Monday, March 11, 2013
Article # 380. A Grocery List for Lean Meats on a Low-Carb Diet
Skinless poultry, which includes the white meat of chicken, turkey and Cornish hens, is very lean. Each 3 1/2 ounces of the lean meat contain less than 10 grams of total fat, less than 4.5 grams of saturated fat and trans fat, and less than 95 milligrams of cholesterol in each 100 gram serving of meat. One 2- to 3-ounce serving of skinless poultry contains under 3 grams of fat. Poultry cuts are among the leanest meats you will find at most grocery stores. Broil, bake or grill these cuts, and eat them with green salads or a medley of non-starchy vegetables, such as broccoli, cauliflower and asparagus, to create a low-carb meal.
Beef cuts are high in many important nutrients, including iron and vitamin B-12. Beef can be healthy if you only consume lean cuts and eat it in moderation. Beef cuts with "round" or "loin" in the name are leaner than "chuck," because they come from the part of cows that is less fatty. Tenderloin, top loin, sirloin tip and ground round are examples of lean beef products. Always choose meat that is between 90 to 95 percent lean to keep your fat intake low. The percentage is printed on most beef packages.
Pork and Lamb
Like beef, a pork or lamb cut with "loin" in its name is low in fat. Pork center loin, pork tenderloin and lamb tenderloin contains under 3 grams of fat per serving. One serving is 2 to 3 ounces in weight and equivalent in size to a deck of cards. Most pork and lamb cuts have visible fat, which you can trim off with a sharp knife. Combine pork and lamb cuts with lightly steamed peppers and diced zucchini for a delicious, low-carbohydrate, low-fat meal.
Preparing Meats to Keep Them Lean
Always steam, grill, poach, bake or broil lean meats to keep their fat content low. Sautéing or frying lean meats in oil dramatically increases the fat content, even if you use healthy oils, such as olive or coconut oil. Avoid battering your meats or adding creamy sauces. Lightly season lean meats using herbs such as rosemary, sage and thyme to make them delicious and to keep the fat and carb content low. If it is within your budget, choose lean cuts that are free-range, organic or grass-fed, since most commercial cuts contain antibiotics and hormones. Eatwild.com suggests that grass-fed meats are also lower in saturated fats and higher in vitamins and minerals.