Collection of 10 Triptychs for the Community

Collection of 10 triptychs for the Community

The articles whose titles are in bold were written by the graduate Viviana Viviant and the rest by the graduate Torres.

1-Identikit of beef (Argentine). 2-Beef: is it fattening? 3-Beef versus other kinds of meat. 4-Beef at the family table. 5-Beef in childhood. 6-Beef, pregnancy and breastfeeding. 7-Beef and cardiovascular disease. 8-Beef and diabetes. 9-Beef and organism defenses. 10-Beef in sports.

IDENTIKIT OF BEEF

By the university graduate VIVIANA VIVIANT, Registration No. 1680. Permanent member of the Argentine Associatiation of Dietitians and Nutritionist Dietitians (AADYND), for the Argentine Beef Promotion Institute (IPCVA).

The nutritional value of beef is indisputable even though it commonly gets a bad press. Even when Nutrition and Health Organizations recommend a lower intake of animal origin foods and a higher intake of vegetable foods, ALL OF THEM are important in a balanced diet. It is also true that consumers are more and more informed and demanding regarding the quality of foods offered to them, creating a more diversified and complex demand. Beef is not out of this trend as people demand products with added value. The quality of beef is determined by a series of attributes, among which the following are very important: nutritional characteristics, organoleptic or sensory properties, innocuousness aspects (lack of biological contaminating agents and / or chemical waste) and service.

Analyzing its nutritional value:

Its key nutrients are:

*excellent quality proteins (with all the essential amino acids –componenets of proteins- that organisms cannot produce) their function is to form, repair and preserve all the tissues in the body; *B complex vitamins, this group of vitamins basically acts on the right cardiovascular and nervous system functioning and on the organism’s energetic processes; *iron and zinc (highly utilizable and very important among minerals) they protect organisms’ defense systems, take part in the process of formation of red blood cells and provide a barrier against infections; *phosphorus, it is essential for bone formation (together with calcium and vitamin D) as well as for normal cell functioning including neurons; *selenium, as it is an antioxidant it contributes to the prevention of premature cell aging; *sodium, as it contains a low amount of sodium it can be consumed by people suffering from high arterial pressure; *fats and cholesterol, Argentine beef is naturally reduced in fat and cholesterol and, if low-fat cuts such as the ones in animals’ hind quarters which are generally used to prepare breaded beefsteaks and also lean eye round, tenderloin, top sirloin and tri-tip, striploin and shoulder and special mince are chosen their content is even lower. Regarding fats, there is some further information that will be provided in the following item.

Beef “Made in Argentina”

* Its benefits *

Argentine bovines are grass-fed and, consequently, their meat is a natural product with a low level of intramuscular fat (“streaky”, which cannot be removed before cooking), saturated fat and cholesterol and it contains the right amount of essential fatty acids, which make it incomparable to other meats. Our meat is obtained through traditional grass-feeding livestock production systems and it is thus distinguished from meat that is obtained by means of intensive production systems in which animals are raised in feedlots and fed on grains. Nowadays it is known that the amounts of intramuscular fat, the fatty acid profile and the amount of cholesterol in any kind of meat depend almost exclusively on the production system used. Our cows are raised in freedom and fed on pastures and these are the key aspects of our meat’s composition and particular characteristics that differentiate it from beef produced in other countries.

Advice to housewives

The most expensive cuts are those that contain lower amounts of fat and cholesterol, that is to say, they are highly recommended from the point of view of health and because they yield more. This is why it is so important to analyse the cost/benefit relation as what seems to be the most economical later proves to be less healthy and to yield less.

Ways of cooking: the healthiest ones

Cooking beef on a griddle or on a grill is good to eliminate its fat, as well as boiling it (for example, stew) provided cooking water is thrown away (even though some vitamins may be lost); whereas if beef is cooked in the oven (if it is not defatted before cooking), en casserole or fried its fat is kept (or more fat may be added).

