When It Comes To Cholesterol Levels White Meat May Be No Better Than Red Meat And Plant
- By Katherine D. McManus, MS, RD, LDN, Contributor
A study published recently in the American Journal of Clinical Nutrition sparked interest when it reported that red and white meat have a similar effect on low-density lipoprotein cholesterol, which is associated with increased heart disease risk. You may conclude, Well, if chicken is just as bad for my cholesterol as red meat, I may as well order that hamburger.
But lets examine the study more closely before drawing any conclusions.
Is Deer Meat Good For Gains
Santa might not like this online number but bodybuilders will. Why is this? Deer readers. How is deer meat good for gains? What kind of gains? More muscle mass and even stronger bones, better regulation of blood flow, we could go on. Prime ingredient of this venison-classed meat is of course, going to be the protein.
It is a great deal more than your standard, average, supermarket-packed beef. The rest of this article will briefly outline why the consumption of more deer meat turns out to be a healthy idea for bodybuilders out there. Time permitting, this article may wish to close off by suggesting how venison meat may fit in well with the bulking meal plan.
Amount Of Cholesterol In Deer
Welcome to the nutritional cholesterol content in 8 different types of deer, ranging from 113 mg to 79 mg per 100g. The basic type of deer is Game meat, deer, raw, where the amount of cholesterol in 100g is 85 mg.
The percentage of the recommended daily allowance for cholesterol is based on a 200 mg RDA level for a mature adult.
Read Also: Lobster And Cholesterol
Health Benefits Of Venison
- Reindeer are the highest food source of CoQ10 with 15.8 mg per 100g of meat, while white-tailed deer contain moderate amounts.
- At only 157 calories per 3.5 oz serving, venison has 40% fewer calories than beef and 10% less than chicken breast.
- Deer meat has 20% more protein than beef; 7.4 vs 6.2 grams per ounce.
- Wild venison has about 50% lower total fat content than beef; 7 vs. 16 grams per 3.5 oz. serving.
- Saturated fat is 40% lower.
- Meat from red deer of Europe and Asia contain 330 mg of the antioxidant L carnosine per 100g serving.
- With the exception of B12, deer meat has more of the essential vitamins thiamin, riboflavin, niacin, and B6 when compared to beef.
- No added growth hormones, as found in conventionally raised cattle.
- Although not certified, wild caught will be organic meat.
Is Venison Really That Good For You
Yes. Venison is richer in protein than any other red meat. Thats good for your body because it promotes muscle growth. Its also great for your diet because the more protein a food has, the more it satiates your appetite. In other words, when you eat venison, youll feel fuller longer. Say goodbye to saturated fat and hello to venison. And being non-farmed, venison isnt full of antibiotics or steroids like some of the beef you buy today. Add to its list of health benefitsvenison is low in fat and cholesterol. Its also high in nutrients like B vitamins, iron and phosphorus.
Also Check: Is Bone Broth Good For High Cholesterol Patients
Know Your Cholesterol Levels
While it is more important to focus on overall risk, it is helpful to have some cholesterol guidelines. According to the American Heart Association , the optimal LDL level in the body is less than 100 milligrams per deciliter . A level of 130 to 159 mg/dL is considered borderline high.
Unlike LDL, having high HDL cholesterol is protective. A higher number is better. The AHA recommends an HDL level of at least 60 mg/dL.
Is Venison Healthier Than Beef
Venison meat is leaner than beef. Deer are wild and grass-fed, and generally naturally leaner than cattle. Trimmed of fat, a 3-ounce portion roasted provides about 135 calories and 3 grams of fat. Thats only 1 gram of fat per ounce of meat.
In comparison, a 3-ounce portion of beef sirloin roast has 160 calories and 6 grams of fat. Thats twice as much fat per ounce of meat.
