JTA Wellness Position Paper on Lean Beef and Cancer

It seems that misinformation and scare tactics abound on the subject of beef and cancer.  After a thorough review of current research, I have concerns about the accuracy of these reported findings based on the fact that the majority of research on red meat is lumped into the classification of ‘red and processed meat’.  As a registered dietitian I can clearly state that there is a vast difference between lean beef and processed meats such as bologna and hot dogs.  From studying the current American diet, we know that overall it is heavy in carbohydrate, processed foods and light in high quality protein, fruits and non-starchy vegetables. Nutrient dense lean protein sources such as lean beef are key to maintaining normal blood sugars, maximizing energy, building lean muscle mass and creating satiety.

At JTA Wellness, we would like to help clear up the confusion around lean beef and redirect conversation back to the importance of seeking balance and moderation in the foods we choose.  There is an abundance of evidence-based research demonstrating that a healthy, balanced diet rich in vegetables, whole grains, fruits, lean proteins and healthy fats can decrease our risk of developing cancer.  Moderate portions of lean beef can be an important part of a healthy diet and is an excellent source of protein, heme-iron, vitamin B12, zinc, selenium, and niacin. Certain cuts of beef, such as top sirloin, are not only high in protein (25g/3 ounce serving) but also have less fat than a 3 ounce boneless, skinless chicken thigh (5g fat sirloin and 7g fat chicken). When shopping for lean beef, it helps to remember ‘if it’s round or loin its lean!’.  By selecting round or loin beef you can be sure you are selecting the leanest cuts.  It is always advisable to trim all visible fat before cooking.

A key area of interest in the link between diet and cancer is the role that chronic inflammation may play in contributing to an unhealthy environment where cancer and other types of chronic disease may develop.  In addition to making unhealthy food choices, it should be noted that there are behavioral changes such as smoking, obesity, sedentary lifestyle, poor sleep and unmanaged stress that are known to act as inflammatory factors that can lead to the development of some types of cancer.  The power of making healthy lifestyle choices, both in how we fuel and care for our body, remains our best option for preventing the development of many types of cancer.  We know that good health requires effort, dedication and determination to pursue an active, disciplined lifestyle that maximizes health and wellbeing.

To help understand how inflammation can lead to cancer, it is important to understand that there are two types of inflammation found in our bodies.  One is acute inflammation that occurs when we have a bee sting, splinter or flu virus where our immune system jumps into action sending an army of white blood cells and proteins to help fight off the enemy.  When the inflammation is resolved, the immune response shuts down and everything goes back to normal.   However, there is a second type of inflammation known as chronic inflammation.  There is a growing body of evidence citing that the link between diet and cancer may be found in chronic inflammation that occurs when our immune system fights to repair an ongoing problem, such as obesity, but never receives the signal to stop. In this scenario our body mistakenly identifies healthy tissues as harmful pathogens.  In addition to causing some types of cancer, chronic inflammation may be the root cause of many of the chronic diseases we see as we age including type 2 diabetes, cardiovascular disease, arthritis, and cognitive decline.

To include lean beef as part of your healthy diet consider choosing sensible portions as a part of your meal rather than the main focus of your meal.  Here is a sample 1600 calorie menu using lean beef:

Breakfast:

  • 1 corn tortilla
  • ¾ cup mixed berries
  • Huevos Rancheros (1 egg  with 1 oz. lean sirloin)
  • Ranchero Sauce
  • 2 slices avocado

Morning Snack:

  • 1 (6 oz) low fat Greek Yogurt
  • Lunch:
  • Roast beef  with Swiss on Rye
  • Romaine lettuce, tomato, pickle
  • 1 orange
  • Afternoon Snack:
  • 5 whole grain crackers
  • 1 low fat string cheese

Dinner:

  • 1 cup mashed sweet potato
  • 4 ounces grilled beef tenderloin
  • 2 cups spinach salad with dried cranberries and pecans
  • 1 cup grilled asparagus

Bedtime Snack:

  • ½ ounce dark chocolate
  • 6 almonds

The very best tool we have for maintaining optimum health is to follow these simple guidelines:

  1. Eat 3 small meals + 2 to 3 snacks a day to stay fueled and keep energy levels maximized.
  2. When eating a carbohydrate food (starches, fruits or dairy) always combine it with a protein or healthy fat to keep blood sugars stable and increase satiety.
  3. Avoid hunger!  By eating every 3 hours and always balancing a carbohydrate with a protein or healthy fat, you will avoid hunger and prevent overeating or making poor food choices.

In summary, lean beef can be a vital part of a healthy, balanced lifestyle.  It is a bioavailable source of protein bringing a unique set of important nutrients that are difficult to find in alternate sources.  It is our recommendation that lean beef be enjoyed in moderation with fruits, vegetables, whole grains and low fat dairy as a part of a healthy diet.