Clarifying Misconceptions About Red Meat

Closer Look at Rib-Eye Beef Cut

The terrible reputation red meat seemed to have gained is largely the responsibility of the modern vegetarian trend promoted by some active health organizations, like Blue Zones in the United States. I feel such narrow-sided look on red meat may contribute to detrimental effects on global human health. In this short research paper, I will address the common misconception of what is deemed to be red meat and the related research concerning heart health and cancer. I will also take a closer look at the actual nutrients inside beef, especially one of my favorite cuts, the rib-eye.

According to Healthline.com, numerous observational studies linked red meat consumption to an increased risk of heart disease, stroke and early death. Further research, however, clarified that the problem is not with all red meat, but rather with processed red meat.

Healthline.com presents results from several studies (“Healthline” par. 5). For example, one including 448,568 individuals, processed meat was linked to an increased risk of death, with no effect for unprocessed red meat. Another study involving over 34,000 women made similar observations but was associated with heart failure. In addition, a large review of 20 studies found that processed meat was associated with an increased risk of heart disease and diabetes. Yet again, no association was found for unprocessed red meat (“Healthline” par. 5).

The researcher on Agriculture detailed by S.H. McNeil and co-authors concludes that the impact of beef on the nutritional quality of the American diet via its contribution of protein and certain key micronutrients is often underappreciated. The authors state that “Beef is a popular, nutrient-dense food and the availability of at least 29 lean cuts of beef in the U.S. marketplace can help consumers meet their cardiovascular health goals,” (“Research on Agriculture” par. 1). Beef’s nutritional virtues extend well beyond protein. Beneficial minerals in beef include the antioxidant selenium, highly absorbable iron and immune-boosting zinc, with the most well-represented vitamins being thiamin, riboflavin, niacin, pantothenic acid, and the B group, namely vitamins B6 and B12 (“Research on Agriculture” par. 1).

Matthew Kadey in his article “Beef up! Here’s everything you need to know to make beef the ultimate muscle food. We wouldn’t steer you wrong,” emphasizes that the micronutrients in beef are involved in energy metabolism and help the body utilize sources of fuel such as carbohydrates and fat. He acknowledges that a beef steak contains more fat than a skinless chicken breast, but some saturated fat is necessary for maintaining testosterone levels, and about one-third of beef’s saturated fat is stearic acid which has a neutral effect on blood cholesterol levels (Kadey par. 3). Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat. “There have not been sufficient studies to determine whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured,” says Healthy Living convincingly (“Healthy Living” par. 3).

Interestingly, the author of the previously mentioned article quotes Jo Robinson, author of Pasture Perfect (Vashon Island Press, 2004): “Compared with grass-fed beef, grain-fed meat typically contains more total fat, saturated fat and calories,” (Kadey par. 3). She adds that meat from grain-fed cattle has less of the antioxidants Vitamin E and beta-carotene as well as two desirable fats: omega-3 fatty acids and conjugated linoleic acid, or CLA. The role omega-3s play in fighting numerous conditions (particularly heart disease) has been well established; the form of CLA found in beef fat is showing the greatest promise in the battle against cancer, notes Timothy Ferriss, with the National Cattlemen’s Beef Association (Kadey par. 5). Steaks, like rib-eye or T-bone, are openly called “unhealthy” by many. “Unlike a filet mignon, the rib-eye steak originates from a muscle that gets a lot of exercise, which tends to make it more flavorful. While filet cuts are tender, they can lack in flavor,” says Robert Irvine in his article on seared rib eye (Irvine par. 1).

