STEWARDS OF THE LAND.....

STEWARDS OF THE LAND.....
.....A view from "down the lane" ....

Thursday, December 2, 2010

The Skinny on Fat.....Some Facts

Here are some interesting Facts about Fats, in particular the fat in beef:

It's a misconception that beef's fatty acids are all saturated fats. In truth, beef is like other foods that contain fat. It has a fatty acid "package" that contains various amounts of saturated fat, monounsaturated fat and polyunsaturated fat. AND one-half of the fatty acids in lean beef are actually monounsaturated fats! That means, beef contains much of the SAME heart-healthy type of fat found in olive oil.

In light of that, it's important to realize that there are 29 lean cuts of beef that the government defines as lean, meaning that a single 3-ounce serving has less than 10 g. of total fat, it has 4.5 g. or less of saturated fat, and that it has less than 95 mg. cholesterol.

That also means that there are 29 cuts of lean beef that possess a total fat content that falls between a skinless chicken breast and a sinless chicken thigh when comparing cooked 3-ounce servings, including Sirloin, Trip-tip, Tenderloin, Flank, and T-Bone steaks/roasts:

Whereas, a skinless chicken breast = 0.9 g. of saturated fat and 3.0 g. of total fat
and
a sinless chicken thigh = 2.6 g. of saturated fat and 9.2 g. of total fat

The leanest of the cuts of beef fall between these numbers AND include some of consumers' favorite cuts of beef:

For example ~
Eye Round Roast and Steak = 1.4 g. of saturated fat and 4.0 g. of total fat
Sirloin Tip Side Steak = 1.6 g. of saturated fat and 4.1 g. of total fat
Top Round Roast and Steak = 1.6 g. of saturated fat and 4.6 g. of total fat
Bottom Round Roast and Steak = 1.7 g. of saturated fat and 4.9 g. of total fat
Top Sirloin Steak = 1.9 g. of saturated fat and 4.9 g. of total fat
Brisket, Flat Half = 1.9 g. of saturated fat and 5.1 g. of total fat
95% Lean Ground Beef = 2.4 g. of saturated fat and 5.1 g. of total fat
Round Tip Roast and Steak = 1.9 g. of saturated fat and 5.3 g. of total fat
Round Steak = 1.9 g. of saturated fat and 5.3 g. of total fat
Shank Cross Cuts = 1.9 g. of saturated fat and 5.4 g. of total fat
Chuck Shoulder Pot Roast = 1.8 g. of saturated fat and 5.7 g. of total fat
Sirloin Tip Center Roast and Steak = 2.1 g. of saturated fat and 5.8 g. of total fat
Chuck Shoulder Steak = 1.9 g. of saturated fat and 6.0 g. of total fat
Bottom Round Steak = 2.2 g. of saturated fat and 6.0 g. of total fat
Top Loin (Strip) Steak = 2.3 g. of saturated fat and 6.0 g. of total fat
Shoulder Petite Tender and Medallions = 2.4 g. of saturated fat and 6.1 g. of total fat
Flank Steak = 2.6 g. of saturated fat and 6.3 g. of total fat
Shoulder Center Steak = 2.4 g. of saturated fat and 6.5 g. of total fat
Tri-tip Roast and Steak = 2.6 g. of saturated fat and 7.1 g. of total fat
Tenderloin Roast and Steak = 2.7 g. of saturated fat and 7.1 g. of total fat
T-Bone Steak = 3.0 g. of saturated fat and 8.2 g. of total fat

(Source: USDA, Agricultural Research Service, USDA Nutrient Database for Standard Reference, Release 18)

What do these numbers mean to consumers?
1. Beef is not only healthy, it is heart-healthy.
2. Consumers can find any number of cuts of beef that maintain low "fat" percentages.
3. Because beef is "nutrient-dense" it means that ounce for ounce, it contains a superior amount of protein, zinc, B12, selenium, phosphorus, niacin, B6, iron (heme-iron, which is better than plant iron), and riboflavin.
4. Consumers can ENJOY beef.

It doesn't get better than that!