Whereas beef jerky is an efficient supply of protein and a more healthy snack possibility than a number of different processed meals, it’s finest consumed sparsely. Beef jerky will be comprised of numerous cuts of beef utilizing a mix of smoking, curing, and drying strategies, all of that are particulars that may have an effect on how overconsuming this snack could affect your well being.
Macronutrients in Beef Jerky
A 1-ounce (oz) serving of beef jerky gives 9.4 grams (g) of protein, making it a useful supply of this necessary macronutrient. The beneficial dietary allowance of protein (the minimal it’s best to eat to keep away from a deficiency) is 0.8 g per kilogram of physique weight, or 0.36 g per pound of physique weight, per day. For instance, a 150-pound particular person ought to purpose to eat 54 g of protein per day. A single serving of beef jerky would offer over 17 % of their day by day protein wants.
Relying on the reduce of beef used to make jerky, this snack also can include comparatively excessive quantities of saturated fats, which might pose dangers to your coronary heart well being. Consultants suggest consuming not more than 7 % of your day by day energy from saturated fats, which equates to fifteen.5 g of saturated fats per day, or 140 energy per day for somebody following a 2,000-calorie weight loss program. In keeping with FoodData Central, 1 oz of beef jerky comprises simply over 3 g of saturated fats, offering 27 energy from saturated fats. Whereas this quantity itself isn’t too regarding, it’s simple to see how reaching for a second or third serving of this snack alone can result in an overconsumption of saturated fats over the course of a day.
Beef jerky is a low-carbohydrate snack, with 1 oz containing simply 3.1 g of carbohydrates. Folks following low-carb diets just like the ketogenic weight loss program and paleo weight loss program discover that beef jerky can match properly into these consuming plans.
Micronutrients in Beef Jerky
Beef jerky is a good supply of iron, offering 1.5 milligrams (mg) per 1-oz serving. Iron is an important nutrient within the blood liable for the transport of oxygen from the lungs all through the physique.
Beef jerky additionally a useful supply of zinc, containing 2.3 mg per 1-oz serving. In keeping with the Workplace of Dietary Dietary supplements, grownup girls want 8 mg of zinc per day and grownup males want 11 mg of zinc per day. Zinc is one other necessary mineral for total well being, supporting cell division processes, wound therapeutic, and immune system operate.
Beef jerky is taken into account an excellent supply of Vitamin B-12 as properly, with a 1-oz serving offering about 0.3 micrograms (mcg) of the nutrient. In keeping with Mayo Clinic, adults ought to purpose to eat about 2.4 mcg of Vitamin B-12 day by day. Vitamin B-12 is important for nerve cell and pink blood cell well being.
Aspect Results of Consuming Too A lot Beef Jerky
Consuming an excessive amount of beef jerky can have an effect on your total well being in a number of methods.
Regardless of its dietary wins, beef jerky is excessive in sodium, with 1 oz together with 505 mg of the mineral. The beneficial day by day restrict of sodium is lower than 2,300 mg, in line with the Facilities for Illness Management and Prevention. Sodium is well-known for its capability to extend fluid retention, which spikes blood strain and places undue stress on the guts. Hypertension is a serious danger issue for different critical well being circumstances akin to kidney illness, coronary heart illness, and stroke, in line with the World Well being Group.
Overconsuming beef jerky also can result in excessive ldl cholesterol as a result of snack’s saturated fats content material. The preparation methodology of beef jerky can have an effect on your total well being, too, particularly whenever you eat it in giant portions.
Some beef jerky is smoked, and smoked meats are thought of carcinogenic as a result of presence of dangerous chemical substances which can be launched from meat when it’s cooked at excessive temperatures, in line with Cleveland Clinic. Smoked meats are additionally related to increased dangers of stroke, coronary heart illness and kind 2 diabetes.
Different beef jerky merchandise are cured, a standard processing methodology used to assist meat retain its contemporary shade, protect its taste, and prolong its shelf life. Curing depends on using elements known as nitrites, which can additionally current carcinogenic results.
Once you eat an excessive amount of beef jerky — or any single explicit meals — over the long run, you danger not together with sufficient selection in your weight loss program to supply your physique with the varied, balanced vitamin it must thrive. Reaching for beef jerky too usually can imply lacking out on necessary vitamins like nutritional vitamins, fiber, and unsaturated fats present in different wholesome meals selections.
