For decades, we have been taught that red meat is not healthy to eat. Cardiologists have said it is high in cholesterol, we have read it rots in your stomach, and naturalists have sworn it is full of hormones and antibiotics. Therefore, those wanting to improve their health have stayed clear of eating any form of red meat. Have we gotten it all wrong? Today, 5/7/2018, Oz looks into the red meat debacle to give us the answers we need on this much-debated topic.
Food journalist Mark Schatzker sits down with viewers in a “Meat & Greet” to find out why they gave up red meat and re-introduce them to what they’ve been missing. He fed grass-fed beef to non-meat eaters and bites of chicken that they substituted the meat for in their diets. All agreed, they missed and longed for the taste of a good steak. So what is the answer?
Red meat eaten in moderation can build your blood and is a great source of good protein if:
- the cut is lean.
- grass fed which is full of nutritional benefits including Omega 3’s and Vitamin A.
- hormone/antibiotic free.
- no processed meats (weiners, smoked sausages) and only whole cuts. Cancer research says most colon cancer is associated with processed red meats which contain nitrates.
- incorporate small amounts of lean beef into vegetables.
- OZ recommends substituting red meat for bison and lamb which are much healthier.
Dr. Oz teams up with “The Foodie Physician” Dr. Sonali Ruder and go-to tester Rhenotha to present the top three steaks from your favorite chain restaurants:
The Oz Test-Ranked
To meet the Oz-approved criteria, all steaks have to be budget-friendly and under $25. When it comes to the nutrition breakdown, each of the steaks has to be under 400 calories and contain seven or fewer grams of saturated fat. Finally, the steaks all have to be juicy, buttery, tender and have a good char flavor. Here are the rankings:
- Outback Steakhouse Center-Cut Sirloin. The number one steak comes from Outback Steakhouse, whose lean and tender center-cut sirloin is available in a six-ounce option. The six-ounce steak provides 210 calories and three grams of saturated fat. The verdict from Rhenotha? It’s the “smokiest” and “melts in your mouth.
- Applebee’s 6 Oz. Top Sirloin. Applebee’s six-ounce top sirloin is made with USDA Select top sirloin that is lightly seasoned and grilled. It contains 200 total calories and three grams of saturated fat. Rhenotha says this steak is “succulent” and has “great flavor.”
- Red Lobster 7 Oz. Sirloin. Despite its focus on seafood, Red Lobster offers a lean seven-ounce steak that is seasoned with peppercorns. With 500 calories and 11 grams of saturated fat, this steak leaves room for two smaller servings or leftovers. Rhenotha likes this steak for its “smoky and tasty” flavor.
- Honorable Mention: LongHorn Steakhouse Renegade 6 Oz. Sirloin. One of LongHorn’s legendary steaks, the Renegade Sirloin* six-ounce steak has 320 calories and five grams of saturated fat per serving and only costs $11.99. Made with USDA Choice center-cut top sirloin, it’s a less fatty alternative to USDA Prime steaks.
If you find yourself going cross-eyed every time you’re reading the menu at a steak restaurant, you’re not alone. It can be very confusing trying to make the right selection when there are so many options out there. The problems multiply if you are health conscious and looking to make a choice low in calories, fat, and cholesterol. Luckily, you can check out this handy guide created with the help of Megan Casper, M.S., RDN, owner of Megan Casper Nutrition, and writer for Nourished Bite.
A guide to the leanest cuts of steaks
- Eye of round, fat trimmed: Calories 143, total fat 41.g, cholesterol 45.9 mg.
- Sirloin tip: Calories 162, total fat 81.6, cholesterol 69.6 mg.
- Top round steak: Calories 178, total fat 5.4, cholesterol 76.5 mg.
- Top sirloin fat trimmed: Calories 180, total fat 8.2, cholesterol 62 mg.
- Tenderloin: Calories 185, total fat 9.5, cholesterol 71.4.
- Bottom round fat trimmed: Calories 190, total fat 7.5, cholesterol 84.1.
Photo courtesy of Bing.com