Nutrients You Get From Steak
Steak contains essential nutrients that are beneficial for your body, such as improved nerve function, digestion, and immune support. Let’s take a closer look at the nutrients in 100 grams of cooked steak [2].
As you can see, steak is an excellent source of several nutrients. It’s important to note that the exact nutritional content can vary based on your cooking method and the cut of meat. So, let’s get to know different types of steak and find out which ones are better for weight loss.
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Types of Steak
The steak comes in many different types, and each one has its own taste and nutritional content. These are some of the most popular types of steak:
- Filet Mignon: It is a lean cut with less fat than many other steaks.
- Kansas City Strip: It has a good balance of flavor and tenderness.
- Ribeye: Ribeye steaks are known for their rich, juicy flavor due to their high fat content.
- T-Bone: A T-bone steak includes a T-shaped bone with meat on either side, offering a mix of textures.
- Porterhouse: Larger than a T-bone, Porterhouse steaks provide more tenderloin.
- Top Sirloin: This cut is leaner and is a good choice for those looking for a healthier option.
- Flat Iron: Taken from the shoulder, flat iron is known for its rich flavor and tenderness.
- Tomahawk: This is a larger cut with the rib bone attached, known for its impressive presentation and flavor.
- Eye of Round: Eye of round steak is a lean, boneless cut of beef from the back leg of a cow. It’s a small roast cut that’s about 1-1.5 inches thick and has a natural, circle-like appearance.
- Sirloin Tip: Sirloin tip is also known as Knuckle or Round Tip. It’s a lean, boneless cut of beef that is often used as roasts, which are great when braised but can also be cut into steaks or used to make ground beef.
- Top Round: It’s an inexpensive cut that comes from the rump and hind legs. The muscles in this area are used for movement, so the beef is leaner and less tender.
- Bottom Round: A bottom round steak is a lean and affordable cut of beef from the hind leg of a cow, specifically the bottom section of the round primal cut.
The table below shows how many calories, fats, cholesterol, and protein are in different types of steak in 3 oz (85g) [3]:
So, which of these types of steak are best if you want to lose weight and enjoy great taste?
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The Best Cuts of Meat for Weight Loss
Generally, leaner cuts are the best kinds of steak for weight loss, as they have higher levels of protein and lower fat content [4].
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A lean cut of beef usually has less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per 3.5-ounce serving.
Extra-lean cuts go even further, with less than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol [5]. Some of the best lean and extra-lean steak options for weight loss are:
- Eye of round steak
- Sirloin tip
- Top round
- Bottom round
- Top sirloin
By trimming and draining excess fat, you can reduce the fat content even more [6]. But how exactly do these types of steak help weight loss?
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The Benefits of Eating Steak for Weight Loss
Steak is a good food for weight loss because it’s full of nutrients, especially protein, which keeps you full and helps burn calories [7].
Let’s get into details and see how protein affects weight loss and what advantages eating steak can offer.
Steak Contains High Amounts of Protein
Protein helps you burn more calories and keeps you satiated longer, so you eat less, which means lower caloric intake. Research shows that eating more protein can keep your muscle mass and help decrease blood pressure [8].
Steak Can Help Satiety and Reduce Snacking
The protein in steak can help stabilize blood sugar levels and control cravings for unhealthy snacks by influencing hormones like GLP-1 and PYY, which signal to your brain that you’re full, helping appetite control and preventing overeating.
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Also, stable blood sugar levels play a role in regulating hormones like insulin, helping to prevent insulin resistance, reducing the risk of diabetes, and maintaining steady energy levels, which lowers the need for eating and snacking every now and then [9].
Steak Helps Muscle Building
Steak provides high-quality protein with all the essential amino acids needed for muscle growth. These amino acids repair and rebuild muscles after exercise, leading to increased muscle mass and strength [10].
Steak Contains Iron and Selenium
Steak is rich in iron and selenium, which help weight management and improve health.
Iron is responsible for carrying oxygen to cells and creating new blood cells. Iron shortage can slow down metabolism and hinder weight loss.
Eating steak, which provides about 33% of daily iron needs in a 3-oz serving, along with other iron-rich foods, is an effective way to boost iron intake, support a healthy metabolism, and boost weight loss [11].
Selenium in steak is key for thyroid health, which regulates metabolism and weight. People with obesity or iron deficiency often lack selenium.
Studies show that selenium helps with obesity by reducing fat accumulation, fighting inflammation, and balancing gut bacteria, which is crucial for managing weight and iron levels [12].
We have focused on steak, but it doesn’t mean other kinds of meat are not good for weight loss.
Learn More: What Is The Best Way to Cook Tomahawk Steak: Grilling or Oven-Cooking?
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