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Beef as a superfood, its benefits on Keto diet


  • Beef as a superfood, its benefits on Keto diet

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    Over the past few decades, we have been gradually forced to accept the idea that beef and other red meat are harmful to health.

    One in two thinks that meat rots in the gut and causes rectal cancer, diabetes, and heart attack. Today we will present arguments that will restore the good reputation of red meat.

    We will also tell why beef and meat from other ruminants are so important to humans.

    This post is relevant for any food style. And this is especially important for those who are interested in such a phenomenon as the Ketogenic diet.

    The value of red meat for humans

    You need to know a little physiology to understand how dependent we are on animal food.

    Human evolution followed the path of least resistance. In the process, we lost a lot of devices for the sake of increasing the efficiency of our brain. Since our ancestors began to actively eat animals, their bodies have become lazier in metabolic terms.

    Getting all the necessary nutrition in the most bioavailable form from the meat of other animals, our body has given up many abilities. We stopped producing many vitamins.

    Our intestines have become shorter and almost completely lost the caecum, which in herbivores plays a huge role in the fermentation of fiber.

    We owe these and other metamorphoses to animal food.

    Animal meat has spoiled us in a good way. Due to the abundance of bioavailable nutrients in it, many physiological features of the body were left without work.

    So, the body gradually gave up on them. And used to get all the best in the finished form of food. Truly, laziness is evolution.

    Now we are in some way the hostages of animal food. Because many essential nutrients can be obtained only from it, but not from plants.

    How ruminants make the impossible possible

    There is really a lot of energy and nutrients around us! In nature, we are literally surrounded by vitamins and minerals.

    But we can't take it and metabolize it because the physiology of our body imposes many restrictions. We can only absorb vitamins and minerals in a certain form.

    This is called bioavailability.

    Bioavailability on the example of some nutrients

    Vitamin A (retinol). What's the first thing that comes to mind as a source of vitamin A? Probably a carrot?

    Yes, we have been told since childhood that this is an excellent source of this vitamin. However, they are silent on an important point.

    Plants do not contain vitamin A itself, but its Provitamin-beta-carotene.

    Beta-carotene is unable to perform the functions of retinol - it's not vitamin A but people can turn beta-carotene into retinol, right? Yes, it is, but the conversion rate is very low.

    Only 22-9% of beta-carotene will turn into retinol. And this is under ideal conditions in an absolutely healthy person.

    Moreover, newborns can't make retinol from beta-carotene at all. What's the point of feeding a child carrot puree now?

    Click to see Video: "Beef Studies - Showing meat as a superfood"

    Vitamin D (cholecalciferol). Of course, it is desirable to get the lion's share of this hormone-like vitamin from the Sun. But in the dark cold seasons, when we are wrapped in a hundred clothes, this vitamin in food can save us.

    Again they will convince you that there is a lot of vitamin D in plants.

    This may be true, but it contains its D2 form, ergocalciferol. In this form, it is disgustingly absorbed in the intestines, so it is of little use.

    On the contrary, with animal food and meat of the same beef or other ruminants, you get a form of D3-cholecalciferol.

    This form is absorbed best of all and is the one that is necessary in human metabolism.

    Iron. And again, among the sources of this mineral, we will see a bunch of plants. Apples, cereals, cereals. Yes, there's a lot of iron.

    However, again, not quite in the form that a person needs. We need heme iron. But in plants, it’s not heme.

    It is also disgustingly absorbed and you cannot build important proteins such as hemoglobin from it. Again, heme iron is only found in animal food. And beef and other ruminants are some of the best sources.

    Beef and other red meat — their role in bioavailability

    So, we're surrounded by nutrients, but we can't absorb them all. How do we learn what we can't?

    This is where ruminant herbivores like cows, sheep, horses, and so on come to the fore. In fact, they are our overland guide to the world of maximum benefit.

    To absorb unavailable Vitamins A, D, and non-heme iron, you must first feed them to a cow or her ruminant colleagues. Then these animals will translate this and many other good things into active forms and store them in their meat, organs, and fat.