What is, in fact, the nutritional value of a rib-eye steak? Being a huge fan of the beef cut, I took time messaging and calling famous chefs from Russia, Turkey and Sweden, to ask about the micronutrients inside a high-quality rib-eye steak, including ones with different degrees of marbling. Mehmet Chalyshkan (@mehmet_meatking) and Devil (@dinewiththedevil) gave detailed descriptions of the meat cuts they use for their restaurants. Devil claims that “100% Fullblood Wagyu beef contain high concentrations of Omega-3 Fatty acids,” (DineWithTheDevil), however, Mehmet underlines that “there is still not enough research on this micronutrient when it comes to beef,” (Chalyshkan). According to Wagyu American Association, Wagyu refers to all Japanese beef cattle, where ‘Wa’ means Japanese and ‘gyu’ means cow. “Wagyu were originally draft animals used in agriculture, and were selected for their physical endurance,” (“What Is Wagyu?” par. 1).  Healthy Living gives us a closer look at a 4-ounce portion of rib-eye steak that has been trimmed of all visible fat. It contains 204 calories and serves as a rich source of protein. “Rib eye steak aids in tissue maintenance and hormone production and keeps your immune system healthy,” continues Healthy Living (Healthy Living par. 2). Incorporating rib eye steak into your diet boosts your mineral intake, helping you consume more iron (3 milligrams, 17% of the recommended daily intake) and zinc (8.9 milligrams, the entire recommended daily intake for women and 81% for men). It is common knowledge that zinc and iron both benefit your immune system and help to ensure that you can fend off infection and disease. (Healthy Living par. 3). Zinc also contributes to healthy cell membranes, while iron aids in red blood cell function. Healthy Living provides data back up by the Institute of Medicine, claiming that a 4-ounce rib-eye steak helps you consume more phosphorus (238mg, 34% of RDA) and selenium (29mcg, 53% of the RDA), two essential minerals (Healthy Living par. 3).  “Phosphorus allows you to make proteins, DNA and cell membranes essential for good health, and also contributes to a healthy skeleton, while selenium activates enzymes needed for healthy metabolism and for thyroid gland function,” states the article on the health benefits of a rib-eye steak (Healthy Living par. 4). Finally, rib eyes are an excellent source of B-complex vitamins, especially vitamin B-12 and niacin, also called vitamin B-3. Both nutrients aid in the production of neurotransmitters. Vitamin B-12 also helps you produce myelin, a substance that keeps your nerves healthy and functional (Healthy Living par. 5).

To sum up, processed red meat is associated with increased risk of cancer and other disease. Unprocessed red meat, lean and even fatty cuts, are generally healthy and indispensable in a healthy person’s diet.

Works Cited

Chalyshkan, Mehmet, Personal Interview. 2 February 2020

DineWithTheDevil, Personal Interview. 18 March 2020.

Healthline. 2020. Animal Vs Plant Protein – What’s The Difference?. [online] Available at: <https://www.healthline.com/nutrition/animal-vs-plant-protein#section7> [Accessed 2 April 2020].

Healthy Living. 2020. What Are The Health Benefits Of Rib Eye Steaks?. [online] Available at: <https://healthyliving.azcentral.com/health-benefits-rib-eye-steaks-19776.html> [Accessed 2 April 2020].

Irvine, Robert. “A cut above: seared rib eye, salsa verde & dirty rice.” Joe Weider’s Muscle & Fitness, vol. 73, no. 4, Apr. 2012, p. 82. Gale Health and Wellness, https://link-gale-com.ezp.tccd.edu/apps/doc/A285089239/HWRC?u=txshracd2560&sid=HWRC&xid=e597a184. Accessed 1 Apr. 2020.

Kadey, Matthew G. “Beef up! Here’s everything you need to know to make beef the ultimate muscle food. We wouldn’t steer you wrong.” Joe Weider’s Muscle & Fitness, vol. 67, no. 5, May 2006, p. 214+. Gale Health and Wellness, https://link-gale-com.ezp.tccd.edu/apps/doc/A145058272/HWRC?u=txshracd2560&sid=HWRC&xid=152017cc. Accessed 2 Apr. 2020.

“Research on Agriculture Detailed by S.H. McNeill and Co-Authors.” Agriculture Week, 8 Mar. 2012, p. 112. Gale Health and Wellness, https://link-gale-com.ezp.tccd.edu/apps/doc/A284152810/HWRC?u=txshracd2560&sid=HWRC&xid=00bb22c3. Accessed 2 Apr. 2020.

“What Is Wagyu?” American Wagyu Association, wagyu.org/breed-info/what-is-wagyu.