For this reason, meat has (especially fatty meat) was demonized.
But recent studies have shown that saturated fat is harmless [2] ... and the meat was a comeback as a health food.
That is, there are some problems with the fatty acid composition of the elevated "conventional" meat.
Choose lean, it is also suitable for people who have a diet rich in carbohydrates, or the need to increase your protein intake, keep calories [3] low.
This article takes a detailed look lean and fat, what to look for and how to. Good decisions to make on their own goals and preferences
The differences in energy and macronutrients
The most obvious difference between the lean and fat is fat ... with fatty meats are much higher in total fat.
Since fat contains 9 calories per gram compared to four calories per gram protein calories are higher in high-fat meat.
For example differs from 100 grams (3.5 ounces) chicken parts includes:
- Breasts (lean): 165 calories with 4 grams of fat and 31 grams of protein ( 1 ).
- Wings, skin and meat (fat): 290 calories, 19 g of fat and 27 grams of protein ( 2 ).
As you can see, a piece of chicken fat contains almost twice as many calories as a piece of chicken.
Conclusion: The main difference between the lean and fat is the fat. Fatty meats are also much higher in total calories.
Differences micronutrient
Meat [4] is a very nutritious food. Contains a bit of almost everything you need.
However, there are subtle differences in the micro-nutrients (vitamins and minerals) between fat and lean meat.
The main difference is that the fat meat in general to be high in fat soluble vitamins. These include vitamins A, D, E, and K2.
That is, the difference is not great and micronutrients is certainly no compelling reason to choose one type of meat in the other.
To maximize [5] , the amount of nutrients you get from animal foods, you should regularly eat offal such as liver.
Conclusion: Meat may be slightly higher in fat-soluble vitamins such as lean meat, but the difference is not very large.
Day, the animals are fed in a way that the meat is in omega-3 fatty acids much lower
Our food environment has changed since the dawn of agriculture.
It was even more dramatic changes in the last hundred years, and has been completely changed in the last decades.
Back in the day, our Paleolithic [6] ancestors ate a lot of meat ... but by the wild animals they hunted.
These animals roamed freely, eat grass or bugs or something like that to your liking.
Compare this with the animals today are normally latched and fed artificial diet based on corn and soybean [7] .
The truth is ... that not only what we eat. Is also important that the foods we eat, eat.
Animals fed grains contain less omega-3 than the animals that were fed fatty acids are grass [8] , which is the food, which have evolved to eat ( 3 , 4 ).
However, they contain more omega-6, so that your distorted omega-6 to omega-3.
The problem is ... we eat these fatty acids in balance. Most people today eat a lot of omega-6 fatty acids, while the consumption of Omega-3 is low ( 5 ).
Therefore much fat food grain of the meat can lead to problems by an imbalance in the omega-6 and omega-3 [9] entry.
However ... I personally am not convinced that this is something you should fear.
While avoiding the main sources of omega-6 fatty acids (processing vegetable oils [10] ), then the benefits of avoiding high meat conventionally may not be worth the effort.
If you try to optimize your omega-6 and omega-3, you can only eat grass fed meat / pasture raised, or opt for lean meats and supplement their diet with others healthy fats [11] instead.
If you eat fatty meat were conventionally raised, and make sure your intake of Omega-3 is suitable for consumption of oily fish or fish oil taken regularly.
Conclusion: "Classic" raised meat usually be much lower in omega-3 fatty acids than meat from animals fed a natural diet. It is important to take measures to ensure that you have enough omega-3.
When protein intake is a priority, then lean meat is a better choice
Studies show that a high protein intake [12] can have multiple benefits for weight loss and body composition (have 6 , 7 , 8 ).
For some people .... especially athletes, bodybuilders and people who need to lose weight [13] , the focus is a good idea on the protein.
Under these circumstances, lean meats is a much better choice, because they get the same amount of fat and meat protein would also be a whole lot to bring calories.
For example, to bodybuilders would easily eat 200 grams of protein on your calorie limit if they have all the fat meat proteins they want.
Conclusion: The choice of lean meat instead of fat is important, if you eat more protein, without the total calorie intake.
On a low carb diet (especially keto), fatty meats are usually a better choice
While diet depends on the context.
, A food is "good" or "bad" is entirely dependent on the person.
A variable that is important when it comes to defining the role of fatty foods, is an individual carbohydrate [14] entry.
Many studies show that eating low carb (a low carb diet [15] ) led to impressive gains in health ( 9 , 10 , 11 ).
If you do not eat a lot of carbohydrates, energy needs to get instead of fat. Otherwise you can end up starving and abandoning the scheme.
Therefore, fatty meats are a perfect food for people who are carbohydrate / low eating ketogenic diet.
But for people who consume a moderate to high amount of carbohydrates, choosing lean meat is better. Food is rich in carbohydrates and high in fat at the same time a bad idea.
Home message
At the end of the day, is the main difference between the lean and rich fat (and calories).
For people who have a low carb or eat ketogenic diet [16] , is usually more fat a good thing.
But others hold less calories and high in protein may be a better option.
So naturally, untreated meat eating is important ... no matter whether it is fat or not. Processed meat is healthy.
To sum up ...
1 If you eat low-carb, select fatty meat.
2 If you are mid to high carb, or the need to increase your protein intake without increasing calories, and choose to eat lean meats.
3 always eat raw meat fed pasture raised and choose / when available and affordable.
That's it.
Credentials
- ^ saturated fatty acids (authoritynutrition.com)
- ^ harmless (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ meat (authoritynutrition.com)
- ^ maximize (authoritynutrition.com)
- ^ Paleolithic (authoritynutrition.com)
- ^ soybean (authoritynutrition.com)
- ^ grass (authoritynutrition.com)
- ^ omega-6 and omega-3 (authoritynutrition.com)
- ^ vegetable oils (authoritynutrition.com)
- ^ healthy fats (authoritynutrition.com)
- ^ high protein intake (authoritynutrition.com)
- ^ to losing weight (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ ketogenic diet (authoritynutrition.com)
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