BEEF CUT GRILL GRIDDLE OVEN EN FRYING- CASSEROLE PAN

Tenderloin * * *

Tri-tip * * *

Eye round * * *

Top sirloin * *

Striploin/Spencer roll * *

Inside cap * * *

Cuts for breaded beefsteaks * * *

Mince * * * *

Cutaneus Trunci * * *

Thin flank * * *

Shell steak * * * *

Shoulder for steaks * *

Shoulder in pieces * * Rib plate/Plate cap * * *

Roast beef for steaks * *

Roast beef in pieces * *

Skirt * * *

Brisket navel plate * * * *

Clod/heel–leg of beef/Shank * bone in

Consulted bibliography, scientific articles and Web pages.

1 AADYND, Guías Alimentarias para la Población Argentina, Manual de multiplicadores, 2000. (Nutritional Guides for the Argentine Population, Manual of Multipliers, 2000) www.aadynd.org.ar. 2 Estudios sobre carnes argentinas. (INTA –National Institute of Agricultural Technology-, Research on Argentine meats) www.inta.gov.ar. 3 Kedzierski M, Schindler de Avila V, Pruzzo L, de Santa Coloma LF, Facultad de Agronomía, Effect of feeding regimens on fatty acids, intramuscular fat and cholesterol in Hereford steers, Meat Science, 2003. www.agro.uba.ar. 4 Santini FJ, Rearte D, Grigera JM, INTA Balcarce, Jornada de Actualización Ganadera, Algunos aspectos sobre la calidad de las carnes bovinas asociadas a los sistemas de producción, 2003. (Balcarce, Refresher course on livestock, Some aspects about bovine meats related to production systems) www.inta.gov.ar. 5 National Cattlemen´s Beef Association (NCBA), Fact sheet: Dietary fat and meat, 1997. www.beefnutrition.org. 6 NCBA, Fact sheet: B-vitamins and meat, 2001. www.beefnutrition.org. 7 NCBA, Fact sheet: Zinc, dietary sources and bioavailability, 2001. 8 NCBA, Fact sheet: Zinc and immune response, 2001. 9 NCBA, Fact sheet: Selenium, dietary sources and bioavailability, 2001. 10 NCBA, Fact sheet: Beef role in improving overall diet quality, 2000. 11 NCBA, Fact sheet: Macronutrient distribution, diet plans, and beef role, 2001. 12 NCBA, Fact sheet: Conjugated linoleic acid and dietary beef: An update, 1999. 13 NCBA, Fact sheet: Stearic acid, a unique saturated fat, 2000. 14 Meat Export Federation, Beef nutrition, 2003. www.usmef.org.

BEEF: IS IT FATTENING?

In the same manner as other foods, if large amounts of beef are consumed the intake of calories increases. However, calorie contribution is reduced when low-fat cuts are chosen and when recommended portions are consumed.

Calories.

Calories will vary according to the chosen kind of cut. In order to mention two extremes we can say that 100 grams of eye round contribute about 100 calories while the same amount of rib plate contributes approximately 400 calories.

Regarding its fats.

There are some meat cuts that are naturally low in fat and only contain 1 to 2 grams percent while others can have up to 40 grams of fat as in the case of rib roast.

Hamburgers: TO EAT THEM OR NOT?

On the other hand, while common commercial hamburgers contribute about 220 calories per unit (even though there are 'light' ones too), if hamburgers are homemade and a lean meat cut is used in their preparation (for example, one with 5 % of fat) their caloric contribution will be reduced by approximately 45 %. To conclude we can say that hamburgers can be consumed, but the ideal option would be to prepare them at home using low-fat meat.

There are different kinds of fats

Beef cuts have two kinds of fats: the outer cover fat and the intramuscular one. Part of the cover fat is removed at meat processing plants, butcher’s shops, restaurants or at home. On the other hand, it is not possible to remove intramuscular fat, as in the case of peripheral fat and consequently it is the one that determines health risks to consumers. The factors that determine the quantity and quality of intramuscular fat are the following: age, sex, alive weight, breed or interbreed, growing speed and weather conditions but, essentially, the level of fatness and the nutrition of animals. The concept of 'meat as a not o healthy kind of food' comes in fact from countries with intensive production systems.