    Here comes the time to respectfully eat this animal to get the most bioavailable nutrients. Yes, it's so simple really. Cows and other herbivores are unusually hardy in this respect.

    This is why beef and other ruminant animals stand out so much from all other animal food.

    Predatory and omnivorous animals (pork, chicken) are generally about as lazy as we are.

    Those animals that rely on plant-based foods are a walking warehouse of nutrients. Because they process plant matter 24 hours a day and have more advanced adaptations for this purpose than man and other omnivores.

    Click to see Video: Gordon Ramsay: How to Cook the Perfect Steak

    Only marine mammals are better than land herbivores in terms of their bio-value, and they are not so accessible to the average person that we need to talk a lot about them.

    How ruminants neutralize antinutrients

    The plant matter is filled with antinutrients. These are substances that protect them, as well as their seeds (offspring) from herbivorous predators. Many of the antinutrients are designed specifically to cause chemical, toxic damage to the attacker.

    Plants do not know how to run and fight, so they have mastered the chemical weapons of protection. The problem is that many antinutrients cause immune-inflammatory reactions in humans.

    Sensitivity varies between different people, but the manifestations are sometimes very serious. From skin problems to autoimmune diseases and more.

    How do I get nutrients from plants but not get anti-nutrients?

    Again, plant-eating ruminants come to the rescue. Their digestive systems are phenomenally well adapted to neutralizing antinutrients.

    A particularly important role is played by the abundant, diverse intestinal microflora. It is the inhabitants of the intestine that can neutralize most of the anti-nutrients, including fiber.

    Alas, such an abundance and variety of microflora in his intestines are not available to a man. The reason for this is the physiological characteristics.

    Given the bioavailability and safety of beef and other animal meat, it is necessary to consider their specific role in achieving therapeutic goals.

    Beef as the basis of the diet

    The keto diet is a therapeutic diet based on the principle of elimination. During elimination, we deduct from the diet all foods except the most neutral ones.

    Leaving the most neutral products, we can calculate which of the excluded products were the sources of problems in the past. The duration of this approach is 30 days or more.

    Some people get enough benefits on such a diet to continue to support it further.

    Why namely beef

    Because it is one of the most neutral foods. This is relevant in terms of inflammation, immunology, and industrial contamination.

    Once again, let's make a compliment about the endurance of ruminants! Allergy and intestinal irritation in response to beef are one of the rarest phenomena in human biology.

    Only in extreme cases of intestinal permeability and irritability will a person react badly to this meat. In addition to beef, other ruminants are also suitable. Mutton, horsemeat, venison, moose, goat, and so on.

    All this can also be used in the keto diet. Moreover, some of these animals can surpass even beef in the quality of meat. However, beef remains the most practical.

    A recent study on meat has been published. A team of independent experts from seven different countries criticized several large system reviews that called for limiting meat in the human diet.

    All these reviews were based on epidemiological data. And what conclusion and recommendations did the experts make?

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    The recommendation to reduce red meat in the diet is based on [very weak] evidence that is extremely low in weight and significance.

    This applies to red meat in any form. Both finished and recycled. In simple terms, there is no need to be afraid of meat.

    Which beef is better: grass-fed or grain-fed

    What is the difference between grass-fed beef and grain-fed beef?

    First, let's define the terms. Grain fattening means that the animal lived mainly on feed and grain. And grass fattening implies that the animal was fed mainly grass.

    Differences in the biological value of different types of beef

    Differences in macronutrient composition

    Macronutrients are proteins, fats, and carbohydrates. Carbohydrates and proteins are of little interest to us.

    Proteins are equally present in all types of beef. And carbohydrates in meat are always presented in minimal quantities. But the difference in the quality and quantity of fat deserves special attention.

