Is Beef Jerky Good for Weight Loss?

Beef Jerky for Weight Loss: Is Beef Jerky Good for Weight Loss?

Over the past 12 years in my profession as a personal trainer, I’ve been asked many times about the impact different foods can have on health and weight loss.

Today I am answering the question is beef jerky good for weight loss?

Eating beef jerky can help with weight loss because it’s rich in protein, making you feel full and preserving muscle.

Protein also helps control hunger and speeds up metabolism, assisting in burning fat due to its higher thermic effect compared with carbohydrates and fats.

However, it’s important to eat beef jerky in moderation due to its high level of processing and extremely high sodium content.

Many research studies have found a link between diets that include a lot of processed and cured red meats, such as beef jerky, and an increased chance of getting certain cancers.

Additionally, consuming too much salt can negatively impact different parts of your health, such as your heart, blood pressure, and the likelihood of having a stroke.

It’s also worth noting that dehydrated and preserved meats, such as beef jerky, often contain harmful substances called mycotoxins.

These toxins are produced by fungi that develop on meat. A recent study linked mycotoxins with the development of cancer.

Without further ado, let’s take a deeper look at the potential health and weight loss benefits of beef jerky.

Beef Jerky Nutrition

One 20g piece of beef jerky contains:

Calories: 82kcal
Carbohydrates: 2.2g
Sugars: 1.8g
Protein: 6.64g
Fat: 5.12g

Beef jerky is a popular and convenient snack that derives its name from the Quechua term “ch’arki,” meaning dried, salted meat.

Crafted from lean beef cuts, it undergoes marination with various sauces, spices, and additives, followed by processes like curing, smoking, and drying before packaging for sale.

As a snack, the debate often revolves around its healthiness.

With its high protein and low carb content, beef jerky stands out as a nutritious choice compared to many other snacks.

Suitable for diets like low carb and paleo, it boasts important minerals such as zinc and iron, vital for immune and energy support.

Additionally, its extended shelf life and portability make beef jerky ideal for travel, backpacking, and situations with limited fresh food access, providing a convenient protein source.

Despite its nutritional benefits, moderation is an important factor due to some downsides.

Notably, it contains excessive sodium, with a 1-ounce serving providing approximately 22% of the daily allowance.

Excessive sodium intake poses risks to heart health, blood pressure, and stroke, making it unsuitable for sodium-restricted diets.

What’s more beef jerky’s high level of processing often raises concerns.

Studies link diets rich in processed and cured meats to an increased risk of cancers, particularly gastrointestinal cancers.

As mentioned earlier, dried and preserved meats like beef jerky may also have harmful substances known as mycotoxins. These toxins are created by fungi that grow on the meat. A recent study has connected mycotoxins to the occurrence of cancer.

Beef Jerky Benefits

Here are four benefits of beef jerky:

1. High Protein Content

Beef jerky serves as an excellent source of protein, making it a satisfying and nutritious snack. The lean cuts of beef, marinated with various flavours, provide a protein boost that can contribute to muscle maintenance and overall satiety.

2. Low Carb Option

For those following low-carb or paleo diets, beef jerky proves to be a suitable and satisfying choice. Its low carbohydrate content makes it an ideal snack, especially for individuals looking to maintain a balanced and controlled carbohydrate intake.

3. Rich in Essential Minerals

Beef jerky is not only flavourful but also offers essential minerals such as zinc and iron. These minerals play vital roles in supporting immune function and maintaining energy levels, adding to the nutritional value of this snack.

4. Long Shelf Life and Portability

One of the notable advantages of beef jerky is its extended shelf life and portability. This makes it a convenient option for individuals on the go, whether traveling, backpacking, or facing situations where access to fresh food is limited. Its durability ensures a reliable source of protein even in challenging environments.

Best Way to Make Your Own Beef Jerky

Making your own beef jerky at home is actually pretty easy.

The cool thing is, you get to be in charge of all the ingredients, especially the amount of sodium.

Here’s the deal: Grab a lean cut of beef like top round, eye of round, bottom round, sirloin tip, or flank steak, and slice that beef into thin pieces.

Once you’ve got your slices, give them a nice soak in herbs, spices, and sauces that you like.

Then, pat those jerky strips dry to get rid of any extra marinade and toss them into a meat dehydrator set at 155–165°F (68–74°C) for about 4–5 hours, depending on how thick the meat is.

No dehydrator? No worries! You can get similar results using an oven at a low temperature — think around 140–170°F (60–75°C) for 4–5 hours.

Oh, and here’s a pro tip: After the dehydrating part, let the beef jerky sit at room temperature for another 24 hours before you pack it up. If you’re not planning to munch on it within a week, freezing the jerky is a smart move.

Is Beef Jerky Good for Weight Loss?: Summary

Beef jerky can be a supportive ally in weight loss due to its favourable nutritional composition.

Packed with high-quality protein and low in carbs, it proves to be a satisfying and healthy snack, promoting a sense of fullness that can curb excessive calorie intake.

The lean cuts of beef used in jerky, marinated with a variety of herbs and spices, contribute to its rich flavour without compromising on nutritional value.

Additionally, its portability and extended shelf life make it a convenient option for those on a weight loss journey, ensuring a readily available, protein-packed snack during travel or in situations with limited access to fresh food.

However, moderation is key, as beef jerky comes with downsides. Its high sodium content, potentially harmful in excess, makes it important to be mindful of daily intake.

Furthermore, its processed nature raises concerns about a link to certain cancers and possible contamination with mycotoxins.

As with most foods, beef jerky can be enjoyed in moderation as part of a healthy weight loss routine.

Always remember, there are no miracle foods with magical weight loss powers.

Reaching and maintaining your desired weight involves consistently balancing the calories you consume with the ones you burn in the long run (calories in versus calories out).

Thanks for checking out is beef jerky good for weight loss?

Keep pushing.

Speak soon.

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