Content of intramuscular fat in different kinds of cuts (in 100 g. of fresh meat)

Kind of cut Intramuscular fat (g.) Topside / silverside 1 Outside flat 1.1 Eye round 1.6 Tri-tip 1.9 Striploin 2.4 Tenderloin steak 2.6 Rump cap 3 Cube roll 3.8 Tenderloin 3.8 Chuck tender 4.6

Regarding its proteins

Beef is a source of high quality proteins and this nutrient, apart from having a specific role in the tissue formation and repair processes, causes more energy consumption by the metabolism during its digestion and utilization (thermogenic effect), more satiety value, as well as contributing to avoid liquid retention. Weight loss programmes include foods that are rich in fiber such as vegetables and fruits, cereals and wholemeal by-products and legumes and are also enriched with complete proteins (those that have all the amino-acids that the body cannot produce) that do not contain fats, such as recommended beef cuts, poultry without skin, sea fish, skimmed dairy products and eggs (specially whites).

Consumption recommendations

Beef can be consumed daily, alternating it with white meats. It is enough to have it in one of the main meals –lunch or dinner- in accordance with each family’s habits. A daily intake of beef is recommended for both children and adults.

One portion equals the following:

- 1 steak - 2 home-made hamburgers - 3 meatballs - 3 slices of meat cooked in the oven - 1breaded beefsteak

Overweight people or people with obesity problems can consume it daily, in the amount indicated by their nutritionist.

Consulted bibliography, scientific articles and Web pages.

1- AADYND, Guías Alimentarias para la Población Argentina, Manual de multiplicadores, 2000. (Nutritional Guides for the Argentine Population, Manual of Multipliers, 2000) www.aadynd.org.ar. 2- De león M, INTA Manfredi, Boletín técnico, Producción animal, La intensificación de la ganadería y la calidad de la carne, 2005. (Technical bulletin, Animal production, Livestock farming intensification and meat quality, 2005) www.e-campo.com. 3- García P, Asociación de Productores de Carne Bovina Argentina (APROCABOA), Composición de carnes bovinas argentinas, 2005. (Association of Argentine beef producers –APROCABOA- Argentine beef composition, 2005) www.aprocaboa.com. 4- Congreso Mundial de Braford, La base pastoril de nuestros sistemas es garantía de alimento saludable, 2003. (Braford World Conference, Our pasture systems guarantee healthy foods, 2003) www.territoriodigital.com. 5- Vaccarezza L, Coordinación de Mercados Ganaderos, Secretaria de Agricultura, Ganadería, Pesca y Alimentación (SAGPyA), La guerra de la carne en los EEUU: carne a pasto versus carne a grano, 2002. (Livestock markets co-ordination, Secretary of Agriculture, Livestock, Fisheries and Foods - SAGPyA -, Meat war in the US: meat obtained from grass-fed animals versus meat obtained from grain-fed animals, 2002) www.e-campo.com. 6- Gil A, Huertas S, Instituto Nacional de Investigación Agropecuaria (INIA), Efectos de los diferentes sistemas de producción sobre la composición y calidad de las carnes, Revista médica uruguaya, 2003. . (National Institute for Agricultural Technology –INTA-, Effects of the different production systems on meat quality and composition, Uruguayan medical magazine, 2003) 7- Gagliastro G, INTA Balcarce, Semilla de girasol: una herramienta nutricional para valorizar la calidad de la grasa butirosa, 2003. (Sunflower seeds: a nutritional tool to value the quality of butyrous fat, 2003) www.asagir.org.ar. 8- Grigera Naón JJ, Facultad de Agronomía, Alimentación de bovinos para carne y contenido de CLA en la grasa intramuscular, 2003. (Agronomy College, Nutrition of bovines for meat and CLA content in intramuscular fat, 2003) www.asagir.org.ar. 9- Layman D, Boileau R, Erickson D, Painter J, Shine H, Sather C, Christon D, A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profile during weight loss in adult women, Journal of Nutrition, 2003. 10- Layman D, Boileau R, Erickson D, Baum J, Increased dietary protein modifies glucose and insulin homeostasis in adult women during weight loss, Journal of Nutrition, 2003. BEEF VERSUS OTHER KINDS OF MEAT

* Its advantages *

- Nutritional benefits:

Bovine meat contributes a larger amount of iron, zinc and some B-complex vitamins than white meats but their quality is the same. If beef cuts are rightly chosen they can have a smaller amount of fat and cholesterol than chicken, lamb and pork. Furthermore, Argentine beef contains a balanced amount of beneficial fatty acids basically due to the fact that animals are fed on pastures and that cows exercise. It also contains a good proportion of omega 3 fats and Conjugated Linoleic Acid (CLA), both contributing to health protection.

