The Top 5 Healthiest Steak Cuts and How to Prepare Them, According to a Registered Dietitian
A well-rounded diet is frequently a healthy one. And occasionally, indulging in steak may be a necessary part of a healthy diet. Although steak is considered to be strong in iron and protein, it is also heavy in fat, which makes it more of an occasional dinner than a nutritious, well-balanced meal (beans, however, make the cut for that).
If you select red meat cuts that make each bite of steak noteworthy, the steak may be decadent without being overly harmful.
Many choose leaner ground beef (90 percent lean or more), and the same is true for steak. A cut is deemed healthier if it has less fat (think marbled ribeye). Saturated fat, or solid fat at room temperature, is what beef fat is. Consuming saturated fat increases the risk of heart disease and raises LDL cholesterol levels.
The American Heart Association recommends that a healthy quantity of cooked meat is 3 ounces, or around the size of an adult palm, although a typical American plate of steak is 8 ounces or more. Even if you choose the healthiest cut for your steak meal, you can still make the most of it by packing your plate full of whole grains, legumes, and nutritious greens. Everything in moderation! This is the healthiest steak to eat.
The Healthiest Steak Cut
For your general nutrition, choosing the healthiest cut of steak to eat at home or at a restaurant might be crucial. Generally speaking, cuts with less fat are seen as healthier.
According to certified dietitian Jacqueline Gomes, “Round steaks, such as eye round, top round, and bottom round, as well as top sirloin and chuck shoulder, are the leanest and healthiest beef cuts.” These cuts are rich in minerals, offer vital nutrients, and are a great way to get protein. Furthermore, compared to cuts like ribeye or brisket, for instance, these cuts are inherently lower in saturated and total fat.
Anything that is referred to be a “lean cut” is healthier. Lean cuts are defined as having 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per 100 grams by the National Cattlemen’s Beef Association, which is essentially America’s public relations organization promoting red meat.
How to Prepare Steak That Brings Back Memories of Your Favorite Steakhouse
How to Prepare a Nutritious Steak
It should be simple to choose the healthier option, but those gorgeously marbled chunks of beef may seem more appetizing than a slimmer cut and cook up wonderfully. Lean beef may still be prepared in a variety of tasty and simple ways. According to Gomes, “I prefer cooking tougher cuts of lean beef, like bottom round or chuck shoulder, low and slow, using methods like braising, sous vide, or a slow cooker.
This keeps the meat wet and aids in the breakdown of tough fibers. Marinating your steak in advance is a terrific technique to improve its taste and softness if you intend to grill or sear it.
Try Gomes’ expensive but delectable favorite, tenderloin, for a decadent lean cut. According to her, “It’s the most tender cut of lean steak with a delicate flavor, ideal for easy preparation.”
For a nutritious, filling supper, season it with salt and pepper, sear it in a cast-iron skillet, and serve it with a large salad or seasonal vegetables.” Beef tenderloin can be carved into individual filets or served as a roast for a large gathering.