by “Plant-based diets” have been a health buzzword for some time, and more people are giving up or cutting back on meat, especially red meat, whether because of the potential health risks or because of concerns about the impact of traditional livestock farming on the environment.
Still, a casual steak can feel like a celebration, and has some nutritional benefits—things like iron, zinc, selenium, and B vitamins.
When it comes to your health, a lot of the impact of red meat depends on how much you eat.
“The link between meat and chronic disease is worse,” says Sarah Anzlovar, RDN, a Boston-based intuitive eating dietitian for moms. “Ultimately, diets high in red meat are associated with an increased risk of many cancers, cardiovascular disease, type 2 diabetes, and more.” However, the research linking red meat to poor health outcomes is relatively weak.
And, said Anzlovar, that doesn’t mean that those results are the result of red meat alone. Research has found that people who eat a lot of red meat have other risk factors for chronic disease, such as smoking, not getting much physical activity, and skimping on fruit and vegetables.
“My advice is to eat as little processed meat as possible and eat fresh meat in small portions,” says Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois.
If you decide to enjoy the occasional steak, there are other ways to make sure it’s as healthy as possible, from the specific cut you choose to how you prepare and cook it. Consider this the ultimate guide for the health conscious.
Gut Health Benefits
“Beef, including steak, provides more than 10 essential nutrients and a significant amount of protein,” says Palumbo. It’s considered a “complete protein,” meaning it contains all nine essential amino acids (compounds your body uses to make protein) that your body can’t make on its own.
Be aware that “incomplete proteins” (like those found in nuts and vegetables) are still quite good for you. “The idea that complete protein is ‘better’ is an old myth – as long as you’re eating a variety of foods, even incomplete proteins, you can easily meet your protein needs,” says Anzlovar.
One of the reasons steak, like other red meats, tends to get a bad rap is its high amount of saturated fat. But not all steaks have the same amount or type of fat. There are cuts of beef that qualify as lean options.
For example, here’s the nutritional breakdown for a 3-ounce (ounce) serving of sirloin steak (which is considered a lean cut) with the visible fat trimmed:
- calories: 186
- Protein: 25 grams (g)
- Fat: 9g
- Carbohydrates: 0
- Vitamin B12: 1.6 micrograms (µg)
- Zinc: 4.4 milligrams (mg)
- Selenium: 26.8µg
- Niacin: 6.7mg
- Vitamin B6: 0.5mg
- Phosphorus: 185mg
- Riboflavin: 0.1mg
- Iron: 1.7mg
- Choline: 93.5mg
How to Buy the Healthiest Steak
If you tend to feel overwhelmed every time you go to the meat counter at your grocery store, you’re not alone. These tips can help you get the most nutritional bang for your buck when choosing a steak.
Know What Lean Cuts Are
“The leanest cuts are the healthiest,” says Anzlovar. A steak such as a ribeye can have more than double the fat content of a 3-ounce sirloin.
And red meat is usually high in saturated fat, which can raise your levels of “bad” LDL cholesterol, which increases your chance of developing heart disease.
The filet, which comes from the sirloin, is usually the thinnest cut, but the flank or skirt steak, the sirloin, and the top round steak are also considered lean.
Pay attention to the Grade
Meat is also entered into a grading system, where it is labeled “prime,” “choice” or “choice.” Ideally, you’ll want to choose a “choice” or “select” cut as “prime” cuts tend to have more fat.
Go Grass-Fed
Traditionally, cows are fed on grain, usually corn. It also contains healthy omega-3s including conjugated linoleic acid. (CLA).
If You Want To Splurge, Go For A Premium Variety
Regional styles of steak include Wagyu (from Japan) and Hanwoo (from Korea). Both types are considered “highly marbled”, meaning fat is spread throughout the cut. Although this may be a health concern, one review of research shows that these two types of beef contain more heart-healthy monounsaturated fatty acids compared to other types of meat.