Comparative chart of calories and some nutrients of beef and other kinds of meat that are usually consumed lean (in 100 g.)

Kind of Calories Proteins Fats Cholesterol Iron (mg) Zinc meat (g) (g) (mg) (mg) Beef 111,5 20 3,5 60 3 6 Chicken 125 20 5 65 1,5 3 Fish 93,5 20 1,5 55 0,8 1,5 Pork 152 20 8 65 1 3 Common 170 20 10 70 2 4,5 lamb Patagonic 116 20 4 60 2 4,5 lamb

* Note: The shown values are average, there may be differences depending on the used chemical composition chart.

- Yield and satiety:

Due to the kind of muscular fibers that characterize beef, it remains longer in the stomach to be attacked and digested by gastric enzymes and thus its satiety value is higher. Consequently, it yields more as it is consumed in smaller amounts than white meats. Servings can be even smaller if beef is accompanied by, for example, a big portion of vegetables (of different colours).

-Easy to prepare and versatile:

Meat can be prepared in a thousand different ways and combines very well with almost all other foods, namely vegetables, rice, pasta and legumes. There is a great variety of recipes which are not time-consuming and thus can be easily prepared by housewives. On the other hand, it has been observed, according to research carried out by the Argentine Beef Promotion Institute (IPCVA) that there exists a widespread unawareness about the characteristics and use of alternative cuts.

-Family acceptance:

In comparison with other kinds of meat, beef is more readily accepted by each one of the family members, especially by children.

-Palatability:

The fact that our beef has an irreplaceable taste cannot be questioned. This concept summarizes the way in which beef consumption is valued by our population. The Argentine Beef Promotion Institute already has preliminary results of the first Meat Consumption Map in our country, which shows how important red meat consumption is for Argentine people.

-Price:

In general, in the case of beef there are more options and a wider price range to choose from depending on consumers’ possibilities and the cost/benefit analysis in comparison with other kinds of meat.

Consulted bibliography, scientific articles and Web pages.

1- Depetris G, Santini F, INTA Balcarce, Sistemas de alimentación y su impacto sobre las características químicas y organolépticas de la carne en bovinos, 2002. (Nutrition systems and their impact on the chemical and organoleptic characteristics of meat in bovines, 2002) www.inta.gov.ar. 2- Universidad Nacional de Luján, XIII Congreso Argentino de Nutrición, Tabla de composición química Argenfoods, 1999. (National University of Luján, XIII Argentine Congress on Nutrition, Argenfoods chemical composition chart, 1999) www.unlu.edu.ar. 3- Centro de Endocrinología Experimental y Aplicada (CENEXA), Tabla de composición química de alimentos, 1995. (Center of experimental and applied endocrinology – CENEXA- Foods’ chemical composition chart, 1995) 4- US Department of Agriculture, Agricultural Research Service, Lean beef has chicken on the run, 2002. www.nal.usda.gov. 5- National Cattlemen´s Beef Association, Fact sheet: Parity of beef with other dietary protein sources, 1999. www.beefnutrition.org. 6- National Live Stock and Meat Board, Education Department, Lessons on Meat, 1991. 7- Instituto de Promoción de Carne Vacuna Argentina (IPCVA), El Mapa del consumo de la carne vacuna argentina, 2005. (Argentine Beef Promotion Institute –IPCVA-, Argentine beef consumption map, 2005) www.ipcva.com.ar. 8- Aranceta Bartrina J, Nutrición comunitaria, Masson, 2001. (Community nutrition, 2001)

BEEF, PREGNANCY AND BREASTFEEDING

There are several organizations – Food and Agriculture Organization of the United Nations (FAO), World Health Organization (WHO) and the US National Research Council (NRC)- that have set forth nutritional recommendations that are suitable for different ethereal segments and biological groups of the population.

