For many South Africans, red meat is a love language spoken fluently at braais, Sunday lunches, and family feasts. However, beyond the sizzle and smoke, how healthy is your favourite cut?
Turns out, red meat doesn’t have to be the villain in your diet. When chosen wisely and prepared with care, it can be a powerhouse of nutrition.
In a Health For Mzansi article, powered by the Red Meat Producers Organisation (RPO), Nolitha Mfazwe from KwaLanga in Cape Town explains that red meat is an easy option for her family.
She says she has noticed that red meat needs to be seared before boiling it, especially if it has fat.
“You don’t need to add any extra fat. Sear your meat on low heat, let its fat reduce, and then it simmer for a few minutes before boiling it,” says Mfazwe.
The truth about red meat and heart health
Registered dietitian and founder of Dietitians 24, Kulani Mtileni, based in Polokwane, Limpopo, shares that one of the common myths is that red meat is always unhealthy.
He points out that some street theories, like “red meat causes heart attacks,” red meat causes cancer”, and “grass-fed beef is always healthier,” are common myths circulating online and on social media without factual backing.
“Lean cuts of unprocessed red meat can be a good source of essential nutrients such as protein, iron, zinc, and vitamin B12. Moderation and choosing lean cuts are key,” Mtileni says.
“There is a belief that all red meat consumption is linked to an increased risk of heart disease.” However, he says the relationship between red meat and heart health is more complex.
“While some studies suggest a correlation between high consumption of processed and fatty red meats and heart disease, lean cuts of unprocessed red meat in moderation should be part of a balanced diet.
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Selecting lean cuts
The article also explores how to maximise health benefits by choosing lean cuts of meat. Options like sirloin, tenderloin, and eye of round are lower in fat compared to other cuts. Trimming visible fat before cooking further reduces fat intake, promoting a healthier meal.
When it comes to portion control, moderation is key when incorporating red meat into your diet.
Health experts recommend limiting red meat consumption to appropriate portion sizes and balancing it with other protein sources like fish, poultry, legumes, and plant-based alternatives.
Cape Town-based chef Chulu Mavuso says one needs a strategy when selecting red meat from the shelves. Her recommendations include sirloin, fillet, and lean ground beef (90% lean or higher).
Other affordable red meat options include stewing beef, which is ideal for slow cooking and tenderising, brisket, and beef goulash. “When selecting red meat, look for leaner cuts,” she advises.
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