“Plant-based diets” have been a health buzzword for some time, and more and more people are giving up or limiting meat, especially red meat, because of the potential health risks or because of concerns about the impact of conventional livestock farming on the environment.
Still, the occasional steak can feel like a treat, and it has some nutritional benefits too: things like iron, zinc, selenium and B vitamins.
When it comes to your health, the impact of red meat largely depends on how much you eat.
“The link between meat and chronic disease is nuanced,” says Sarah Anzlovar, RDN, a Boston-based dietitian at Intuitive Nutrition for Moms. “Ultimately, diets high in red meat are associated with an increased risk of many cancers, cardiovascular disease, type 2 diabetes and more.” However, the research linking red meat to poor health outcomes is quite weak.
And, Anzlovar adds, that doesn’t mean red meat alone leads to these results. Research has shown that people who eat a lot of red meat often have other risk factors for chronic diseases, such as smoking, not doing much physical activity and cutting back on fruits and vegetables.
“My advice is to consume as little processed meat as possible and eat fresh meat in small portions,” says Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois.
If you decide to enjoy a steak occasionally, there are other ways to ensure it’s as healthy as possible, from the specific cut you choose to the way you prepare and cook it. Consider this the ultimate guide for health-conscious steak lovers.
Health benefits of steak
“Beef, including steak, provides more than ten essential nutrients and a significant amount of protein,” says Palumbo. It’s considered a “complete protein,” meaning it contains all nine essential amino acids (these are compounds your body uses to make proteins) that your body can’t make on its own.
Just know that “incomplete proteins” (like those found in nuts and vegetables) are still plenty good for you. “The whole idea that a complete protein is ‘better’ is an old myth: As long as you eat a variety of foods, even incomplete proteins, you can easily meet your protein needs,” says Anzlovar.
One of the reasons steak, like other red meats, often gets a bad rap is the high amount of saturated fat it contains. But not all steak has the same amount or type of fat. There are cuts of beef that qualify as lean choices.
For example, here is the nutritional breakdown for a 3-ounce serving of sirloin steak (which is considered lean meat) with the visible fat trimmed:
- Calories: 186
- Protein: 25 grams (g)
- Fat: 9g
- Carbohydrates: 0
- Vitamin B12: 1.6 micrograms (µg)
- Zinc: 4.4 milligrams (mg)
- Selenium: 26.8 µg
- Niacin: 6.7 mg
- Vitamin B6: 0.5 mg
- Phosphorus: 185 mg
- Riboflavin: 0.1 mg
- Iron: 1.7 mg
- Choline: 93.5 mg
How to buy the healthiest steak
If you tend to feel overwhelmed every time you go to the meat aisle at your grocery store, you’re not alone. These tips can help you get the most nutritious bang for your buck when choosing steak.
Know which cuts are lean
“The leanest parts are the healthiest,” says Anzlovar. A steak such as ribeye can have more than double the fat content of a 3 oz sirloin steak.
And saturated fat is typically found in red meat, which can raise your “bad” LDL cholesterol levels, increasing your chance of developing heart disease.
Filet, which comes from the tenderloin, is typically the leanest cut, but flank or skirt steak, sirloin steak and round steak are also considered lean.
Note the number
Meat is also placed into a rating system, where it is labeled ‘prime’, ‘choice’ or ‘select’. Ideally, you’ll opt for a ‘choice’ or ‘select’ cut, as ‘prime’ cuts tend to have more fat.
Go for grass-fed
Conventionally, cows are fed grains, usually corn. Research into the meat of pastured cattle that graze on grass has shown that grass-fed beef (also called grass-fed beef) contains less total fat than grain-fed beef and also contains healthy omega-3 fats, including conjugated lineolic acid. (CLA).
If you want to splurge, opt for a premium variant
Regional steak styles include Wagyu (from Japan) and Hanwoo (from Korea). Both varieties are considered “heavily marbled,” meaning that fat is spread throughout the cut. While this may seem problematic from a health perspective, a review of research shows that these two types of beef actually contain more heart-healthy monounsaturated fatty acids compared to other meats.
