Every five years the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) work together to update and release the Dietary Guidelines for Americans which should reflect the current body of nutritional science in order to provide advice on what to eat and drink to meet nutritional needs, promote health, and prevent disease. As the debate heats up at the federal level about how much beef will be included in the newest version, it seems appropriate to address the question in my title.
Is beef the perfect dietary protein? What are facts? First, beef is nutrient dense. Nutrient density refers to foods that are rich in nutrients but relatively low in calories. Beef is also highly digestible and humans are equipped with a digestive system well-designed to digest beef and use its nutrients. Beef gives your body the nutrients it needs with great taste and eating satisfaction.
The essential nutrients provided by beef include:
- Iron, which helps your body use oxygen.
- Choline, which supports nervous system development.
- Protein, which helps preserve and build muscle.
- Vitamins B6 and B12 help maintain brain function and give you energy.
- Phosphorus, which helps build strong bones and teeth.
- Zinc, which helps maintain a healthy immune system.
- Niacin, which supports energy production and metabolism.
- Riboflavin, which helps convert food into fuel.
- Selenium, which helps protect cells from damage
A three ounce serving of cooked beef provides only 175 calories but provides: 100% of your daily vitamin B12, as well as approximately half your daily needs of Zinc, Protein and Selenium. It would take eight 8 ounces of cooked chicken breast to get the same amount of iron as three ounces of beef, and 20 ounces of chicken to get the same amount of zinc as a three ounce serving of beef. In comparison, many sources of plant protein do not contain all the amino acids your body needs. Beef supplies more protein and nutrients in significantly fewer calories than plant proteins.
Research shows that a heart healthy diet and lifestyle that includes beef on a daily basis can improve cholesterol levels. Roughly half the fatty acids found in beef are monounsaturated fatty acids, the same kind found in olive oil.
Bottomline: Beef is a nutritional powerhouse! As beef producers, we can take pride in the fact that beef cattle can convert plant fiber into beef.
