Few foods are more delicious to humans than a juicy steak. Grilled to order and garnished with herbs like basil and chives, sauces like au jus, peppercorn and A1, or vegetables like roasted onions and mushrooms, it’s hard to beat a simple steak – especially when it’s not. served with a hearty meal such as a side salad, roasted vegetables or mashed potatoes.
The food is so unique that entire restaurant chains have been built around it. These include Outback Steakhouse, Ruth’s Chris, Peter Luger, Fleming’s, Sizzler, LongHorn and Morton’s.
But just because a food is popular doesn’t mean it’s always good for you – and there are just as many reasons to avoid eating too much steak and red meat as there are reasons to want to get lean. well.
What is steak?
A steak is a cut of meat from the meaty part of the beef – usually across the muscle fiber and sometimes with the bone still attached. In addition to beef steak, some people also cook beef steak, beef steak, and beef steak. meat meat meat meat meat meat, such as goat, pork and lamb.
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Popular beef cuts include the T-bone, New York strip, and filet mignon – all from the loin of the animal. Ribeye is a more flavorful cut of beef ribs. The upper rib comes from the back of the cow, between its ribs and the rump. Inexpensive cuts include flat iron and Denver, which comes from the shoulder of a cow, also known as chuck. Chuck’s meat is tougher than the pricier ones.
Regardless of which part of the animal it comes from, steak is usually prepared to order, it is determined by the internal temperature of the meat. Although the temperature can vary slightly, rare steaks usually have an internal temperature of 125 degrees, medium rare is cooked to 135 degrees, medium is cooked to 145 degrees, medium are cooked to 150 degrees, and well-done steaks are cooked to 160 degrees. .
The most unusual thing is the other part of the temperature and it means that the steak is cooked to only 115 degrees – which is not as dangerous as eating raw beef, but it is still far from being considered safe to eat. In fact, the US Food Safety and Inspection Service recommends that the entire steak be cooked to at least 145 degrees and that the meat rest for at least three minutes before eating to avoid foodborne illness.
Is the steak healthy?
Beef steak contains many important nutrients including “all the essential amino acids and essential fats that humans need,” says Benjamin Bikman, a cell biologist and physiologist at the College of Life Sciences of Brigham Young University. It also contains many vitamins and minerals. For example, it contains calcium, selenium, niacin, vitamin B6, folate and phosphorus, as well as 646 milligrams of potassium and 51 grams of protein, according to the United States Department of Agriculture.
Protein is an important nutrient for muscle growth and maintenance, metabolic control, and a healthy immune system. “Protein from steak is especially good,” says Bikman, “because it’s absorbed differently than plant-based.” “To get the same amount of 50 grams of protein that you get from a steak,” he says, “you’d need to eat more than twice as much soybeans by weight in total.”
Steak is also a good source of vitamin B12, “which is important for energy levels, brain health, and red blood cell production,” says Alex Larson, nutritionist, nutritionist of endurance athletes and founder of Alex Larson Nutrition.
And while steak is also a good source of iron, Bikman explains, it’s especially important because animal sources of iron contain what’s known as heme iron, which is more and more easily absorbed by humans than iron. found in plant foods. Indeed, research shows that only a small part of non-heme iron is absorbed by the body and more than 95% of the iron that works in the human body is heme-iron.
Maya Feller, a registered nutritionist in Brooklyn, founder of Maya Feller Nutrition, and co-founder. Tablet‘s Well, Now podcast, also praises the magnesium and zinc content of the steak and says many other nutrients are “important for growth and development and maintenance of healthy body.”
Can you eat steak every day?
At the same time, red meat, including beef, is classified by the International Agency for Research on Cancer as a Category 2A carcinogen, meaning it “probably” causes cancer in humans – although The rate at which this may occur is not yet known. For this reason, the American Center for Cancer Research recommends limiting red meat consumption to 12-18 ounces (cooked) per week.
Besides the increased cancer risk, “the main concern with red meat is the presence of saturated fat,” says Bikman. Saturated fats are problematic because they can raise LDL (bad) cholesterol levels which, studies show, can contribute to heart disease and other heart problems. This risk can be reduced by eating lean beef, however, “since they have a lower percentage of saturated fat,” says Feller.
Thinking like that doesn’t mean you have to avoid eating steak altogether. “Like anything else, moderation is key when eating steak,” says Larson. “Enjoying the occasional cut can be part of a balanced diet — but the goal balanced with other animal-based proteins and plant-based foods as well as a healthy cardiovascular system.”
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