Cooperative Living January/February 2023 - 16

HEALTHY LIVING
Good News for Meat Lovers
Three studies show benefits of lean beef
Story courtesy of Statewide Editors Association
T
hree studies published in the peer-reviewed
American Journal of Clinical Nutrition reveal that
lean beef can be good for you.
The first found that lean beef could be added to the
" gold-standard " DASH diet. Adding a daily serving of up to
5.4 ounces of lean beef to the DASH diet reduced total and
LDL cholesterol just as effectively as the traditional DASH
diet, which emphasizes fruits, vegetables, whole grains, poultry
and fish. Saturated fat was limited to 6% of daily calories
for each test group.
Two subsequent studies in 2018 and 2021 found that lean
beef could be added to a heart-healthy Mediterranean-style
eating pattern, which typically is considered low in red meat
as well as in sugar and sodium and high in fruits, vegetables,
whole grains, nuts, seeds and olive oil.
The 2018 study found adults who were overweight or
moderately obese were able to improve heart health by adopting
this eating pattern, with or without reducing red meat intake.
The study compared Mediterranean eating with 3 ounces of
myplate.gov
All health-related content and media provided by
Cooperative Living or its website(s) is created and
published for informational purposes only. It is not
a substitute for professional medical advice and
should not be relied on as health or personal advice.
meat (lean, unprocessed beef and pork)
per day versus the commonly recommended
3 ounces twice per week.
" Overall, heart health indicators improved
with both Mediterranean-style eating patterns, " says Lauren
E. O'Connor, lead author of the 2018 study. " Interestingly,
though, participants' LDL cholesterol, which is one of the
strongest predictors we have to indicate the development of
cardiovascular disease, improved with typical but not lower
red meat intake. "
BEEF'S NUTRITIONAL BENEFIT
The National Academy of Medicine recommends adults
get about 7 grams of protein for every 20 pounds of body
weight. That means a 140-pound person would need about
50 grams of protein per day. A 3-ounce serving of beef
packs half that - 25 grams - in just about 175 calories
(exact amounts will vary based on cut). It also provides all
the essential amino acids needed by the body. 
14 ● Cooperative Living ●
January-February 2023
co-opliving.com

http://www.myplate.gov http://www.co-opliving.com

Cooperative Living January/February 2023

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