Beef is a nutritional powerhouse and one of the primary sources of protein in Canada’s diet because of its delicious versatility, but it is also packed with key nutrients like: iron, zinc, magnesium, thiamin, riboflavin, potassium, phosphorus, selenium, niacin and vitamins B6 and B12. These essential vitamins and minerals are vital to your body’s health and provide energy, boost brain power, support the immune system and build healthy bones and teeth.
For example, a 100g serving of cooked beef provides you with over 100% of your daily recommended dose of vitamin B12, over 75% of your zinc, and almost 20% of your iron and vitamin B6 intake.
A study by the University of Toronto shows that a significant number of Canadians don’t meet their recommended dietary intake of several essential nutrients, including these key ones that come standard in a serving of beef:
- Iron is used by your body to help it process oxygen. This is critical for infant development and pregnant women, but nearly 30% of women ages 19-50 don’t get enough iron in their diets.
- Zinc is a nutrient of concern for 20% to 40% of men and women. It is essential for normal brain function and maintaining a healthy immune system to help the body fight infection.
- Magnesium and Potassium are important for blood pressure regulation but is considered insufficient in a large percentage of the population. High blood pressure affects 65% of Canadians over the age of 65 and is the leading cause of strokes.
- Vitamins B6 and B12 are needed to convert nutrients into energy. Did you know that B12 is only naturally available from animal foods such as meat? Over 20% of women 19+ have inadequate intake.
But what about the saturated fat?
Did you know on average only 10.4% of the calories Canadians consume come from saturated fats and of that only 9% of those saturated fats are from fresh red meat sources (beef, pork, lamb) while over 44% comes from processed and deep-fried foods which are also not as nutritional dense as some of the other sources including meat and dairy products.
The fat in ground beef is more than 50% unsaturated, most of which is healthful monounsaturated fat called oleic acid that is also found in canola and olive oils, nuts and avocados! We sometimes forget that some fat is essential for our bodies, and that it aids in the production of hormones and help us absorb fat-soluble vitamins like vitamins A, D and E.
If you want to go leaner on your ground beef, choose Extra Lean or Lean portions or cook ground beef in a way that allows the fat to drain off.
For example, drain the fat from your ground beef after pan frying, grill your burgers so they don’t cook in the fat, and use a roasting pan with a draining rack.
So what IS the difference between grass-fed and grain-fed beef?
It’s not actually about the feed, it’s about the finish.
Did you know that after weaning, all cattle are put to pasture to eat grass. However, our cold Canadian winters and limited grass-growing season make it challenging to feed cattle grass year-round. Further as grass is not a high energy food source, the majority of Canada’s herd is fed a mixture of grain-based feeds (barley, corn or wheat) especially for the period before they are marketed and processed. This ‘finishing period’ takes three to four months and occurs in feedlots or open-air corrals where feed is closely monitored and controlled by animal nutritionists. The beef from these cows is considered grain finished.
Grass-finished cattle, on the other hand, eat a variety of grass feeds like hay and hay silage (fermented grass). It does take them longer to gain and reach market weight, which can make grass-fed beef more expensive than traditionally raised beef.
But which is more nutritious?
Grass-fed beef is somewhat leaner and may have a higher omega-3 content. However, the majority of studies say there is no difference in the levels of cholesterol and key nutrients like zinc and iron between grass-finished and grain-finished beef and any disparities in other vitamins or nutrients aren’t significant enough to make a difference to your overall diet.
Whatever way your beef is ‘finished’, enjoy the fact that you are consuming a delicious protein that is packed with nutrients.
