Beef jerky is a popular snack food known for its portability, shelf stability, and protein content. However, concerns exist over its potential health effects. This article examines why beef jerky may be bad for you.
High Sodium Content
One of the biggest drawbacks of commercially produced beef jerky is its high sodium content. A 1-ounce serving of beef jerky contains around 500 mg of sodium, accounting for over 20% of the recommended daily intake.
Consuming too much sodium has been linked to high blood pressure, heart disease, stroke, and other health problems. Those with hypertension are often advised to limit their sodium intake.
The high sodium levels come from two main sources – the salt used to cure the meat and preserve it, and the sodium-containing flavorings and spices added to enhance the taste
While you can find low-sodium varieties, most mainstream beef jerky products are very high in sodium. Moderation is key if you want to consume beef jerky while limiting sodium.
Nitrates/Nitrites
Sodium nitrate and sodium nitrite are commonly used in processed meats like beef jerky to extend shelf life and add flavor. However, evidence suggests high intake of these compounds may increase the risk of certain cancers like colorectal cancer.
While occasional beef jerky consumption likely poses little risk, frequent intake could potentially raise nitrate/nitrite exposure. Those concerned may want to check labels and select products without these additives.
Link to Chronic Diseases
As a processed red meat, beef jerky may also contribute to chronic conditions like heart disease, diabetes, and cancer.
The saturated fat and cholesterol in beef have been connected to elevated LDL cholesterol levels, a risk factor for cardiovascular disease. Some research also indicates processed red meats specifically heighten this risk further.
Frequent red meat consumption has also been associated with a higher risk of developing type 2 diabetes. While the mechanism is unclear, compounds like saturated fat, heme iron, and preservatives in processed meats may play a role.
Lastly, multiple studies have found a link between processed meat intake and certain cancers, especially colorectal cancer. Exactly why is unknown, but compounds formed during meat processing are suspected carcinogens.
While occasional beef jerky is likely fine, regular high intake could potentially increase chronic disease risk for some individuals.
May Contain Harmful Additives
Some commercially prepared beef jerkys contain additives like MSG, artificial colors, or preservatives like BHA.
MSG is sometimes added to beef jerky to enhance flavor. However, some people report adverse reactions to MSG like headaches or flushing. Those sensitive to MSG may want to avoid beef jerkys containing it.
Artificial food dyes provide color, but have faced controversy over potential effects on behavior in children and cancer risk.
Preservatives like BHA prolong shelf life by preventing oxidation. However, there are concerns BHA may influence mechanisms involved in cancer development.
Checking ingredient labels can help identify and avoid beef jerkys with concerning additives based on your individual health priorities and risks.
May Cause Digestive Issues
For some people, beef jerky may irritate the digestive tract and cause issues like heartburn, bloating, or diarrhea.
The high fat and salt content can trigger acid reflux in those prone to heartburn. The fat can also delay gastric emptying. For those with irritable bowel syndrome, beef jerky may worsen diarrhea.
Dehydration concentrates compounds that can irritate the digestive tract. People with digestive sensitivities may experience problems after eating beef jerky.
Risk of Pathogens
Improperly processed or handled beef jerky can pose a food safety hazard with bacteria like Salmonella or E. coli.
Commercial facilities follow regulated procedures to control contamination risk. However, making homemade beef jerky without proper temperature control can allow pathogenic bacteria to survive.
Cases of foodborne illness have occurred from contaminated beef jerky. Those preparing homemade jerky need to use caution to fully kill potential pathogens.
Not Suitable for Some Diets
The composition of beef jerky also makes it unsuitable for certain diets and dietary needs:
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Paleo diet – Most beef jerky contains sugar and various additives that would exclude it from a strict paleo diet. However, additive-free options do exist.
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Low-carb/keto diets – While low in carbs, the sugar content may need to be accounted for by those strictly tracking carbs. The high protein fits low-carb diets well.
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Vegetarian/vegan diets – Beef jerky obviously does not fit vegetarian or vegan restrictions, although vegetable-based “veggie jerky” alternatives do exist.
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Low-sodium diets – The extremely high sodium content makes beef jerky incompatible with a low-sodium diet plan.
For those following specific dietary patterns or needing to restrict sodium, sugar, or additives, beef jerky may not align with their diet’s guidelines.
Not an Ideal Protein Source
While beef jerky contains protein, it may not provide the highest quality source compared to less processed options.
The protein in beef jerky lacks the nutrients and amino acid balance found in sources like lean meats, eggs, or dairy. The dehydration process can also negatively impact the digestibility and bioavailability of the protein.
For those just seeking a convenient protein boost, beef jerky can serve that purpose. However, it lacks the additional nutritional benefits found in many other protein foods. It should not be considered a primary protein source.