    Beef fat quality

    Grass-fed beef compared to grain-fed beef:

    Contains 5-12 times more omega-3.
    Contains 2-3+ times less omega-6.
    Therefore, the ratio of omega-6: omega-3 is closer to 1:1. Let me remind you that this proportion is considered important for reducing the overall level of inflammation.

    The average ratio of omega-3: omega-6 in good quality beef is about 1:4. In grain-fed beef, it may be 1: 10-20-30 in favor of omega-6.
    2-7 times more conjugated linoleic acid (CLA). It is an improved version of one of the omega-6s.

    Studies have found some connection with its positive effect on atherosclerosis and fat oxidation.

    Therefore, in sports nutrition, it is positioned as a fat-burning Supplement. In general, the fat content of grass-fed beef is significantly lower.

    The difference in micronutrient composition

    This section focuses on vitamins and minerals in beef. Grass-fed beef contains significantly more fat-soluble vitamins A, E, K2, and D3, water-soluble vitamins, especially group B.

    It is obvious that in vitamins, grass-fed beef is superior in all respects to that on grain.

    The picture of minerals is not so constant. In some studies, there is a significant difference in the content of iron and zinc, but in others, it is almost imperceptible.

    This seems to depend on the mineral composition of the soil on which the animals graze. With other minerals, such as potassium, selenium, and magnesium, the picture is more unambiguous. Grass-fed beef contains significantly more of them.

    Antioxidants in beef

    Grass-fed beef has more antioxidants. Of plant antioxidants, for example, several times more B-carotene, glutathione, and tocopherol (Vitamin E).

    Do not forget about antioxidants exclusively of animal origin such as carnosine and carnitine. And also do not forget about creatine - an important energy donor for muscle contraction.

    All these wonderful substances are more in beef, which ate grass. Now all these substances are popular in the form of expensive dietary supplements. The general public does not know that you can save a lot on them, getting everything you need from red meat.

    How does grass-fed beef differ from grain-fed beef in appearance?

    It is worth once in a lifetime to see both types of beef at the same time to remember the difference forever:
    The color of grass-fed beef fat is always a rich yellow. Sometimes with a tinge of orange. The more grain and feedmill the animal had in its diet, the paler and whiter the color of its fat would be.
    The color of the meat itself in grain-fed beef is lighter, pinkish. Beef grown on grass has a darker, richer dark red color.

    The fat content of beef grown on grain is much higher. Therefore, the so-called marbling is a clear sign of the presence of grain in the diet of the cow. Some types of beef (wagyu) are fed exclusively with grain to give the meat maximum marbling. This meat is highly valued from a culinary point of view and costs a lot of money, but its nutritional properties are inferior to cheaper varieties.

    Taste differences between grain and grass-fed beef

    Taste of beef fat

    The biggest differences are hidden in the taste of fat. The white fat of grain-fed beef has almost no taste.

    Except for the flavor of vegetable oil, which confirms the significant presence of omega-6. The taste of grass-fed beef fat is more vivid and resembles butter.

    To the touch and consistency, the fat of grain beef sticks to the skin more easily and is softer, like vegetable oil. The yellow fat of grass-fed beef is a little harder and denser.

    All these differences are very noticeable if you try the fat raw.

    After temperature treatment, the use of salt and spices, the differences are more difficult to notice. Although the fat of grass-fed beef stains the broths in more yellow color.

    Taste of beef meat

    Grass-fed beef contains more moisture, so it is juicier. Grain-fed beef has a more neutral taste. At the same time, herbal beef has a more pronounced "meat", "beef" sweet and sour taste.

    Again, these differences are more pronounced if you taste the meat raw. After cooking, the difference is more difficult to catch.

    Beef and the realities of life
    In reality, it is very difficult to find beef that would be 100% on grass or 100% on grain.

    Usually, all cows and steers start their lives with milk and often have a short initial period of feeding on grass.

    Further development of events depends on how it is accepted to contain an animal in a given farm. The cow can be left on free grazing. And it will continue to eat its species-specific diet. Or they can send the cow to the corral.

