Nutrition of Beef for Humans Presentation

Cardinal Points

• Beefiness contains several essential nutrients including protein, fe, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.
• Many Canadians are nutritionally scarce. Vitamin B12 and zinc intake are inadequate in x-35% of men and women, and fe is inadequate for 16-19% of women aged 19 to 50. In Canadian men aged 70 and older, 41% are scarce in zinc.¹¹
• Beef has a synergistic do good (i.east., the Meat Factor). Adding beef to a repast will increment the absorption of atomic number 26 from other foods like plant-based proteins and vegetables.⁷
• Atomic number 26 from beefiness is "heme" fe, pregnant information technology is bioavailable and more easily absorbed by the torso than "not-heme" iron from plant-based sources such as spinach or legumes.
• Protein found in beefiness and other meats are referred to equally "complete" proteins because they contain advisable levels of all the essential amino acids required for human diet.
• More than one-half of the fat in beefiness is unsaturated. In fact, near of the unsaturated fat in beef is oleic acid, the same type of "healthy" fat establish in olive oil.
• Canadians do not consume besides much scarlet meat. In fact, they may not swallow enough. Contempo dietary evidence showed that 48% of Canadian women ages 31-l, 69% of women anile 70 years and older, and 56% of adolescent males practise not consume the recommended amount (grams or servings) of meat and poly peptide alternatives.¹⁰

Canada's Beef Consumption

Canadian diets are changing and not necessarily for the better. According to recent data, red meat intakes have declined over fourth dimension. Canadians are eating less red meat than always before, while at the same time, consumption of ultra-processed foods has steadily increased. The trend data suggests that Canadians have swapped foundational foods like beef, eggs and milk for energy-dense fast-food items.

An example from Wellness Canada'southward Evidence Review for Dietary Guidance demonstrates that 48% of Canadian women ages 31-fifty, 69% of women aged 70 years and older, and 56% of adolescent males are eating less than the recommended corporeality of meat and alternatives.¹⁰ The same report noted that some Canadian demographics, particularly women and older adults, have inadequate intakes of iron, zinc, and vitamin B12. Fe and zinc are bachelor in cerise meat in the class that the body tin can most hands blot and vitamin B12 is constitute only in foods of animal origin.

Nutritional guidelines are largely based on whole ingredients and home-cooked foods, notwithstanding today, more foods than ever are processed, packaged, and eaten with minimal home-preparation. On average, Canadians are consuming nearly half of their daily calories from ultra-candy foods,^xiii and only five per cent of their calories are consumed from nutrient-rich red meat.¹⁵

Beef can be an Important Part of a Counterbalanced Diet

Few foods are as food dense equally beef, which is a complete protein food and a valuable source of several essential nutrients similar atomic number 26, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium. Beef is too a source of other important nutrients such as choline and monounsaturated fats.

Eating beef has a synergistic benefit known as the Meat Factor. This means eating beefiness along with other vegetables and legumes increases the absorption of iron from these other foods.

Canada's new food guide now focuses on eating habits and creating a "healthy plate" rather than specific serving sizes. A salubrious plate consists of food from three primary categories, vegetables and fruit, protein foods (which beefiness falls under), and whole grain foods.

Certain nutrients in beefiness may exist absorbed more than readily than nutrients in other foods. For case, iron from beef is in "heme" form (spring to the poly peptide myoglobin which is exclusively constitute in meat) and more than easily captivated and used by the body than fe from other sources such as spinach, legumes, or eggs. Beefiness can also take a synergistic benefit⁷ (i.eastward., the "Meat Factor"). When beef is added into sure meals, it increases absorption of atomic number 26 from other foods or ingredients like found-based proteins and vegetables. For example, adding footing beef to a bean dish allows an individual to absorb 150% more iron than a vegetable-merely version. This is but ane example of a counterbalanced diet that contains both plant- and animal-sourced foods.

