Lean Beef Safe to Eat, Study Says

• Previous research has suggested a link between beef consumption and a higher risk of cardiovascular disease, especially in Western-style eating plans.
• A recent study indicates that moderate consumption of lean, unprocessed beef as part of a Mediterranean diet may not worsen risk factors for cardiovascular disease.
• However, health experts note that further research is necessary in older adults or anyone with elevated cardiovascular disease risk.

But that doesn’t mean all beef has the same effect. Many large-scale studies suggesting a link between beef and heart health often fail to distinguish between fatty cuts and lean ones, or between unprocessed products and processed ones.

Lean beef generally refers to cuts under 10% fat, while extra-lean cuts have less than 5%.

These leaner options still provide high quality protein and important micronutrients, but with much less saturated fat.

Now, a recent study has investigated the impact of incorporating lean beef into a Mediterranean-style dietary pattern on specific biomarkers.

“This study will contribute to understanding the diet‐related modulation of TMAO and the influence of the gut microbiota composition on interindividual variability in TMAO production,” the study authors wrote.

The randomized controlled trial included 30 healthy adults who followed four different eating plans for four weeks each, with a one-week break in between.

One plan reflected the average American or Western diet, with about 2.5 ounces (oz) of non-lean beef daily.

The other three dietary patterns were Mediterranean-style, differing in lean beef intake, with either 0.5 oz, 2.5 oz, or 5.5 oz of lean beef per day.

The researchers found that blood levels of TMAO were significantly lower with the Mediterranean plans, including the smaller amounts of beef (0.5 oz and 2.5 oz), compared to the Western diet.

Urinary TMAO levels also dropped after all the Mediterranean diets, including the highest-beef version.

Overall, the results suggest that about 2.5 oz of lean, unprocessed beef per day, as part of a Mediterranean-style dietary plan, does not increase this heart-related marker and may even reduce it compared with a more typical American diet.

These findings highlight how important overall eating patterns are for heart health.

Lean, unprocessed red meat eaten alongside plenty of vegetables, whole grains, legumes, and healthy fats doesn’t seem to carry the same risks that some past studies imply.

An earlier study using the same data also found that including lean beef as part of a Mediterranean-style dietary plan could also help lower blood pressure when compared to a typical Western dietary plan.

However, this doesn’t mean unlimited red meat is fine. People should still be mindful of how much they eat.

A review of previous studies and trials reveals that TMAO research is mixed, with roughly half of the studies finding that red meat increases TMAO, while the rest show no increase in TMAO associated with beef consumption.

Additionally, the trial involved relatively young, healthy adults, so it’s not clear whether the same results would apply to older adults or those with existing cardiovascular disease.

Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and founder of EntirelyNourished, who was not involved in the study, told Healthline that diet is just one factor for managing heart health.

“When aiming to reduce the risk of heart disease, it’s important to focus on all aspects of cardiovascular health, including gut health, cardiometabolic markers such as cholesterol, insulin resistance, blood pressure, inflammation, and vascular function, by emphasizing a nutrient-adequate, whole-diet approach along with lifestyle factors like stress management, sleep, and regular exercise,” she said.

Those interested in incorporating red meat into a heart-healthy diet should choose lean cuts.

Usually, food labels indicate whether a product is lean (with less than 10% fat) or extra-lean (with less than 5% fat). It’s also a good idea to limit processed red meats, such as salami, sausage, or cured cuts.

This study suggested that approximately 2.5 oz per day may be an effective amount.

However, this doesn’t mean you can eat an entire week’s worth of beef, such as a 17.5-oz steak, in one sitting and expect the same benefits.

To replicate a Mediterranean-style pattern, you can try pairing lean beef with other nutrient-dense foods, such as:

• vegetables
• whole grains
• legumes
• healthy fats

Routhenstein suggested a few different ways to add lean beef to your diet.

“If you choose to add beef in your diet, choose lean cuts as sirloin tip, tenderloin, eye of round, or 90% lean ground beef, keep portions small (about 2 to 3 oz cooked) and incorporate them into mixed dishes, like stir fries, tacos, grain bowls, or vegetable rich sauces, so the lean beef complements higher-fiber, polyphenol-rich foods,” she said.