GOOD NEWS

Beef’s benefits for total health

By Utah Beef Council Director of Marketing Jacob Schmidt, RDN

Andy Rooney said, “The two biggest sellers in any bookstore are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it.” If you have a resolution for the new year to lose weight/get fit, then you are in good company. According to a recent consumer survey, the top three New Year’s resolutions for 2023 were to exercise more, eat healthier, and to lose weight.

Let’s be honest, dieting is the one thing that everyone loves to hate. We all want to look and feel our best, but in practice it can be difficult to eat healthy and limit our consumption of foods that should be eaten now and then. However, by following a diet plan, we can improve our health and reach weight loss goals. The great news is that lean beef can play a role in developing a healthy eating plan.

“I’m not interested in any diet plan unless it lets me use rollover calories.” – Lauren Ashley Bishop

There is no shortage of diets or diet plans that have been touted over the years. The reality is that many diet plans can help us become healthier, and even lose weight. The Forbes Health editorial team consulted a panel of nutrition experts to rate 19 popular diets. Both the Mediterranean Diet (rated #1) and the DASH Diet (Dietary Approaches to Stop Hypertension) were in the top three. Lean beef can easily be incorporated into both these diet plans.

The Mediterranean diet is one of the most popular eating patterns. It is often described as being rich in fruits, vegetables, whole grains, nuts/seeds, and olive oil, and lower in sweets, sodium, and red meat. Interestingly, many Mediterranean countries eat about the same amount of red meat, or more, as the United States. However, those countries pair red meat with more fresh vegetables and fruits, whole grains, and healthy oils.

The Mediterranean-style eating pattern encompasses a wide variety of foods and flavors from the countries that surround the Mediterranean Sea. While the cuisines of each country differ slightly, they all have a few things in common. To build a healthy Mediterranean plate start by filling half your plate with fresh vegetables and fruits. Fill in the other half of your plate with lean protein and whole grains. Finish off by adding dairy and healthy fats.

Recent research from Wayne Campbell,

PhD at Purdue University asked if the overall health benefits and long-term heart health benefits known to be part of Mediterranean-style eating pattern could be achieved while including lean red meat. This published study shows that, yes, a Mediterranean-style eating pattern that includes fresh, lean red meat can support heart health. The study demonstrates that following a Mediterranean-style eating pattern that includes up to 18 ounces of cooked, fresh lean beef and pork per week – along with poultry and fish – is just as effective at improving certain heart disease risk factors (such as blood pressure and total and LDL cholesterol) as a Mediterranean-style eating pattern that limits red meat.

Additionally, another study demonstrated that up to 5.5 ounces of lean beef per day in a Mediterranean-style dietary pattern improved blood cholesterol levels.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends eating vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. It limits foods that

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...CONTINUED FROM PAGE 10 are high in satruated fat, such as fatty meats, full-fat dairy and tropical oils like coconut, palm kernel and palm oils. It also limits sugar-sweentened beverages and sweets.

A study published in the American Journal of Clinical Nutrition demonstrated that a diet including lean beef every day is as effective in lowering total and LDL “bad” cholesterol as the gold standard heart-healthy diet (DASH).

The Beef in an Optimal Lean Diet (BOLD) clinical study (Effects on Lipids, Lipoproteins and Apolipoproteins), conducted by Pennsylvania State University researchers, evaluated adults with moderately elevated cholesterol levels, measuring the impact of diets including varying amounts of lean beef on total and LDL cholesterol levels. Study participants experienced a 10 percent decrease in LDL cholesterol compared to baseline in two different beef diets. The BOLD diet contained 4.0 ounces. of lean beef and the BOLD-PLUS diet contained 5.4 oz. (weights before cooking) of lean beef daily with both diets providing less than 7 percent of calories from saturated fat. After five weeks, there were significant reductions in total and LDL cholesterol.

Because beef is a naturally nutrient-rich source high-quality protein, iron, zinc, and many B-vitamins, its inclusion in the diet can help individuals meet their nutrient needs. Additionally, it provides additional variety and flexibility to their diet, which can improve long-term adherence to diet plans. Not many people can consume a restricted diet consisting of only a few foods eaten repeatedly. Recommendations are to choose lean beef and use cooking methods like broiling, roasting or poaching. Most importantly, beef should be paired with fiber rich vegetables, fruits, and whole grains.

The funding of this research has been provided in part by The Beef Checkoff. The results of which helps provide information to consumers on how to include beef in a healthy diet. This is also disseminated to health professionals, which can then be shared with their patients and clients. Beef has a positive nutrition story to tell, and we will continue to share it. 2023 will feature a heart health campaign that will include social media posts, recipes, videos, and health messages to highlight beef’s role in a heart-healthy diet. You can find all these resources at beefitswhatsfordinner.com.

The wonderful news is that dieting doesn’t have to be a bland and tasteless experience. In fact, with the right cut of beef and a side of fruits and vegetables, it can be downright delightful! With a little bit of planning, you can say hello to a healthier and happier you. Just remember, if all else fails, there’s always next January 1 to start again. Most importantly, don’t forget to treat yourself to a juicy Ribeye Steak on occasion.