Meat is often considered unhealthy because it is high in saturated fats.
For this reason, meat (especially fatty The flesh) has been demonized.
But new studies have shown that saturated fats are harmless … and that meat has returned as a healthy food.
That said, there are some potential concerns with the fatty acid composition of "conventionally" raised meats.
Choosing lean is also appropriate for people who eat a diet high in carbohydrates or who need to increase their protein intake while keeping calories down.
This article looks in detail at lean and lean meats, what you should watch and how to make the right decisions according to your own goals and preferences.
Differences in calories and macronutrients.
The most obvious difference between lean meats and fats is the fat content … being fatty meats much Higher in total fat.
Since fat contains 9 calories per gram, compared to 4 calories per gram of protein, fatty meats also have a higher calorie content.
For example, different parts of chicken of 100 grams (3.5 oz) contain:
- Mama (lean): 165 calories with 4 grams of fat and 31 grams of protein (1).
- Wings, flesh and skin (fat): 290 calories with 19 grams of fat and 27 grams of protein (2).
As you can see, it contains a piece of fatty chicken. almost double The calories like a lean piece of chicken.
Bottom line: The main difference between lean meats and fats is the amount of fat. Fat meats are also much higher in total calories.
Differences in micronutrients
Meat is an incredibly nutritious food. It contains a bit of almost everything we need.
However, there are some subtle differences in micronutrients (vitamins and minerals) between lean meats and fats.
The main difference is that fatty meats tend to be higher in fat-soluble vitamins. This includes vitamins A, D, E and K2.
That said, the difference in micronutrients is not great and certainly is not a compelling reason to choose one type of meat instead.
If you want to maximize the amount of nutrients you get from foods of animal origin, consider eating organic meats like liver.
Bottom line: Fatty meats may be slightly higher in fat-soluble vitamins than lean ones, but the difference is not very large.
Today's animals are fed in a way that makes the meat significantly lower in omega-3 fatty acids
Our food environment has changed since the dawn of agriculture.
It has changed even more drastically in the last hundred years, and it has been completely Transformed in the last decades.
In the past, our Paleolithic ancestors ate a lot of meat … but from wild Animals that hunted.
These animals roamed free, eating grass or insects or whatever they preferred.
Compare that with today's animals, which are generally enclosed within and fed non-natural foods based primarily on corn and soybeans.
The truth is that … it does not only matter what we eat. It also matters what foods we eat, we eat.
Grain-eating animals contain significantly less Omega-3 fatty acids than grazing animals, which is the food they evolved to eat (3, 4).
However, they still contain a lot of Omega-6, so their Omega-6: Omega-3 ratio is distorted.
The problem is … we need to eat these fatty acids in a certain balance. Most people today consume many Omega-6 fatty acids, while their Omega-3 intake is low (5).
Therefore, eating many fatty-grained meats can cause problems by contributing to an imbalance in your intake of omega-6 and omega-3.
However … personally I am not convinced that this is something to worry about.
While avoiding the greatest sources of Omega-6 fatty acids (processed vegetable oils), the benefits of avoiding conventionally raised meats may not be worth it.
If you are trying to optimize your Omega-6 and Omega-3 intake, then you can eat only grass-fed meats or raise pastures, or you can choose lean meats and supplement your diet with other, healthier fats.
If you eat fatty meats raised in a conventional manner, make sure that your Omega-3 intake is adequate when eating oily fish or taking fish oil regularly.
Bottom line: Meats bred "conventionally" tend to be much lower in Omega-3 fatty acids than meat from animals fed a natural diet. It is important to take some steps to make sure you get a lot of Omega-3.
If protein intake is a priority, then lean meat is a better option
Studies show that a high protein intake can have several benefits for weight loss and body composition (6, 7, 8).
For some people…. Especially athletes, bodybuilders and people who need to lose weight, emphasizing protein is a good idea.
Under these circumstances, lean meat is a much better option, because getting the same amount of protein from fatty meat would also bring an entire ton of calories.
For example, bodybuilders who want to eat 200 grams of protein would easily exceed their calorie limit if they got all the protein from fatty meat.
Bottom line: Choosing lean meat instead of fat is important if you need to eat more protein without increasing your total calorie intake.
On a low carb diet (especially keto), fatty meats are generally a better option
Everything in nutrition depends on the context.
Whether a food is "good" or "bad" can depend entirely on the individual.
One variable that is important in determining the role of fatty foods is the intake of carbohydrates from an individual.
Numerous studies show that eating few carbohydrates (a diet low in carbohydrates) produces impressive health benefits (9, 10, 11).
When you do not eat a lot of carbohydrates, you need to get energy from the fat in the diet. Otherwise you will end up dying of hunger and abandoning the diet.
Therefore, fatty meats are a perfect food for people who eat a low carbohydrate / ketogenic diet.
But for people who consume a moderate to high amount of carbohydrates, choosing lean meat is better. Eat high carbohydrate content Y High fat content at the same time is a bad idea.
Bring the message home
At the end of the day, the main difference between lean meats and fats is the fat content (and calories).
For people who eat a low carbohydrate or ketogenic diet, more fat is usually a good thing.
But for others, keeping lower calories and higher proteins may be a better option.
Then, of course, eating. without processing Meat is crucial … it does not matter if it is fat or not. Processed meat is not healthy.
To sum up…
1. If you are eating low carb, choose fatty meat.
2. If you are eating moderate to high carbohydrates, or if you need to increase your protein intake without increasing your calories, choose lean meat.
3. Always eat raw meat and choose grass-fed grass if it is available and affordable.
Reference: https: //www.healthline.com/nutrition/lean-vs-fatty-meat