99% Lean Groun Turkey Vs Ground Beef 99

Written by Hannah Wilson, BS, Graduate Student, Dietetic Intern, and Ali Berg, PhD, RDN, LD, Extension Diet and Health Specialist

Turkey burgers, turkey meatballs, turkey tacos and other dishes made with ground turkey are popping upward on restaurant menus, nutrient blogs, and in cookbooks as seemingly salubrious alternatives to their beef-containing counterparts. Why is turkey recommended over beef and other cerise meats? Is it e'er the all-time choice?

Eating greater amounts of cerise meat, which includes beef, pork, and lamb, is associated with increased risk for cardiovascular affliction and many types of cancer, particularly colorectal cancer. When it comes to cancer, information technology is not entirely clear why red meat intake increases risk for some cancers, but some prove points to how the body metabolizes red meat. Research shows that ruby meat intakes greater than 18 ounces per week are associated with college cancer risk. Therefore, the American Institute for Cancer Inquiry recommends consuming no more than than xviii ounces per week of cherry-red meat. When it comes to cancer, swapping ground turkey (white meat) for footing beef (red meat) is always a practiced choice.

When it comes to eye disease, higher saturated fat intake is associated with increased risk. Thus, a major reason for limiting cherry-red meat intake is that red meat typically has more saturated fat than white meat, like turkey. Simply..it depends on what kind of meat you buy.

The tables beneath show the amounts of saturated fat in a three-ounce, uncooked portion of different types of ground turkey and ground beefiness.

Basis Turkey			Ground Beefiness
Type	Saturated Fat (per 3 ounces)		Type	Saturated Fat (per three ounces)
			seventy% lean	ten grams
			80% lean	6 grams
85% lean	three grams		85% lean	v grams
93% lean	2 grams		93% lean	2 grams
99% lean	< 1 gram		95% lean	two grams

Find from these tables that 93% lean ground turkey and 93% lean ground beef do non differ in their saturated fatty contents (2 grams). And then, to save on saturated fatty by simply swapping to ground turkey, you must be using 70, eighty, or 85% lean ground beef. And 85% lean ground turkey and 85% ground beefiness are not that unlike. So, to salvage on saturated fat, make sure to choose 93% or leaner basis turkey or ground beef.

When eating out, keep in mind that restaurants often choose flavor over wellness and are likely using 85% lean turkey. You tin ask the restaurant waiter or waitress what type of meat they are using to know if y'all're making a amend pick with turkey or beef.

Beyond saturated fatty, beefiness has a little bit more fe, zinc, and selenium than turkey.  Turkey has a fiddling scrap more than potassium, phosphorus, and turkey and beef provide similar amounts of protein.

The take-home message?  Both turkey and beef tin be part of a salubrious diet.  To protect yourself from cancer and center affliction, cull white meat more oft, and make sure to read labels.  Eat 18 ounces or less of red meat per week.  If it's a burger you lot require, whether turkey or beef, choose a footing meat that is at least 93% lean.

To lead a nutritious life you must accept the noesis to make good choices.  Proceed this information in mind the adjacent time you're at the meat counter in the grocery store or at a eatery to have a real bear on on you lot and your family unit'due south health.

References:

Abid, Z, Cross, AJ, Sinha, R. Meat, dairy, and cancer. Am J Clin Nutr. 2014; 100 (suppl): 386S-93S. doi: 10.3945/ajcn.113.071597

American Eye Association. Saturated Fat. March 2017. Accessed September viii, 2017. Available at: https://healthyforgood.eye.org/eat-smart/articles/saturated-fats

Bronzato, Due south, Durante, A. A Gimmicky Review of the Human relationship betwixt Ruby-red Meat Consumption and Cardiovascular Take a chance. Int J Prev Med. 2017 Jun; 8: i-7.

United States Department of Agronomics Agricultural Research Service. USDA Food Composition Databases. Accessed September 8, 2017. Available at: https://ndb.nal.usda.gov/ndb/search/list

woodardtholdrect.blogspot.com

Source: https://site.extension.uga.edu/walkgeorgia/swapping-ground-turkey-for-beef-is-it-always-the-best-choice/