However, because ground venison is so lean, it can easily dry out when cooked. Many butchers will add beef fat to ground venison to add moisture. Its not unusual for 5 to 10% beef fat to be added. If youd like a lower-fat product, you can ask the processor to add less beef fat. Itll make an extra-delicious addition to our recipe for venison stew.
You can use ground venison in these top-rated ground beef recipes.
Also Check: Pork Chops Cholesterol
If Youre Looking To Replace Red Meat With A Healthier Alternative You Might Try Some Of The Venison Supplied By Michigan Huntersits Lean Nutritious And In Season
What has less cholesterol than chicken, less saturated fat than salmon and costs less than a quarter of beef? The answer is why thousands of Michigan hunters take to the fields every fallvenison. Venison is the name given to the meat of larger wild game including bison, elk, antelope and more commonly in Michigan, deer. And while some people wouldnt consider eating the meat of an animal that wanders the woods outside their home, it might be worth putting aside the stigmaand the beef for the many health benefits that venison has to offer.
How To Cook Venison
Venison is quite lean, so avoid overcooking it, or you’ll have a;dried out piece of meat. The grill is the perfect place to cook venison steaks because the intense heat allows for quick cooking times. Because of the low-fat content, venison can stick to the grill, so brush the steaks lightly with oil before you set them on the hot cooking grate. While you can venison steaks ahead of time, they don’t need much in the way of extra flavor. But a light oil-based marinade does provide a little moisture boost before cooking. Venison steaks taste best cooked to medium-rare, or not more than 145 degrees F. You also could use the slow cooker as in this venison steak recipe and this crock pot moose roast recipe.
Low and slow works perfectly with venison roasts, but you need to compensate for the lack of fat. Wrapping a roast in bacon adds both a moisture barrier and flavor. Venison roasts also make great jerky.
Ground venison tastes great as hamburgers, but watch the cooking time. Most people haven’t seen a medium-rare beef burger in decades, and you don’t want to overcook venison because you’ll end up with a crunchy char-burger. It’s not uncommon to mix some ground pork with ground venison to boost the fat content; you could also add some chopped thick-cut bacon to the mix before you shape the patties.
Read Also: Is Shrimp Bad For Your Cholesterol
Is Venison High In Cholesterol Than Beef
Is venison high in cholesterol than beef? Cholesterol in Venison Compared to BeefVenison has between 83 and 95 mg of cholesterol in a 3-ounce serving. Ground beef thats 85% lean has slightly less, about 77 mg in a 3-ounce serving.
Is deer meat good for high cholesterol?;Venison is super healthy because it is practically fat-free and is low in cholesterol.
Is venison better for you than beef?;Venison is low in saturated fat. Venison has 50% less fat than beef, making it a healthier red meat alternative. And wheres its low in fat, its high in proteinthats why eating venison is great for anyone trying to build lean muscle. Venison is also great for those on restrictive diets.
Which meat has the highest cholesterol?;Liver is a lean meat which is high in cholesterol. Its low in saturated fat and high in vitamins and minerals such as iron, copper, zinc, and vitamins A, B and D.
Cholesterol And Saturated Fat In Venison
Deer meat contains cholesterol and saturated fats, two of the main nutrients that increase LDL and total cholesterol levels. A 3-ounce slice of deer meat contains 67 milligrams of cholesterol, while other cuts of venison may be higher in cholesterol. A shoulder roast, for example, has 96 milligrams of cholesterol in a 3-ounce serving — almost half your daily limit, if you suffer from high cholesterol. On the other hand, deer meat is lower in saturated fat than some other red meats, which means it’s better for controlling your blood cholesterol levels. A 3-portion of venison has less than a gram of saturated fat, compared to 3.7 grams of saturated fat in a 3-ounce piece of lean, broiled tenderloin beef steak.
- Deer meat contains cholesterol and saturated fats, two of the main nutrients that increase LDL and total cholesterol levels.
- A 3-ounce slice of deer meat contains 67 milligrams of cholesterol, while other cuts of venison may be higher in cholesterol.
