"The less red meat the better." Really?

Talk about a controversial subject. There are more opinions on this than I can keep up with, from and within reliable sources like ADA, Mayo Clinic, Harvard Medical School. I thought after researching I would have a definitive answer on the health, or lack of health benefits, of red meat.  Not so.

To discuss the pros and cons would be a much longer post than probably anyone would want to read.  I thought I would stay on the positive side of the issue by listing health benefits of red meat when purchased and prepared in the most desirable way and offer reading for those who want to "cut" ( a little beef humor) deeper within this topic.  So let's start with ideal scenario for beef consumption.

1. Choose sources that have been raised in humane, natural ways. Which means being raised on a pasture (as opposed to a factory farm) and are grass fed as opposed to grain fed. Grass-fed beef contains less fat and more omega-3 fatty acids, conjugated linoleic acid (CLA) and other beneficial compounds.

2. Avoid charring your meat (avoid eating the black parts). Try cooking smaller pieces which take less time to cook and therefore gives HCA's (Heterocyclic amines which are linked to cancer) less time to form.  Basically cooking red meat at high temperatures such as broiling, frying, searing, or grilling is known to produce HCA's. Boiling, steaming and stewing is safer. Avanced Glycation End Products or AGE's are another product of cooking meats at high temperatures. AGE's lead to oxidative stress and inflammation resulting in risk of heart disease, diabetes and kidney disease.  In addition to shorter cooking times, researchers recommend acidic marinades to fight both HCA's and AGE's.

3. Choose lean cuts of beef such as sirloin, tenderloin, flank or skirt

So, you've purchased grass fed beef from a farm source that provides a natural and humane life for the animals and you've figured out how to cook so that you're producing minimum HCA's and AGE's, then enjoy all that beef has to offer:

It is the single richest source of iron and zinc and contributes significant amounts of vitamins.  A three ounce serving of beef provides 50 percent of the daily recommended protein, along with beneficial B vitamins.  More than half the fatty acids found in beef are monounsaturated (same type found in olive oil) , and one-third of the saturated fat in beef is stearic acid, which is shown to have a neutral effect on blood cholesterol.

The ADA boldly states that lean beef is just as effective as skinless chicken when it comes to lowering cholesterol. Who knew?

Reading for those who need more information:
The Meat You Eat: How Corporate Farming Has Endangered America's Food Supply
The above book is highly recommended and is a quick read
Here is a link which is also very informative