That said, Wagyu and Hanwoo beef are expensive, and you’ll likely only see them on the menu in high-end restaurants or available at high-end butchers.
The Healthiest Way to Prepare and Cook Steak
Once you’ve got your steaks home, here’s what you need to know about the healthiest way to prepare and cook them.
Make a marinade
Marinades can be a great and low-calorie way to infuse a steak with flavor. Be careful with commercially prepared marinades, which may contain excess sugar or sodium. A simple herb-based marinade can help reduce the unhealthy compounds that form when meat is cooked at high temperatures, research shows.
The marinade essentially acts as a barrier between the meat and the flame, preventing the formation of unhealthy compounds. Also, the antioxidants found in some herbs like rosemary may help prevent the formation of cancer-causing compounds.
“Marinate meat in the refrigerator with a commercial or homemade marinade for 20 minutes or less—any longer and you risk tenderizing your meat,” says Palumbo.
Keep the Heat Low
While grilling steaks is a popular way to cook them, cooking at high temperatures can pose health issues (for lower heat cooking options, try a slow cooker or try the sous vide method). “Heterocyclic amines can be created by cooking meat, as well as poultry and fish, at high temperatures. [HCAs] which are known to cause cancer in animals,” says Palumbo.
According to the American Institute for Cancer Research, there is not enough information to say that grilling meat specifically increases the risks of cancer.
Still, it’s worth knowing that charcoal is a higher heat cooking method than gas grilling.
You can achieve a happy medium by combining high heat and low heat cooking methods.
“One method is to do a reverse sear, where you cook it in the oven first, then sear it on the grill or in a frying pan,” says Palumbo.
Find the Right Temperature
Steak should be cooked to an internal temperature of 145 degrees F and allowed to rest for at least three minutes to eliminate pathogens that may cause disease.
“Cooking to a proper internal temperature is important for food safety,” says Anzlovar. “While most meats can be served rare, medium rare or well done, it is important to know that undercooked steak may carry some risk of foodborne illness .” This risk is most important for pregnant women. How thoroughly you want your meat cooked is a personal choice, Palumbo says, but if you’re concerned about HCAs, it might help to avoid a well-done steak. “Grilling steak at high heat may increase the amount of potentially carcinogenic compounds. The best thing to do is to make sure not to accumulate it,” says Anzlovar.
Watch your parts
“The recommended portion is 3 ounces cooked, or about the size of a deck of cards,” says Palumbo. “If you intend to splurge with a larger portion, reduce your red meat consumption later in the week.”
Anzlovar also recommends mixing your proteins. “One type of protein you eat might be steak and other red meat, but variety is key and I don’t recommend making it the primary protein in your diet,” she says.
How to Serve Steak as Part of a Healthy Meal
“In general, less is involved when it comes to toppings,” says Anzlovar. That means letting the flavor of your meat “salve” without using bottled steak sauce that may contain sodium, sugar and other questionable additives. For example, 1 tablespoon of steak sauce can contain 2 g of sugar and almost 300 mg of sodium (12 percent of your daily value).
“There’s no shame in keeping it simple with a little salt and some freshly ground black pepper,” says Palumbo.
Or, you could whip up some chimichurri, which provides healthy fats from the olive oil and antioxidants from herbs, says Anzlovar. Beware of toppings such as garlic butter, which add saturated fat to meat that is already full of it.
While steak is traditionally paired with potatoes, a side of produce or whole grains is a better choice. “I always recommend serving steak alongside vegetables and a nutrient-rich side like farro or quinoa salad,” says Anzlovar. “This adds to foods known to reduce the risk of cancer, type 2 diabetes, and cardiovascular disease, which may counteract some of the potential risk of the gut.”
The spring
“Steak can be a delicious way to help you meet your protein needs,” says Anzlovar.
And while the science of whether and how much red meat contributes to cardiovascular disease, diabetes, and other chronic illnesses is still not fully settled, most experts agree that steak, in moderation, can be a protein healthy – and even healthier if you follow these guidelines to prepare and enjoy it,