Food label courtesy of Canada Beefiness, bachelor at thinkbeef.ca/nutrition/ Source data: Wellness Canada, Canadian Nutrient File, 2015 version. Nutrient Code 6172: beefiness, composite cuts, steak/roast, lean and fat, cooked. Nutrient amounts have been rounded according to the rounding rules in the 2016 CFIA labelling regulations. % Daily Values calculated based on Wellness Canada's 2016 Diet Labelling – Table of Daily Values. iCholine value obtained from U.S. Section of Agriculture, Agricultural Research Service. FoodData Primal, 2019. fdc.nal.usda.gov. Nutrient Code 13361

A 100-gram serving of cooked beefiness provides 250 calories, 35 grams of protein, and 10 grams of fatty (five.2 grams which is healthier monounsaturated fat). A serving of this size as well provides 3.v mg of iron (19% of the daily recommended value), 8.5 mg of zinc (77% of the daily recommended value), and 2.45 micrograms vitamin B12 (102% of the daily recommended value). Fresh beefiness is also considered a low sodium option.

According to the Canadian Community Wellness Survey, Canadians only become v% of their total calories from unprocessed red meat, including beef, whereas Canadians consume more than 48 per cent of their calories from ultra-processed foods, which include items like popular, chips, and baked goods.^xv This is a business concern because highly processed foods tend to contain fewer nutrients that Canadians actually require, but are ofttimes high in sodium, fat, calories, and sugar.

Nutritional deficiencies occur worldwide, including within Canada. For example, Canadian data showed that vitamin B12 and zinc intake are inadequate in x-35% of men and women, and iron is inadequate for 16-19% of women aged 19 to 50. In Canadian men aged 70 and older, 41% are scarce in zinc.¹¹ Eating beef can be a healthy, affordable, and effective solution to these common Canadian deficiencies.

Eating Beef and Your Wellness

The effect of diet on wellness is widely studied around the globe and there are plenty of high-profile studies with conflicting results. Well-nigh studies practise hold, however, that ultra-processed foods of all types, tin increase wellness risks. The nutritional benefits of a counterbalanced, diverse diet that includes whole foods such as poly peptide foods like beef, and whole vegetables and fruits, and whole grains, is greater than the sum of their parts.

In a recent large-scale analysis of nutritional studies that assessed 54,000 individuals, experts adamant that there was non a significant association betwixt meat consumption and heart disease, cancer, or diabetes.^four The expert panel adamant that there was little or no health benefits for reducing cherry meat consumption and that most people can proceed eating cherry-red meat at current average intakes.

In a highly publicized assessment in 2015, the International Agency for Research on Cancer (IARC) classified fresh red meat as "probably carcinogenic" to humans. Since that controversial episode, both the World Health Organization and Health Canada have identified that ruby meat is a valuable source of nutrients and that a balance can exist maintained betwixt the nutritional advantages of consumption and potential disadvantages.² IARC methodology assesses the potential hazard which varies according to several factors that don't necessarily correlate to an increased run a risk. For example, IARC has classified ultraviolet calorie-free from sunshine as a carcinogenic hazard, however the risk that information technology poses to individuals volition depend on amount and type of exposure, genetics, age, and more.

Red meats, including beef, tin exist an important office of a healthy diet to manage diabetes. As well, weight loss is cited as the most critical dietary strategy for overweight adults who are pre-diabetic or living with type two diabetes. Whole foods loftier in protein, like beefiness, can play a role in an overall wellness strategy for people looking to lose weight. Beefiness can help people retain muscle mass and stay full for longer at a lower calorie count per nutrient than many other poly peptide foods.  Too, coming together protein needs with foods similar bioavailable iron-rich beef is ameliorate than through supplements because of improved iron absorption that occurs when beef is consumed in synergy with other fruits and vegetables.

Protein

Protein is an essential food that people need for potent bones and muscles, enzyme and hormone product, energy, and wound healing and tissue repair. Dietitians recommend that in order to optimize protein usage, an adult weighing 150 pounds should consume between fourscore to 110 grams of protein spread evenly over three to four meals per day. ¹² As people age, incorporating a diet that is college in protein may be recommended to help offset musculus loss, improve bone health, and provide nutritional density for smaller appetites.

