How often should you eat steak?

In this brief guide, we will answer the query, “How often should you eat steak?”. We will also talk about the benefits of eating steaks and the nutritional facts about eating steak.

How often should you eat steak?

The USFDA recommends eating 6 ounces or less i.e.1-2 servings of steak every week. Steak is a red meat that is portioned from beef which is high in protein and other beneficial nutrients and minerals including antioxidants and vitamins.

Eating steak in moderation can be beneficial to gain all the vital nutrients and minerals to support a healthy body but consuming steak in excess can cause various health disorders such as heart disorders, cancer, and increased blood pressure.

What are the nutritional facts about eating steak? 

Steak is lean meat cuts of beef that are low in fat, carbs, and sugar and high in proteins, vitamins, and minerals along with antioxidants. Steak is a rich source of high-quality protein which has all six amino acids that a human body needs that can only supplement by consuming food.

The nutrition facts for a 100 grams serving of steak is discussed below.

  • Calories: 217
  • Water: 61%
  • Protein: 26.1 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Fat: 11.8 grams

Proteins are the building block of the body as they help in muscle and tissue growth and maintenance. Steak can be fatty or can be trimmed off the unwanted fat while preparing to cook. Steak contains both saturated and unsaturated fat in equal amounts with the most common being conjugated linoleic acid (CLA) which has various health benefits such as aiding in weight loss. 

Steak contains many vital minerals and nutrients that are beneficial for good health including Vitamin B12 which is only derived from animal meat that is necessary for the blood formation and proper functioning of the brain and the nervous system.

Minerals like zinc and iron are abundant in steak which is important for their role in body maintenance and growth. Niacin and selenium are also present in steak which are essential nutrients that help in the smooth functioning of the bodily systems.

What are the benefits of eating steak? 

There are various health benefits of including steak in the diet and consumed in moderation.

Prevents muscle wasting 

Proteins that contain all amino acids are present in steak and are referred to as complete proteins. People with not enough protein consumption suffer from sarcopenia which is a severe condition of muscle wasting. Muscle wasting can be reversed or prevented by the consumption of steak or red meat by adding steak to the diet.

Increased strength 

Steak contains an amino acid called beta-alanine which is responsible for producing carnosine, an important compound for muscle function. The consumption of steak to supplement carnosine has resulted in increased strength, reduced fatigue, and improved exercise performance.

Prevents anemia 

Iron deficiency can cause a person to suffer from a condition called anemia. Anemia is an ailment where the numbers of red blood cells decrease and the ability of the blood to carry oxygen reduces causing symptoms such as tiredness and weakness.

Steak is a rich source of iron, especially the heme-iron which is only found in animal-derived foods and can help prevent anemia if added to the diet.

What are the negative effects of eating steak? 

Any food consumed in excess can cause a negative impact on one’s health and eating steak is no exception.

May cause Cancer

The heme-iron abundant in red meat is the main culprit that causes cancer. Other compounds such as heterocyclic amines, a family of carcinogenic substances that can cause cancer are formed during the cooking of the steak at a high temperature.

Cancers of the colon, breast, and prostate are a few examples that are caused by excess eating of steak.

Tapeworm 

Tapeworm in the steak is rare and causes the infection known as taeniasis if eaten raw or undercooked. It is commonly found in countries like Latin America, Africa, Eastern Europe, and Asia.

Iron overload 

Iron is abundant in steak. Some people can suffer from a condition called iron overload where the excess accumulation of iron in the body due to eating steak or red meat can lead to life-threatening diseases like cancer, heart disorders, and liver issues.

Hemochromatosis is a genetic disorder where the body absorbs an excessive amount of iron from consumed food. People with hemochromatosis should eat steaks in moderation.

Conclusion

In this brief guide, we answered the query, “How often should you eat steak?”. We also talked about the benefits of eating steaks and the nutritional facts about eating steak.

I hope you find this blog useful. If you have any questions, please let us know.

References

https://www.healthline.com/nutrition/foods/beef#other-downsides

https://www.healthline.com/nutrition/foods/beef#nutrition

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