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    There it will be fed feed and grain and will not be released into the wild until the end of its days. There may be an option that the cow in the pen will be fed hay and grass, except for feed.

    And on the other hand, those cows that are used to grazing can be periodically sent to the stall and get grain.

    It's confusing, isn't it? So, terms that you will find on the labels of meat in the store are actually very blurry.

    For example, what does "free grazing" mean? Does this guarantee 100% grass fattening?

    There is no guarantee that this is 100% grass-fed beef. Yes, these animals can graze relatively freely, but both grass and grain feed will be used for their feeding.

    All kinds of ECO and BIO also do not give guarantees. A little more trust in ORGANIC. But the term "100% grass fattening " looks more convincing.

    It all depends on the country and the mentality of citizens. It is better to use external signs, tastes, differences, and experience gained earlier.

    What kind of beef is actually sold in stores

    The quality of mass-produced beef is highly dependent on the country's climate. If climatic conditions allow year-round grazing of cattle in meadows, the availability of better quality beef will be higher.

    For example, in South America, it should be much easier to find 100% grass-fed beef in an ordinary store.

    If you buy meat in any large chain store, then most likely it will be beef mainly grain fattening. Especially if it's not imported. Otherwise, the label will contain information about free grazing or grass feeding.

    What's wrong with grain-fed beef

    Any animal gets sick when it eats food that it is not adapted to. Ruminants are not adapted to a massive amount of plant feed.

    Goats and sheep can't bear grain at all. Cows and steers were less fortunate. Since they are hardier, people feed them with cheaper food.

    As a result of this feeding, animals have a weaker immune system, so they are more susceptible to infectious diseases.

    For this reason, they need more medical care in the form of antibiotics and vaccines. Trace amounts of these substances can get into the meat of the animals. Fortunately, most of them are destroyed during cooking.

    On grain fattening, the animal gains fat weight faster, since this diet has more carbohydrates. No wonder people get fat by the same mechanism when they eat a high-carb diet.

    Although the meat turns out to be more fat, this does not guarantee that it will be very nutritious. As we saw above, grain-fed beef looks depleted for most nutrients.

    Grain feed contains more antinutrients, therefore, the meat of such animals will contain more of these undesirable substances in the diet.

    Besides, the grain may be contaminated with a fungus, the toxins of which will poison the animal, disrupting its metabolism.

    Do not forget pesticides, insecticides. These poisons to protect the crops from being eaten by wild animals. These poisons protect crops from being eaten by wild animals. Many of these are industrial fat-soluble toxins.

    Moreover, the life products of some fungi (mycoestrogens) were used intentionally, because they also act like female sex hormones. They contribute to the rapid gain of fat weight. And this, of course, is beneficial to the manufacturer.

    In general, there are many problems with grain-fed beef. Therefore, if there is such a possibility, it is better to stay away from it. But do not be afraid of it more than a reasonable measure for reasons that we will discuss later.

    Which beef is better to eat

    Of course, it is worth striving for 100% grass-fed beef. But, as we can see, there may be difficulties with its extraction.

    To more accurately answer the question " Which beef is better to eat?", you need to consider the context. It all depends on the individual, her/his health status, and goals.

    It is important to understand what happened BEFORE.

    If yesterday people ate porridge, bread, instant noodles, and junk food, then it definitely will benefit from even conventional grain beef against this background. Worse than beef of not the best quality can only be a complete lack of beef.

    How to cook beef

    Any way you like it. However, it is necessary to take into account the loss of useful substances. The most wasteful way will be cooking.

    The most saving — baking in a glass with preservation of broth. Yes, cooking leads to loss of nutrients, but in the case of grain-fed beef, it is very desirable. Since it will increase the safety of meat.

    This is not a call to eat only red meat. It's good if it helps someone just stop being afraid of the food we've been eating for millions of years.

    Let's share information that will help everyone make an informed decision about their situation and goal. Let everyone draw their own conclusions.
    Last edited by Rebecca Nigel; 11-25-2020, 02:02 PM.

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