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4 reasons you should include beef in your healthy, balanced diet

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Every day we here about a new fad diet. One urges us to eat no meat, another recommends  eating only meat. Meanwhile, another cites the importance of good carbs, while others tell us to cut out carbs altogether. It’s confusing to say the least.

Despite all these fad diets, the voices of nutritional reason advocate moderation and balance.

If you’re worried that you should cut out red meat for the sake of your health, here are four reasons to make beef an integral part of your nutritious, balanced diet:

#1 Protein

Meat is one of the most complete dietary sources of protein, containing all eight of the essential amino acids needed for the growth and maintenance of our bodies. Plant protein sources such as beans, lentils and nuts are considered to be incomplete, because they do not contain all the essential amino acids.

Protein is essential for growth, energy, maintenance and repair, and animal derived proteins such as meat, fish, eggs and milk are the best sources.

#2 Fat

Red meat contains a combination of saturated fats, unsaturated fats and ruminant trans-fats, which all have a role in a nutritious diet. Here’s what you should know about these fats:
– The notion that saturated fats raise blood cholesterol levels has been disproven.
– Consumption of saturated fats can raise HDL (or good cholesterol) in the blood stream.
– Lean beef contains more unsaturated fats than saturated.
– Ruminant trans-fats, unlike their manufactured counterparts, are not considered unhealthy.
– Conjugated linoleic acid (CLA), a ruminant trans-fat, is linked to various health benefits, particularly regarding weight loss.

Thanks to enhancements in cattle breeding, production and beef trimming practices, today’s beef is leaner than ever. On average, today’s Canadian beef has less than 8g of fat (per 100 g), when trimmed of external fat.

#3 Vitamins and minerals

Red meat contains many of the vitamins and minerals our bodies rely on:
– B12. Found only in animal derived foods, this is an essential nutrient for blood formation, brain function and the nervous system.
– Iron. The iron found in meat is in the heme form, which is absorbed readily by the body. Not only is heme iron only found in meat, but it actually improves the absorption of the non-heme iron found in plant-based foods.
– Zinc. Important for body growth and maintenance.
– Selenium. An important trace element.
– Niacin. Also known as vitamin B3, it helps reduce the risk of heart disease.
– B6. Important for blood formation.
– Phosphorous. Essential for body growth and maintenance.

Beef also contains many other vitamins and minerals in smaller amounts. People who don’t consume meat run the risk of having deficiencies in many essential nutrients.

#4 Other compounds

Some other natural compounds that you will benefit from every time you eat beef include:
– Creatine – an energy source for muscles.
– Taurine – an antioxidant amino acid important for heart and muscle function.
– Glutathione – an antioxidant found in most whole foods, which is particularly abundant in meat.
– L-Carnitine – an amino acid thought to aid with heart health, diabetes control and weight loss.

Worried about cholesterol?

Cholesterol is a sterol found in animal fats. It is produced naturally by the body and has many functions, but an excess is linked to heart disease. Dietary cholesterol has little effect on blood cholesterol and is not considered a health concern. Moderate consumption of saturated fats has also been cleared of raising cholesterol.

Lean meat has even been shown to have a positive effect on cholesterol.

Worried about heart disease?

Many studies have attempted to prove whether beef contributes to the likelihood of heart disease and the results have been inconclusive. Some have found a connection and others have found no connection. 

It has been speculated that many health-conscious people avoid red meat because of health claims in the media, and those people tend to eat more fruits, vegetables and fibre and also to exercise more. While meat eating could be a marker for unhealthy behaviours, that is not to say that it doesn’t have an important role to play in a balanced, healthy lifestyle.

Worried about cancer?

There is some evidence that eating large amounts of overcooked, or well-done meat, fish or poultry could increase the risk of cancer. This could be because overcooking produces heterocyclic amines, a class of cancer-causing substances. 

There is no link between cancer and the consumption of properly prepared meat, fish or poultry.

The health benefits of beef summarized

A healthy, balanced diet should include a variety of nutritious foods, all eaten in moderation. This includes beef, which is a source of many important nutrients, including complete proteins, vitamins and minerals, all of which have a crucial role in building strong, healthy bodies.

Now that you know eating beef should be a healthy part of your balanced diet, check out this blog post on the environmental impacts of beef production. You might be surprised what you learn.

Myth or fact? 5 beef myths debunked

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Have you ever heard people say that eating meat is bad for our environment and our planet? In this latest Myth vs Fact post, we’re exploring some common misconceptions about beef production, so you can eat that next steak with a clear conscience.

#1 Beef cattle are a major contributor to greenhouse gas emissions

Cattle account for only 2.4 per cent of Canada’s total greenhouse gas (GHG) emissions – compared to 28 per cent for transportation. Cattle in Canada also produce some of the lowest GHGs in the world thanks to best practices developed through ongoing research. 

#2 We don’t need to eat meat – we can simply substitute it with plant proteins

Plant proteins such as beans and lentils are wholesome, nourishing foods. But it is wrong to assume that they can provide the same amount of protein per unit of food as beef. One 75 gram (2.6 ounces) serving of beef contains the same amount of protein as about two cups of beans. The plant-based protein is also not as easily digested and is missing important nutrients such as Vitamin B12 and heme iron – the type of iron most readily absorbed by the body.

Like beef, plant proteins have an important part to play in a balanced diet, but they cannot be compared, portion for portion, as a substitute.

#3 We need to eliminate beef production for the sake of the environment

Eliminating beef production would help reduce our GHG emissions by a small amount, but there are other significant reasons why pastureland is good for the environment:

    • Only 26 per cent of our native rangelands remain intact in Canada, and those would be lost without grazing animals to maintain their health. As an ecosystem, those grasslands support biodiversity and help retain water.
    • Grasslands provide important habitats for migratory birds, species at risk and other wildlife.
    • Grasslands store carbon, which would be released into the atmosphere if they were cultivated.

The relationship between cattle and wildlife is recognized by the World Wildlife Fund in its ‘2017 Annual Plowprint Report’.

#4 Feeding cattle is a waste of resources that should be used to benefit people

Cattle and other grazing animals in Canada are typically raised on land, and fed foods that might otherwise be unusable:

    • Most pastureland is unsuitable for crop production.
    • 86 per cent of all cattle feed in Canada is not fit for human consumption. 
    • Only nine per cent of cropland in Canada is used to grow grain specifically for cattle feed.
    • Food animals also play a huge role in recycling the by-products of human food production. For instance, cattle are fed the leftover grains from the production of beer, whiskey and other alcohols, which would otherwise be considered waste.

#5 Our food production is being taken over by huge, corporate factory farms

Ninety-eight per cent of Canadian farms, both large and small, are owned and operated by families. Some have been in the family for five or more generations. These farmers have been raised on the land, and they care deeply about preserving it for their own children and generations to come. 

They work hard to raise their animals in comfortable, low-stress environments. 

They understand that if animals are unhealthy or stressed they will not grow to their full potential. Even in an intensive livestock setting, healthy, well cared for animals help ensure the health of the operation.

So, next time you’re at the grocery store, wondering what to make for dinner, you won’t do better than a good serving of Canadian beef. It’s good for you, and raised ethically, sustainably and humanely.

For more in our Myth vs Fact posts, check out ‘3 feedlot myths busted’ and ‘Busted! 5 beef myths that don’t stand up to the facts’.