Recommended Reading: Does Tuna Contain Cholesterol
The Great Source Of Iron
Iron is one of the important substances that must be covered by food we eat. Deer meat is not only very tasty but also it is can be the best iron provider for your body. Especially, complex health benefits of deer meat is guaranteed while it is also low in fat and calories. By consuming deer meat you can cover the needs of iron and many other important minerals for your body. As a result, you will gain a healthy body weight and avoid serious diseases. Due to its extremely high in iron, it will be very important for human, especially who suffer a problem in lacking of iron.
Highest Amount Of Cholesterol Per Serving
Please remember that the above gives an accurate value in 100g for high cholesterol foods in your diet. For example 100g of Game meat, deer, raw contains 85 mg of cholesterol. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the cholesterol nutritional content.
The food with the highest cholesterol content per typical serving is Game meat, deer, cooked, roasted which contains 380.8 mg in 1 piece, cooked . The percentage of the recommended daily value for this serving is 190 %. For this serving the Calories content is 537.2 kcal, the Protein content is 102.71 g, the Fat content is 10.85 g and the Carbohydrate content is 0 g.
Don’t Miss: Is Shrimp High In Cholesterol
Is Deer Heart High In Cholesterol
. Moreover, is deer meat good for your cholesterol?
The cholesterol content of venison can be as much as 50 percent to 60 percent higher than beef depending on the cut. Venison and beef have about the same levels of saturated fatty acids, but venison is far lower in monounsaturated fatty acids and is higher in polyunsaturated fatty acids which is a good thing.
what should you avoid if you have high cholesterol? Here are 4 high-cholesterol foods that can negatively impact your health.
- Fried Foods. Fried foods such as deep-fried meats and cheese sticks are high-cholesterol and should be avoided whenever possible.
- Fast Food.
In this way, is eating deer heart good for you?
It’s loaded with B vitamins and protein, has little fat, and the flavor is very mild, despite common misconceptions. Some people don’t eat it because they expect a muscle that never stops working to be tough and unsavory. But when prepared properly, venison heart is as tender as a piece of loin.
What meats are good for lowering cholesterol?
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts. To lower your blood cholesterol level, choose only the leanest meats, poultry, fish and shellfish. Choose chicken and turkey without skin or remove skin before eating. Some fish, like cod, have less saturated fat than either chicken or meat.
Fat And Cholesterol Content Of Wild Game
UNIVERSITY PARK, Pa. — With the spoils of buck season — venison steaks and deer bologna — now in the refrigerator-freezer, health-conscious hunters and their families may want to know how wild game compares to domesticated meat in terms of fat and cholesterol.
“Many people in rural areas consume a significant amount of wild game,” says Dr. J. Lynne Brown, associate professor of food science in Penn State’s College of Agricultural Sciences. “But information on the fat and cholesterol content of deer, squirrel and other game often is lacking.
“Game meat tends to have the same amount of cholesterol as beef or pork, but considerably less fat than domestic meat,” says Brown.
Nutrition experts agree it is important for all adults — but especially those with heart problems — to limit their fat and cholesterol intake.
The National Cholesterol Education Program recommends that healthy adults limit their daily cholesterol intake to less than 300 milligrams and their fat intake to no more than 30 percent of total calories consumed daily.
The following table shows how wild game stacks up in comparison to beef and pork. The beef sample used is a well-trimmed USDA standard grade. All samples are 100 grams of raw meat. The skin was removed from the birds.
Read Also: Does Wine Cause High Cholesterol
Fats: The Good And Bad
In general, the American Heart Association cautions that fatty red meats, including lamb, pork and beef, have higher levels of saturated fat than alternatives such as fish and lean poultry. It’s the saturated fat in a food, not its cholesterol content, that translates to high blood cholesterol. Organ meats as well as full-fat meats and full-fat dairy products are best to avoid, says Dr. Quinones-Camacho.
