While beef jerky is a good source of protein and a healthier snack option than a host of other processed foods, it’s best consumed in moderation. Beef jerky can be made from various cuts of beef using a combination of smoking, curing, and drying methods, all of which are details that can affect how overconsuming this snack may impact your health.
Macronutrients in Beef Jerky
A 1-ounce (oz) serving of beef jerky provides 9.4 grams (g) of protein, making it a helpful source of this important macronutrient. The recommended dietary allowance of protein (the minimum you should consume to avoid a deficiency) is 0.8 g per kilogram of body weight, or 0.36 g per pound of body weight, per day. For example, a 150-pound person should aim to consume 54 g of protein per day. A single serving of beef jerky would provide over 17 percent of their daily protein needs.
Depending on the cut of beef used to make jerky, this snack can also contain relatively high amounts of saturated fat, which can pose risks to your heart health. Experts recommend consuming no more than 7 percent of your daily calories from saturated fat, which equates to 15.5 g of saturated fat per day, or 140 calories per day for someone following a 2,000-calorie diet. According to FoodData Central, 1 oz of beef jerky contains just over 3 g of saturated fat, providing 27 calories from saturated fat. While this amount itself isn’t too concerning, it’s easy to see how reaching for a second or third serving of this snack alone can lead to an overconsumption of saturated fat over the course of a day.
Beef jerky is a low-carbohydrate snack, with 1 oz containing just 3.1 g of carbohydrates. People following low-carb diets like the ketogenic diet and paleo diet find that beef jerky can fit well into these eating plans.
Micronutrients in Beef Jerky
Beef jerky is a great source of iron, providing 1.5 milligrams (mg) per 1-oz serving. Iron is an essential nutrient in the blood responsible for the transport of oxygen from the lungs throughout the body.
Beef jerky also a helpful source of zinc, containing 2.3 mg per 1-oz serving. According to the Office of Dietary Supplements, adult women need 8 mg of zinc per day and adult men need 11 mg of zinc per day. Zinc is another important mineral for overall health, supporting cell division processes, wound healing, and immune system function.
Beef jerky is considered a good source of Vitamin B-12 as well, with a 1-oz serving providing about 0.3 micrograms (mcg) of the nutrient. According to Mayo Clinic, adults should aim to consume about 2.4 mcg of Vitamin B-12 daily. Vitamin B-12 is essential for nerve cell and red blood cell health.
Side Effects of Eating Too Much Beef Jerky
Eating too much beef jerky can affect your overall health in several ways.
Despite its nutritional wins, beef jerky is high in sodium, with 1 oz including 505 mg of the mineral. The recommended daily limit of sodium is less than 2,300 mg, according to the Centers for Disease Control and Prevention. Sodium is well known for its ability to increase fluid retention, which spikes blood pressure and puts undue stress on the heart. High blood pressure is a major risk factor for other serious health conditions such as kidney disease, heart disease, and stroke, according to the World Health Organization.
Overconsuming beef jerky can also lead to high cholesterol due to the snack’s saturated fat content. The preparation method of beef jerky can affect your overall health, too, especially when you eat it in large quantities.
Some beef jerky is smoked, and smoked meats are considered carcinogenic due to the presence of harmful chemicals that are released from meat when it’s cooked at high temperatures, according to Cleveland Clinic. Smoked meats are also associated with higher risks of stroke, heart disease and type 2 diabetes.
Other beef jerky products are cured, a common processing method used to help meat retain its fresh color, preserve its flavor, and extend its shelf life. Curing relies on the use of ingredients called nitrites, which may also present carcinogenic effects.
When you eat too much beef jerky — or any single particular food — over the long term, you risk not including enough variety in your diet to provide your body with the diverse, balanced nutrition it needs to thrive. Reaching for beef jerky too often can mean missing out on important nutrients like vitamins, fiber, and unsaturated fat found in other healthy food choices.
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