During pregnancy and breastfeeding there is an increase in the need of almost all nutrients (including proteins) whereas the levels of folic acid or vitamin B9 and iron are higher during pregnancy.

In general the increase in the intake of nutritional principles becomes necessary as from the fourth month of pregnancy since this is the period when the fetus increases its weight rapidly.

It should be remembered that during this period nutritional quality is more important than the amount of foods that are consumed.

Regarding calories.

Caloric requirements increase (slightly), not only to cover women’s typical needs but also those related to fetal development. According to the FAO, only 200 to 300 extra calories are required in the second half of the pregnancy period; this phenomenon can be explained by the combination of two factors, namely, the decrease of women’s activity level and a more efficient utilization of the energy by the organism. These calories should be provided by high nutritional density foods such as meats, dairy products, eggs and cereals combined with legumes. However, during the breastfeeding period extra calories amount to approximately 500, but this can vary depending on every woman’s weight and characteristics.

Even though vitamins and minerals are widespread in nature requirements may be so high that it is difficult to meet them only with foods. The iron and folic acid that are present in beef are the only ones that have to be supplemented with medicines.

It should be highlighted that vitamin and mineral supplements are not corrective measures for bad nutritional habits. Foods are the best means for the obtention of all the necessary nutrients. It is always better to incorporate nutritional principles in their ‘natural package’.

Proteins: the organism’s “building blocks”.

At this biological stage proteins are essential due to their ‘plastic’ function of forming, repairing and Maintaining all the tissues in the body. During pregnancy there is great tissue formation and this is why the proteins contributed by beef with all their essential amino acids are very important. Daily requirements, both during pregnancy and breast-feeding, increase by 55%.

In order to have an “IRON” health. During pregnancy iron requirements (and also zinc requirements though not in the same proportion) increase in order to allow the expansion of maternal blood volume, to form fetal and placental tissues and to prevent the irreversible consequences of its deficiency.

As this increase is very difficult to meet with foods only and due to the fact that organic reserves are generally very low in the majority of women, pregnant women should take iron supplements orally, namely ferrous salts, during the second and third quarters. Even when two daily medium portions of meat are included this requirement is not met.

Nevertheless, it should be borne in mind that in order to achieve a sufficient intake of iron it is advisable to consume meats, especially beef as it contributes more iron than chicken and fish, as well as other source foods combined with those that are rich in vitamin C for their better assimilation (raw vegetables, citrus fruits, kiwi fruit, strawberries). It is important to know that the kind of iron that is present in dark green vegetables (chard, spinach, broccoli) and in legumes (lentils, soya) is not easily utilized by our bodies as it needs vitamin C. Besides, fortified foodstuffs may be chosen and avoid factors that inhibit their absorption such as coffee, tea, chocolate or have them after an hour as from the intake or the foodstuff contributing iron.

For healthy babies…FOLIC ACID.

This vitamin belonging to the complex B, B9, participates in the formation and growth of several tissues of the body, the muscles, the nerves and the blood. Requirements are higher during pregnancy.

Before conception and during the first months of pregnancy women should pay special attention to choosing foodstuffs that are rich in folic acid to secure suitable consumption. Two daily portions of meat are not enough to meet this requirement, even though it is close. The developing fetus needs this vitamin and its low consumption is associated with birth defects.

Between 24 and 28 days after conception, before most women realize they are pregnant, the neural tube is closed; this structure will form the child’s spinal cord and brain. According to scientific evidence, the suitable consumption of folic acid during the pre-conception period prevents from 50% to 75% of cases of neural tube defects.

Consequently, all fertile women and especially those that are planning to get pregnant should consume sufficient amounts of this vitamin and they should also visit a nutritionist to learn how to include it in their daily diet.

Finally, vitamin B 12 also has an important role, meat as well as dairy products and eggs are its primary food sources. It is essential for the good functioning of the nervous system and for the formation of red corpuscles. B 12 requirements are increased during pregnancy and even more during the breast-feeding period. Beef is rich in this vitamin and thus it contributes a bit more than white meats. If there was a deficiency of this vitamin, it would cause a kind of anaemia called pernicious.

Consulted bibliography, scientific articles and Web pages.