That said, Wagyu and Hanwoo beef are expensive, and you’ll likely only see them on the menu of high-end restaurants or available at upscale butchers.
The healthiest way to prepare and cook steak
Once you get your steaks home, here’s what you need to know about the healthiest way to prepare and cook them.
Make a marinade
Marinades can be a great, low-calorie way to flavor steak. Be careful with commercially prepared marinades, which may contain too much sugar or sodium. Research shows that a simple herb-based marinade can help reduce the unhealthy compounds created when cooking meat at high temperatures.
The marinade essentially acts as a barrier between the meat and the flame, preventing the formation of unhealthy substances. Also, the antioxidants found in some herbs such as rosemary can help prevent the formation of carcinogens.
“Marinate meat in the refrigerator with commercial or homemade marinade for 20 minutes or less—any longer and you risk your meat becoming mushy,” says Palumbo.
Keep the heat low
While throwing steaks on the grill is a common way to cook them, high-temperature cooking can be problematic from a health perspective (for lower-temperature cooking options, try a slow cooker or try the sous vide method). “When cooking meat, but also poultry and fish, at high temperatures, heterocyclic amines can be formed [HCAs] known to cause cancer in animals,” says Palumbo.
According to the American Institute for Cancer Research, there just isn’t enough information to say that grilling meat specifically increases the risk of cancer.
Still, it’s worth knowing that charcoal is a higher temperature cooking method than gas grilling.
You can achieve a happy medium by combining high and low heat cooking methods.
“One method is to reverse sear the meat, where you first cook it in the oven and then sear it on the grill or in a skillet,” says Palumbo.
Ensure the correct temperature
Steak should be cooked to an internal temperature of 145 degrees F and allowed to rest for at least three minutes to eliminate any potential disease-causing pathogens.
“Cooking at the correct internal temperature is important for food safety,” says Anzlovar. “Although most meats can be safely served ‘rare’, ‘medium rare’ or ‘well done’, it is important to know that steak that is not fully cooked carries some risk of foodborne illness. This risk is most important for pregnant women. How done you want your meat is a matter of personal preference, Palumbo says, but if you’re concerned about HCAs, it may help to avoid an overdone steak. “Grilling steak at a high temperature can increase the risk of carcinogens. The best thing you can do is make sure it doesn’t char,” says Anzlovar.
Watch your portions
“The recommended serving size is 3 oz cooked, or about the size of a deck of cards,” says Palumbo. “If you plan to splurge on a larger portion, reduce your red meat consumption later in the week.”
Anzlovar also suggests mixing your egg whites. “Steak and other red meats may be one type of protein you eat, but variety is key and I don’t recommend that these be the main proteins in your diet,” she says.
Serve steak as part of a healthy meal
“Generally speaking, less is more when it comes to toppings,” says Anzlovar. That means letting the flavor of your meat “shine” without using a bottled steak sauce that can contain sodium, sugar and other questionable additives. For example, 1 tablespoon of steak sauce can contain 2 grams of sugar and almost 300 mg of sodium (12 percent of your daily value).
“There’s no shame in keeping it simple with a little salt and some freshly ground black pepper,” says Palumbo.
Or you can make some chimichurri, which provides healthy fats from the olive oil and antioxidants from spices, says Anzlovar. Just be wary of toppings like garlic butter, which add saturated fat to meat that’s already full of it.
Although steak is traditionally paired with potatoes, a produce-based or whole-grain side is a better choice. “I always recommend serving steak alongside vegetables and a nutrient-dense carbohydrate like farro or quinoa salad,” says Anzlovar. “This adds foods known to reduce the risk of cancer, type 2 diabetes and cardiovascular disease, which may counteract some of the potential risk from the steak.”
The takeaway
“Steak can be a delicious way to meet your protein needs,” says Anzlovar.
And while the science on whether and to what extent red meat contributes to cardiovascular disease, diabetes and other chronic diseases is not yet completely clear, most experts agree that steak, in moderation, is a healthy protein can be – and even healthier if you follow these guidelines for preparing and enjoying it,