What Are Lean Cuts of Beef and Why Should You Choose Them?

Lean cuts of beef are becoming increasingly popular among health-conscious consumers looking to incorporate more protein into their diets. But what exactly are lean cuts of beef and why should you choose them over fattier options? In this article, we’ll take a closer look at lean beef its health benefits and provide tips on how to select it.

What is Lean Beef?

Beef is considered “lean” if it meets certain fat and cholesterol criteria set by the USDA. Specifically, lean cuts of beef must have less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per 3.5 oz serving. This is roughly equal to a deck of cards sized portion. Extra lean beef has even less fat and cholesterol, with a limit of 5 grams of total fat and 2 grams of saturated fat per serving.

Compared to fattier cuts like ribeye or prime rib which are heavily marbled with fat, lean cuts come from parts of the cow that get more exercise, like the round or loin Some of the most common lean beef selections are

• Eye of round roast and steak
• Top round roast and steak
• Top sirloin steak
• Flank steak
• 93% or 95% lean ground beef

Lean beef is an excellent source of protein, vitamins, and minerals, while being lower in saturated fat and calories than fattier cuts. A 3.5 oz serving can provide around 25 grams of protein, a day’s worth of vitamin B12, more than half your daily zinc needs, and significant amounts of iron and B vitamins.

The Benefits of Choosing Lean Beef

There are several good reasons to opt for lean beef over higher fat options:

Lower in Saturated Fat and Cholesterol

Diets high in saturated fat and cholesterol have been linked to increased risk for heart disease and stroke. Choosing lean cuts of beef can help reduce intake of artery-clogging saturated fat and dietary cholesterol.

Helps Control Calories

Ounce for ounce, lean beef has fewer calories than beef with higher fat content. Limiting calorie intake by selecting leaner meats can aid weight management and fat loss efforts.

Provides High Quality Protein
Beef is one of the highest quality protein sources, containing all the essential amino acids our bodies need. Protein is vital for building and preserving muscle mass as we age. The protein in lean beef is efficiently digested and absorbed by the body.

Excellent Source of Vitamins and Minerals
In addition to protein, lean beef contains a variety of vitamins and minerals. Notably, it provides high amounts of zinc, selenium, iron, niacin, vitamin B6, vitamin B12, and choline.

Supports Satiety and Stable Blood Sugar
The protein and fat in lean beef helps promote satiety, keeping you feeling fuller for longer after eating. Protein also slows the digestion and absorption of carbohydrates, leading to stable blood sugar levels.

Environmentally Friendly
Raising cattle primarily on pasture for lean beef production may be less impactful on the environment than practices used for fattier beef production.

Tips for Selecting Lean Cuts of Beef

Follow these simple tips when shopping for beef to ensure you get the leanest cuts:

• Look for “round” or “loin” in the name, like eye of round, top round, or top loin. These cuts come from the hindquarters and back of the cow where the most exercise happens.

• Choose Select grades instead of Prime or Choice since Select has less marbling. Prime is the most heavily marbled grade.

• Check the nutrition label and select cuts that say “lean” or have 5 grams or less of total fat per serving.

• Pick ground beef that is at least 93% lean. The lean percentage tells you meat to fat ratio.

• Opt for grass-fed when you can, since it contains more anti-inflammatory omega-3s than conventional beef.

• Ask the butcher for advice on the leanest cuts and how to prepare them. They are experts on all things beef!

Healthy Preparation Tips for Lean Beef

Choosing a lean cut is a good first step, but how you prepare and cook it also matters. Use these tips to keep your recipes lean and heart healthy:

• Trim off any visible fat before cooking.
• Drain off excess grease after browning beef.
• Choose lower fat cooking methods like grilling, broiling, roasting, or sautéing instead of frying.
• Skip high fat sauces and condiments like bacon jam or creamy gravies.
• Use spices, herbs, mustard, balsamic, hot sauce, etc. to amp up flavor instead of butter.
• Chill meat juices after cooking to easily remove solidified fat.

How Much Lean Beef Can You Eat?

Most experts recommend limiting total red meat intake to no more than 18-26 oz per week as part of a healthy diet. Focus on getting the majority of your protein from leaner poultry, fish, plant proteins, eggs, and low-fat dairy. Use lean beef as more of a side dish a couple times a week rather than making it a daily main entrée. Pay attention to proper portion sizes of just 3-4 oz.

The Bottom Line

Lean beef can absolutely have a place in a nutritious way of eating when chosen wisely and prepared properly. Prioritizing lean cuts over prime rib and selecting grass-fed options when you can will allow you to take advantage of beef’s nutritional benefits without the excess saturated fat and calories. Moderating portions and using simple healthy cooking methods helps tip the scales even further in lean beef’s favor.