Where's the beef?
By Dr Ira Bernstein - It has often been suggested to limit one's consumption of red meat including beef as a heart-healthy recommenda...
http://gcingles.blogspot.com/2014/03/where-beef.html
By Dr Ira Bernstein -
It has often been suggested to limit one's consumption of red meat including beef as a heart-healthy recommendation. However, the role of beef consumption in promoting adverse changes in the cardiovascular risk factor profile is not clear. Red meat (fresh beef, lamb, pork, veal) contain a significant dietary source of saturated fatty acids (SFA). However, there is no conclusive evidence between red meat intake and the risk of coronary heart disease (CHD). Approximately one-third of the SFAs in beef is stearic acid, which does not increase blood cholesterol concentrations and approximately 50% of beef's fatty acids are monounsaturated.
It has often been suggested to limit one's consumption of red meat including beef as a heart-healthy recommendation. However, the role of beef consumption in promoting adverse changes in the cardiovascular risk factor profile is not clear. Red meat (fresh beef, lamb, pork, veal) contain a significant dietary source of saturated fatty acids (SFA). However, there is no conclusive evidence between red meat intake and the risk of coronary heart disease (CHD). Approximately one-third of the SFAs in beef is stearic acid, which does not increase blood cholesterol concentrations and approximately 50% of beef's fatty acids are monounsaturated.
As a result, in 2012, Maki et al (Journal of Clinical Lipidology) published a meta-analysis of peer-reviewed randomized control trials (RCTs) was conducted to evaluate the effects of beef consumption compared with poultry and/or fish consumption on fasting lipoprotein concentrations. The results of the eight RCT's pooled data demonstrated that the impact of beef consumption on the lipoprotein lipid profile of humans is similar to that of fish and/or poultry. Beef intake did not raise atherogenic lipoprotein lipid concentrations relative to poultry and/or fish. They conclude that these findings add to the evidence suggesting that moderate consumption of lean beef, as part of a balanced diet may be considered when recommending diets for the management of blood lipids.
As a physician, I do not want to give the impression that this study suggests that a trip to McDonald's and ordering a Big Mac should be recommended as part of a heart health diet. The Big Mac nutritional analysis indicates the following: the beef contains 180 calories, 120 of which (or 2/3) from fat, 6 grams of which is saturated fat and 1 gram of trans fat. This is before adding the bun, the special sauce, the cheese and what they call vegetables. Add it all together and you have 550 calories, almost 50% from fat, including 10 grams of saturated fat and 970 mg of sodium. And that's before the french fries. Toss in those large fries and you've added another 500 calories, almost half of which is from fat and another 350 mg of sodium (which of course will vary depending on how aggressive the cook is).
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The message I want you to take away is that it is safe to incorporate modest amounts of lean red meats without fear of affecting one's lipid profile. It is more important than ever to read the nutrition labels; Choose carefully. Avoid the temptation of establishments that clearly are associated with poor health outcomes if they are a staple in your life. You alone are responsible for what you consume. The food does not get into your mouth by itself. Take control. Your life and health depends on it.
