Red Meat, White Lies

by Mark R. Vogel

The whole fat issue and its relation to health is a complex web whose spider is fat-phobia. There are many types of fats, (polyunsaturated, saturated, unsaturated, trans fatty acids, etc.), which in turn have a variety of effects on the body.

The average person doesn't take the time to learn all the details. It's easier to just lump "fat" into one generic concept and then avoid it like the plague, hence, fat-phobia.

Polyunsaturated fat, unsaturated fat, and Omega-3 fatty acids have been purported to reduce cholesterol, and possibly prevent cancer and lower blood pressure. Saturated fat is the fat that can raise cholesterol levels.

Thus, it is not the fat content per se of any particular meat that is important, but the amount of saturated fat.

According to a study from the Archives of Internal Medicine, (Vol. 159, June 28, 1999, p. 1331-1338), subjects consuming lean red meat and subjects consuming only white meat, had no differences in their cholesterol levels.

This was because the discrepancy in their saturated fat intake was too small to make a difference on their serum cholesterol levels.

Three ounces of round steak has about 3 grams of saturated fat while three ounces of skinless chicken breast has one). This is not an isolated study.

Moreover, while some cuts of meat are higher in saturated fat, all red meat is high in protein, iron, B vitamins, zinc, choline, and selenium, a mineral implicated in preventing cancer and improving cardiovascular health.

Ounce for ounce beef has twice the thiamine and riboflavin, three times the iron, five times the zinc, and seven times the B12 of chicken. Beef also contains conjugated linoleic acid, (CLA), which has inhibited cancer growth in laboratory animals.