If you really want to keep your bad cholesterol levels down, fish is probably your best bet. “Fatty fishes such as salmon are high in good fats, such as omega-3 fatty acids, which can help people with high cholesterol,” she says.
Indeed, the good fats, like those found in fish, can raise what’s known as the good type of cholesterol high-density lipoprotein cholesterol. When it circulates through your bloodstream, HDL works like a vacuum cleaner, carrying away the waxy buildup of LDL from inside your arteries, according to the Cleveland Clinic.
Protecting The Body Organ
Organ body can be destroyed by our habit. For example, drinking alcohol too much can trigger certain complication to the organ. This habit should be changed whereas consuming deer meat will protect your liver from unexpected attack. Deer meat contains saturated fat which can be your best option to serve on the table.
You May Like: Does Tuna Have Good Or Bad Cholesterol
Turkey: Good For High Cholesterol
Could a Thanksgiving favorite be the answer to lowering your cholesterol?
If you are watching your cholesterol levels, you know that it is important to look at the cholesterol content, as well as saturated and trans fats, in the foods you consume. Turkey can be an excellent choice if youre looking to limit your saturated fats, but, of course, its all in how you prepare it.
Obviously, if you fry a turkey in high-fat oil, this will raise the fat content of the meat. Whether or not it raises the saturated or trans fat content is determined by the type of oil you fry in. On the flip side, if you roast the meat and let the fat drip into a separate pan, you can cut the level of fat in the turkey.
According to the U.S. Department of Agriculture , a 3-ounce serving of roasted turkey with skin contains about 22.5 grams of protein, 4.7 grams of fat, and 1.3 grams of saturated fat. Eating that amount of white meat only gets you 27 grams of protein, just over 2 grams of fat, and 0.6 grams of saturated fat.
Roasted dark meat including both meat and skin has just over 22 grams of protein, about 5 grams of total fat, and about 1.5 grams of saturated fat. Dark meat without skin has 21.7 grams of protein, nearly 9.2 grams of fat, and about 2.7 grams of saturated fat.
Is Venison Red Meat
Deer meat is considered red meat and in at least one aspect related to heart disease, it may be unhealthier than some other sources.
As with lamb and beef, there are high levels of L carnitine, which is not to be confused with the antioxidant L carnosine. According to a human trial published in the scientific journal Nature Medicine, there are significant dose-dependent associations between how much L-carnitine someone consumes and their risk for heart disease.
Why its so dangerous is because human gut flora metabolize it and in the process, create trimethylamine N-oxide which causes damage to the arteries. This can increase your risk for heart attacks, strokes, atherosclerosis, and congestive heart failure.
It cant get any more red than this! Photo by Kueued
increases risk for cancer
You May Like: Are Baked Potatoes High In Cholesterol
Despite Cholesterol Venison Is Heart
We all know that venison is heart-healthy fare. Very low cholesterol; very lean; rich in minerals. Heck, it is what nature designed for us to eat.
At least thats what our spouses are told.
But actually, while venison from whitetail deer is definitely healthy fare.;The cholesterol content of venison can be as much as 50 percent to 60 percent higher than beef depending on the cut.
Think about it. Have you ever heard a reputable source tout low cholesterol levels in venison? Probably not.
Most people confuse fat with cholesterol, and venison is, in fact, very low in fat. Not only is venison from wild whitetails lower in calories than beef, but boneless venison from whitetail does contains fewer calories per 100 grams than meat from bucks. Venison and beef have about the same levels of saturated fatty acids, but venison is far lower in monounsaturated fatty acids and is higher in polyunsaturated fatty acids which is a good thing.
Venison loin also contains slightly more phosphorus, magnesium, iron, copper and manganese than beef, but lesser amounts of potassium, sodium, calcium and zinc. The differences probably stem from the relative size and ages of the animals. Beef samples come from animals fed a commercial fattening ration and are slaughtered at 18 months. Deer samples may be from older animals whose food sources were not controlled.
All we have to do is shoot straight.