Beef

Beef is commonly used in a range of culinary applications, from simple home-cooked meals to gourmet restaurant dishes. It can be found in steaks, roasts, stews, ground beef for patties and meat sauces, and as a key ingredient in cultural specialties like Italian Bolognese, American barbecue, and Argentine asado.

A 3-ounce (85g) serving of cooked, lean ground beef typically contains about 213 calories (890 kilojoules).

This serving size also boasts approximately 22 grams of high-quality protein, essential for muscle maintenance and growth.

The fat content can vary, but a serving of lean beef may have around 9 grams of fat, including both saturated and unsaturated fats.

Beef is naturally low in carbohydrates, with a 3-ounce serving containing virtually zero grams of carbs.

Beef is a good source of B-complex vitamins, particularly vitamin B12, which is vital for red blood cell formation and neurological function.

It is also rich in minerals, such as zinc for immune support, and iron, which is crucial for transporting oxygen in the blood.

Consuming beef as part of a balanced diet can contribute to muscle building and repair due to its high protein content. The presence of iron helps prevent anemia, while zinc supports the immune system. Vitamins B6 and B12 found in beef aid in energy metabolism and brain health.

However, high consumption of red meat, particularly processed beef products, has been linked to an increased risk of heart disease, certain cancers, and other health issues. It's recommended to opt for lean cuts and limit intake to maintain a healthy diet.

Beef is the star in many recipes, from classic American hamburgers and pot roasts to European dishes like Beef Bourguignon and Goulash, as well as stir-fries, curries, and savory pies around the world.

Depending on the cut, beef can be grilled, roasted, braised, stewed, or pan-seared. Ground beef is often sautéed or used in fillings and sauces.

Beef pairs beautifully with hearty vegetables like potatoes and carrots, grains such as rice and quinoa, and robust herbs and spices like rosemary, thyme, garlic, and black pepper.

Beef is a globally beloved meat that has shaped culinary traditions for centuries. With its impressive nutrient profile and diverse range of cuts and cooking methods, beef fits into many diets and cuisines. While there are health considerations to take into account, moderate consumption of lean beef can be part of a healthy and balanced diet.