Lean meat is an essential food for those seeking a balance between flavor and health benefits. These are cuts of meat that contain a high content of protein, low fat content, less than 10% per 100 grams. This makes it an excellent source of protein without providing a large amount of calories or saturated fat.
Knowing what lean meats are and their properties can help you make healthier choices in your diet. In this article we explain All the benefits of lean meat and how to include it in your daily diet.
What is lean meat?
Lean meat refers to cuts of meat that contain a low fat percentage. It meets the criteria of having less than 10 grams of total fat per 100 grams of weight, and must also contain less than 4,5 grams of saturated fat and less than 95 mg of cholesterol. This nutritional profile makes it a preferred choice among health and nutrition experts, as it provides proteins of high biological value without the excess of harmful fats.
Some of the most popular meats that are considered lean include:
- Chicken (especially skinless breast)
- Turkey
- Rabbit
- Low-fat cuts of beef, pork and lamb
Health benefits of lean meat
The main reason lean meat is recommended in a healthy diet is its reduced saturated fat content. When you choose lean meats instead of fattier options, you are reducing your risk of developing diseases related to high saturated fat consumption, such as cardiovascular diseases.
However, the benefits of lean meat go beyond simply containing less fat:
- Proteins of high biological value: Lean meat is an excellent source of protein rich in essential amino acids, which contribute to the formation and repair of muscle tissue.
- Rich in B vitamins: Especially in vitamins B3, B6 and B12, which are essential for the proper functioning of the nervous system, energy production and the formation of blood cells.
- Low in calories: Because it has less total fat, it provides fewer calories, making it an ideal choice for those looking to control their weight.
- Rich in minerals: Contains zinc, iron and selenium, essential nutrients for immune health, hemoglobin production and fighting oxidative stress.
These benefits make lean meat an indispensable part of a balanced diet, especially for those looking to maintain or increase their muscle mass without consuming excess calories or harmful fats.
Types of lean meat
There are different types of lean meats that you can include in your diet, each with unique nutritional characteristics and benefits. Below we detail the most notable ones:
Chicken and Turkey
Chicken and turkey are the most popular lean meats in most healthy diets. The leanest part is the breast, especially when eaten without the skin. In comparison, turkey is typically lower in fat than chicken, with about 2% fat versus 7% for chicken. Both are rich in protein, B vitamins, and essential minerals such as zinc and phosphorus.
Rabbit
Rabbit meat is an excellent option for those looking for a low-calorie meat (140 calories per 100 grams) and high in protein. In addition, it is rich in phosphorus, potassium and low in sodium, making it an excellent option for preventing cardiovascular diseases.
Pork
Contrary to popular belief, certain parts of the pig, such as the loin, tenderloin and leg, are lean cuts. In fact, pork loin can have less fat than chicken in some cases. Pork contains mainly subcutaneous fat, which can be easily removed in the preparation process. In addition, it is rich in B vitamins such as thiamine and folic acid.
Bovine
There are several lean cuts of beef, such as loin, skirt and sirloinThese cuts are excellent sources of protein, iron and vitamin B12. Although red meat is an excellent source of nutrients, it is recommended to consume it in moderation due to its saturated fat content.
Additional benefits depending on the type of lean meat
Each type of lean meat has specific benefits derived from its particular nutritional composition:
- Cardiovascular health: Meats low in saturated fat, such as turkey, help reduce LDL cholesterol levels and decrease the risk of heart disease.
- Weight control: Being low in calories and rich in protein, lean meats are ideal for those who want to lose weight or maintain a healthy weight without sacrificing nutritional value.
- Improving muscle mass: Thanks to their high-quality proteins, lean meats are perfect for those looking to increase or maintain muscle mass, especially alongside an exercise routine.
- Mineral contribution: Lean meat is rich in essential minerals such as iron, zinc and selenium, which are essential for immune health and energy production.
How to Cook Lean Meat Healthily
To reap the benefits of lean meat, it is important to cook it properly. The best techniques to keep its fat content low are those that do not add additional fats:
- Grilled: Ideal for cuts such as chicken breast or pork loin, as it does not require additional oils.
- Baked: This technique is recommended for large pieces of meat such as beef tenderloin or leg of lamb, maintaining their juiciness without the need to add fat.
- Roast: Cooking lean meat in the oven is an ideal option for those who want a healthy method that also maintains flavor.
- Steamed: Steaming is another great way to cook lean meat without adding fat during the process.
One key to retaining nutrients is to avoid overcooking meat, as this can reduce its vitamin content and cause the meat to lose some of its natural tenderness.
Recommended consumption of lean meats
Nutritionists recommend eating lean meats between 3 and 4 times a weekAlthough they are an excellent source of protein, it is important to vary the diet by including other protein sources such as fish, legumes and eggs to obtain a wide range of nutrients.
For people with specific health conditions, such as high cholesterol, lean meats are an essential choice. Doctors also often recommend their consumption by pregnant women and in post-operative diets due to their high protein content and low calorie intake.
Including lean meat in your diet not only optimizes your health, but also allows you to enjoy a wide variety of tasty and nutritious recipes.