1- Ingestas Dietarias de Referencia, Academia Nacional de Ciencias de los EEUU, 2001. (Reference Dietary Intakes, National Academy of Sciences of the US, 2001) www.nutrinfo.com.ar. 2- Morasso MC, XIV Congreso Argentino de Nutrición, Estrategias para prevenir la anemia ferropénica en embarazadas y niños, 2002. Argentine Congress on Nutrition, Strategies to prevent ferropenic anaemia in pregnant women and children, 2002) 3- CESNI, Boletín, La nutrición en el ciclo reproductivo: embarazo y lactancia, 1999. (CESNI Bulletin, Nutrition in the reproductive cycle: pregnancy and brest-feeding, 1999) www.cesni.org.ar. 4- Ministerio de Salud de la Nación, Prevención de la anemia en niños y embarazadas en la Argentina. Actualización para equipos de salud, 2001. (National Ministry of Health, Anaemia prevention in children and pregnant women in Argentina. Updating for health teams, 2001) www.msal.gov.ar. 5- OPS-OMS, Conocimientos actuales sobre nutrición, 2003. (PAHO-WHO, Current knowledge about nutrition, 2003) www.ops.org.ar. 6- AADYND, Guías Alimentarias para la Población Argentina, 2000. (Nutritional guides for the Argentine population, 2000) www.aadynd.org.ar. 7- Sizer F, Whitney E, Nutrition Concepts and Controversies, 2000. 8- Comité de Genética de la Academia Americana de Pediatría, Ácido fólico y prevención de defectos del tubo neural, Pediatrics, 1999. (Genetics Committee of the American Academy of Pediatrics, Folic acid and neural tube defect prevention, Pediatrics, 1999) www.sap.org.ar . 9- Viviant V, AADYND, Influencia del peso y la alimentación durante “9 lunas”, 2004. (Influence of our weight and diet during ‘9 moons’, 2004) www.aadynd.org.ar. 10- Casini S, Lucero Sáinz GA, Hertz M, Andina E, División Obstetricia, Guía de control prenatal y embarazo normal, Revista del Hospital Materno Infantil Ramón Sardá, 2002. (Obstetrics division, Guide for antenatal control and normal pregnancy, Magazine of the Hospital for mothers and children Ramón Sardá, 2002) www.sarda.org.ar. 11- Department of Health and Human Services, Center for Disease Control and Prevention (CDC), Healthy babies: the importance of folic acid, 2005. www.cdc.gov. 12- National Center on Birth Defects and Developmental Disabilities, CDC, Having a healthy pregnancy, 2005. www.cdc.gov. 13- Center for Disease Control and Prevention (CDC), The National Folic Acid Campaign, Folic Acid for healthy babies, 1999. www.cdc.gov. 14- US Department of Health and Human Services, Office on women´s health, Questions about folic acid, 2003. www.4woman.gov. 15- Biblioteca Nacional de Medicina, Institutos Nacionales de Salud de los EEUU, Realidades sobre el hierro, el zinc y el ácido fólico. (National Library of Medicine, National Health Institutes of the US, Truths about iron, zinc and folic acid) www.nlm.nih.gov/medlineplus. 16- Journal of the American Dietetic Association, Position of ADA, Nutrition and lifestyle for a healthy pregnancy outcome, 2002. www.eatright.org. 17- Jimenez MJ, Del Carlo L, Aré ME; Renta S, Programa de Nutrición, Ministerio de Salud Pública de Salta, Alimentos importantes y perjudiciales para mujeres embarazadas y madres que amamantan. Conocimientos de la población, XII Congreso Latinoamericano de Nutrición, 2000. (Nutrition Programme, Ministry of Public Health of Salta, Important and harmful foodstuffs for pregnant women and breastfeeding mothers. Population knowledge, XII Latin American Congress on Nutrition, 2000). 18- Ruiz N, Solano L, Peña E, Sánchez A, Centro de Investigaciones en Nutrición, Universidad de Caracas, Venezuela, Zinc sérico durante el embarazo, ¿asociación con el estado nutricional?, XII Congreso Latinoamericano de Nutrición, 2000. (Center for research on Nutrition, University of Caracas, Venezuela, Sericious zinc during pregnancy, association with the nutritional condition?, XII Latin American Congress on Nutrition, 2000).