Nautical chart courtesy of Canada Beef, available at thinkbeef.ca/nutrition/ Source data from: Wellness Canada, Canadian Food File, 2015, Beef 6172, Almonds 2534, Peanut Butter 6289, Hummus 4870, Black Beans 3377. Nutrient amounts rounded as per 2016 CFIA labelling rounding rules *Tabular array of Reference Amounts for Food:https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/ table-reference-amounts-food/diet-labelling.html

In that location are ix amino acids that are essential for homo wellness that must come up from dietary sources. Protein establish in beefiness and other meats are referred to as "complete" proteins because they comprise all the essential amino acids humans require. Plant-based proteins are known equally "incomplete" proteins because they don't contain a full set of amino acids.

Not all protein is created equal. From a food standpoint, beefiness is generally comprised of protein and contains no carbohydrates. This makes beef a very efficient source of poly peptide that is bioavailable and prepare for the body to metabolize. Institute-based proteins are typically quite high in carbohydrates relative to poly peptide and the poly peptide is less digestible. For example, 100 grams of cooked beef volition provide 35 grams of protein with merely 250 calories, whereas it would take more than nine tablespoons of peanut butter, at 860 calories, to provide the same amount of protein.

Iron

Iron is essential for building red claret cells, transporting oxygen from the lungs to the rest of the body, and helping brain function. There are 2 types of fe in food, "heme" and "not-heme." Heme iron is easily absorbed past the body, and found in animal foods, including beef. Eating foods that contain heme fe also improves the body's ability to absorb non-heme iron from constitute-sourced foods.⁷ This blazon of dietary synergy is sometimes chosen the "Meat Cistron."

Beef is one of the best food sources of easy-to-blot heme-atomic number 26, which is why Wellness Canada recommends beef as a first solid food for babies at half dozen months.

Atomic number 26 deficiency is a concern worldwide, including correct here in Canada, which is why iron is listed on the Nutrition Facts table nowadays on all food labels. Inadequate iron can leave people feeling tired, cold, irritable, and pale in appearance, and long-term deficiency can cause anemia, delayed growth and development, pregnancy complications, and metabolic issues. Iron needs are greatest during growth (infancy and teens) and for women during their childbearing years. Fortunately, beefiness is one of the best natural heme atomic number 26-rich foods bachelor.

Babies depend on iron for best brain development and growth, however by 6 months of historic period, their atomic number 26 stores run low. Babies crave xi mg of iron per day yet their tummies are small. Beef contains bioavailable heme-fe, the most digestible form of iron for humans, which is why Health Canada recommends beef equally a superlative choice for a showtime solid food for babies.

Fat

Fat is an important nutrient for your body, providing energy, aiding growth and development, and too enabling your body to absorb vitamins A, D, E, and One thousand (i.due east. fat-soluble vitamins). In that location are three different types of fats that naturally occur in foods: unsaturated, saturated, and trans fats.

Unsaturated fats, such as monounsaturated and polyunsaturated fats are "salubrious" fats that are of import components of a well-counterbalanced nutrition. More than half (55%) of the fat in beefiness is unsaturated. Well-nigh of the unsaturated fatty in beef is oleic acid, the aforementioned type of "healthy" fat plant in olive oil.

Graph courtesy of Canada Beef, bachelor at thinkbeef.ca/diet/beefiness-and-fat Source information: Health Canada, Canadian Food File, 2015 version. Nutrient Code 6172: beef, composite cuts, steak/roast, lean and fatty, cooked

Beef, like all animal-based foods including dairy and poultry, contains saturated fatty. Some plant-based foods, such equally palm and coconut oil, comprise large amounts of saturated fats. Approximately 40% of the fat in beef is saturated, of which xiii% is stearic acrid. Stearic acid does not contribute to low-density lipoprotein (LDL) cholesterol, the "unhealthy" cholesterol.

Nearly 3% of the fat constitute in beefiness is natural trans fat. Trans fat can also be institute in other animal-based foods, however the primary source of trans fatty in Canadian diets has been industrially processed foods such as commercially baked goods and vegetable spreads^viii. A diet as well loftier in industrial trans fats is unhealthy and in 2018, Wellness Canada banned the use of industrial trans fats from partially hydrogenated oils in food.

