animal protein, which your body needs in order to build muscles. The benefits of steak, however, go far beyond protein, as the meat also offers:
- Creatine– Steak has a higher concentration of creatine than almost any other food, with one gram for every 8 ounces you eat. Creatine is essential for providing your muscles with energy while you are working out. They also help your cells to hold water, which aids in the muscle building process.
- Iron– This mineral plays a key role in your body’s ability to provide muscles and other key tissues with oxygen. The more iron you eat, the less weak or fatigued you will feel while building muscle, allowing you to extend the length and intensity of your workouts. Steak is packed with iron.
- Vitamin B12– In addition to providing you with protein, steak also gives you vitamin B12, which your body needs to metabolize that protein. B12 also enhances your nervous system, giving you more control over your muscles, while increasing the flow of oxygen to those muscles so that they will have more energy.
Besides these vitamins and minerals, steak provides zinc, phosphrous, and carnosine, all of which will aid you in building muscle and trimming fat. By incorporating steak as part of a balanced diet, you should have no trouble improving your physique while staying healthy.
References or Citations:
http://www.webmd.com/heart-disease/news/20140320/dietary-fats-q-a#1; https://www.bodybuilding.com/fun/eat-your-meat-the-muscle-building-bounty-of-beef-and-fish.html; https://www.bodybuilding.com/fun/how-supplementing-with-iron-can-fight-fatigue.htm;