The Bottom Line
However, moderate beef jerky consumption can be incorporated as part of an overall healthy diet for most people. Those with certain health conditions like hypertension may need to exercise more caution or avoid it. In general, beef jerky intake does not need to be fully avoided but rather limited and balanced with other less processed protein sources.
As with many foods, the key is moderation. Beef jerky can satisfy a craving for a protein-rich, flavorsome snack in reasonable amounts. Just be mindful of health risks with large, frequent consumptions for the long term. Make sure to keep an eye on sodium and nitrate/nitrite levels as well when selecting beef jerky products.
How to Find Healthy Beef Jerky
The best way to find healthier beef jerky options is to be a food label expert. First, look for no added nitrites or nitrates; those are the preservatives that prevent bacteria growth but have been linked to certain types of cancer. Next, look for grass-fed, organic beef; this will give you more vitamins and minerals without the extra antibiotics and fillers.
If youre up for a project, try making your own beef jerky so you know exactly what ingredients are being used. No time to make your own from scratch? Try these healthy brands of store-bought jerky.
Is Beef Jerky Good for You?
While beef jerky is chock-full of health benefits, it has its share of downsides as well. Because of the curing process, its high in sodium with 443 milligrams in one serving (about 18% of the recommended daily total).
The American Cancer Society recommends limiting your intake of red and processed meats like beef jerky. Thats because the World Health Organization has concluded that eating 50 grams of processed meat every day (about 2 to 3 large pieces of jerky) increases your risk for colon cancer by 18%. Eating that much red meat every day can also up your risk for pancreatic and prostate cancers.
The bottom line: Yes, beef jerky can be part of your healthy diet, but it isnt an everyday food.
How to Shop the Jerky Section and Stay on Your Diet
FAQ
Is beef jerky actually bad for you?
No. Jerky has nitrates and other preservatives. It’s is a processed meat, classified as a known carcinogen (Group 1) by the WHO (right along with cigarette smoke and alcohol). By anyone’s definition, processed meats should be considered an unhealthy snack, regardless of the macros / salt / fat / etc.
How many times a week can you eat beef jerky?
The American Cancer Society recommends limiting your intake of red and processed meats like beef jerky. That’s because the World Health Organization has concluded that eating 50 grams of processed meat every day (about 2 to 3 large pieces of jerky) increases your risk for colon cancer by 18%.
What is the bad ingredient in beef jerky?
Nitrates have long been used as preservatives in cured meat products and have been previously linked to some cancers and neurodegenerative diseases, so Yolken …Jul 18, 2018
Is beef jerky chew bad for you?
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People’s Choice Beef Jerkyhttps://peopleschoicebeefjerky.comJerky Chew | Description, Nutritional Info, RecipesApr 1, 2018 — Is beef jerky chew bad for you? No, beef jerky chew is an excellent snack that is full of lean protein. It’s a great alternative to highly-processed …
Is beef jerky bad for You?
A notable downside is that beef jerky can be high in sodium (salt). Most adults in the United States consume too much salt. For example, a standard 1-ounce serving size of beef jerky contains 505 milligrams (mg) of sodium, roughly 20% of the daily recommended sodium intake for most healthy adults.
Can eating too much beef jerky cause high blood pressure?
High Sodium Intake: You get about 506 milligrams of sodium for every ounce of beef jerky you consume, according to the USDA FoodData Central. That means that you could potentially have increased blood pressure from eating too much beef jerky due to all the sodium you’ll be consuming.
Is beef jerky healthy?
Beef jerky is snack-sized seasoned and dried meat. It provides protein, zinc, and other minerals and nutrients that are key for overall health. While it’s a filling on-the-go option, beef jerky is also typically high in sodium. It is a processed red meat, which can have some health drawbacks.
What happens if you eat too much jerky?
Too much sodium can lead to water retention, causing bloating and weight gain and potentially increasing the risk for other health conditions like high blood pressure, osteoporosis (progressive bone thinning), kidney stones, and an enlarged heart. 2. Increases Risk for Chronic Diseases Beef jerky is a form of processed red meat.
Is beef jerky a good source of zinc?
An ounce of beef jerky will give you 2.3 milligrams of zinc, according to USDA FoodData Central. According to the National Institutes of Health Office of Dietary Supplements, adult women need 8 milligrams of zinc per day and adult men need 11 milligrams of zinc per day. It looks like beef jerky nutrition is actually a good source of zinc.
Is beef jerky high in sodium?
Beef jerky is best consumed in moderation. It is a processed food high in sodium. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack. Beef jerky is prepared by dehydrating (drying out) lean cuts of meat.