Grass-fed and grain-fed beef are different terms used to describe feeding and finishing practices for beef cattle. One report demonstrated that grass-finished beefiness was leaner than grain-finished beefiness by approximately two to four grams per 100 gram serving of trimmed meat. Yet, in the context of total daily fat consumed, this divergence is relatively minor. At that place were no differences found between cholesterol, iron, or zinc levels.  The report as well showed that both grain-fed and grass-fed beefiness contributed omega-3 fat acids.⁶ Nutritional differences between grain- and grass-fed are negligible. All beef is a valuable source of nutrients.

For people concerned about managing their general fat intake, beef provides many lean options. Cuts with "round," "loin," or "flank" in the proper noun are typically lean. For people choosing footing beefiness, the corporeality of fat in ground meats including beefiness, pork, turkey, or craven, varies according to labels defined by the Government of Canada. A label of "Actress Lean" indicates there is a maximum of x% fat in basis beef or basis chicken, for example, while a label of "Lean" indicates a maximum of 17% fat in the ground meat product.

Much of the fatty on beefiness is visible on whole cuts and can be hands trimmed prior to cooking. More than than 90% of Canadians report draining their ground beef after cooking, which also reduces the amount of fat consumed. Every bit well, preparing food on a grill can reduce total fat content by approximately one third.

Residuum is the key when information technology comes to healthy eating. Beefiness provides loftier-quality poly peptide without a lot of calories, compared to alternatives. You can't substitute beefiness with an equivalent nutrient-dense source of essential nutrients similar zinc, atomic number 26, and poly peptide, because there is no food simply similar beef.

References

ane. Barlow, Karine, 2021. Registered dietitian. Personal Communication.

ii. Canada Beef, 2020. Beefiness and Chronic Disease. Available here.

three. Canada Beef, 2020. Canadian Beefiness Benefits (infographic). Available here.

4. Canada Beef, 2020. Prove review concludes at that place is no need to reduce crimson meat consumption for good health. Available here.

v. Canada Beef, 2019. How much meat practise we eat – the reality check. Available hither.

vi. Canada Beef, 2016. Understanding grass fed and grain fed beefiness. Available here.

7. Engelmann, M., Davidsson, Fifty., Sandstrom, B., Walczyk, T., Hurrell, R., and Michaelsen, K., 1998. The influence of meat on nonheme atomic number 26 absorption in infants. Pediatric Enquiry, 43(six), 768-773. Available at: https://world wide web.nature.com/articles/pr19982169

8. Health Canada, 2019. Nutrients (Fats). Available here.

ix. Health Canada, 2018. Nutrient, Nutrient and Health: Interim Evidence Update 2018 for Health Professionals and Policy Makers. Available hither.

10. Health Canada, 2016. Evidence Review for Dietary Guidance: Summary of Results and Implications for Canada's Nutrient Guide, 2015. Available here.

11. Health Canada, 2012. Do Canadian Adults Meet their Nutrient Requirements through Food Intake Alone? Bachelor hither

12. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherly, T. P., Westerterp-Plantenga, Chiliad. S., Luscombe-Marsh, Due north. D., Mattes, R. D. 2015. The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6):1320S-1329S. Available at: https://pubmed.ncbi.nlm.nih.gov/25926512/

13. Moubarac, J-C. (2017). Ultra-processed foods in Canada: consumption, affect on diet quality and policy implications. A study commissioned by the Eye & Stroke Foundation of Canada. Available at: https://www.heartandstroke.ca/-/media/pdf-files/canada/media-centre/hs-report-upp-moubarac-dec-5-2017.ashx

fourteen. Parslow, J. 2021. Personal Communication. Canada Beefiness.

15. Statistics Canada, 2015. Canadian Community Health Survey – Nutrition (CCHS). Bachelor here.

xvi. Van Elswyk, M.E., McNeill, S.H. (2014). Bear on of grass/provender feeding versus grain finishing on beefiness nutrients and sensory quality: The U.Southward. experience. Meat Science 96:535–540. Available at: https://world wide web.sciencedirect.com/scientific discipline/article/pii/S0309174013004944

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Thanks to Karine Barlow (RD) and Joyce Parslow, Canada Beef, and to Dr. Benjamin Bohrer, PhD, from Oklahoma State Academy, for their contributions of time and expertise during the preparation of this page.

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Source: https://www.beefresearch.ca/research-topic.cfm/nutritional-qualities-of-beef-47

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