BEEF AND CARDIOVASCULAR DISEASE.

Focus on fats and cholesterol.

* ‘Grass-fed’ animals’ meat: healthier food for the heart * Argentine bovine meat resulting from pasture production systems can be distinguished from that obtained through other production systems. In our country bovine cattle is raised in freedom, that is to say it exercises, and is fed on pastures. On the other hand, when animals are kept in enclosed spaces, are sedentary, eat balanced food and grains meat characteristics are totally different. The popular phrase ‘we are what we eat’ is applicable in this case and we could add...’how we move!’ Several studies carried out by the National Institute of Agricultural Technology (INTA) have proved the low levels of intramuscular fat, saturated fats and cholesterol in said meat.

Myth or reality?

For a long period of time and even nowadays, beef has been associated with the development of cardiovascular diseases, one of the leading causes of morbi-mortality worldwide. This association was caused by the results of plenty of research into the effects of excessive animal origin fats consumption and the formation of cholesterol deposits inside blood vessels, causing atherosclerosis. However, if we take into account the aforementioned characteristics of Argentine beef and provided it is consumed moderately as part of a healthy diet and an active lifestyle said statement proves to be unsubstantiated.

The often feared cholesterol It is a substance that belongs to the group of fats that are only present in animal origin foods and that is mostly produced by the liver. Lean beef contributes a little amount of cholesterol, about 60 mg per 100 grams. The recommended total amount is inferior to 300 mg per day and the value in blood shall not exceed 200 mg/dl. There exist two kinds of cholesterol...

The “good” and the “bad” The high consumption of the so called saturated fats (of animal origin) as well as hydrogenated vegetable oils or trans fatty acids (they are present in margarines and multiple industrialized products lead to the raising of LDL or “bad cholesterol”, which id detrimental to health as it carries cholesterol from the liver to peripheral tissues such as arteries that go to the heart and the brain, increasing the risk of coronary disease and atherosclerosis. However, unsaturated fats, mostly of vegetable origin, raise HDL or “good cholesterol” which, on the contrary, contributes to the transportation from peripheral tissues to the liver –i.e., the opposite direction- in order to be eliminated and thus has a protective effect.

The meat that is produced in our country has properties that are beneficial for our health, such as a larger content of omega 3 fatty acids, a more favourable relation between them and omega 6 (which are essential as our organism cannot produce them) as well as low levels of saturated fatty acids as we mentioned before. Among the major functions of omega 3 we can mention the following ones: decrease inflammatory processes, reduce cholesterol levels in blood and improve blood circulation.

An extra ally: Conjugated Linoleic Acid

Another characteristic of meat obtained from animals that are fed on pastures is the presence, in the composition of its fats, of conjugated linoleic acid, known as CLA. This compound has proved to contain properties that inhibit several diseases. CLA belongs to the group of essential fatty acids that the human body cannot produce and its presence depends on its intake through foods.

In recent years, studies tending to increase the content of CLA in meat in order to improve its nutritional value and turn it into a ‘functional’ foodstuff have been intensified both nationally and internationally. Studies have shown that the highest concentrations of CLA are present in animals fed with pastures. The positive effects of pasturing on the contents of protective fatty acids in meat is due to the richness of a specific fatty acid that is the precursor of CLA, omega 3 and omega 6.

Decrease in sodium: another benefit

Its sodium content -component of table salt- together with chloride is low as it ranges from approximately 70 mg per 100 g, the recommended daily intake of this mineral being 500 mg. Sodium, together with potassium, participates in the balance of body fluids, both inside and outside cells. When it is excessively consumed, which is habitual among our population, the risk of suffering from high arterial pressure and, consequently, cardiac problems and cerebro-vascular accident (CVA) increases.

Vitamins B6, B9 y B12: the three of them are beneficial for arteries

These three vitamins are present in beef. The three of them together are beneficial to the cardiovascular system as they contribute to the regulation of the level of one amino acid called homocysteine, which, when is high in blood, entails problems. Several studies conclude that it causes irregularities in the functioning of arterial walls, the first stage in the development of atherosclerosis.

Nutritional strategies in cases when cholesterol and / or triglycerides * are high

- Choose cuts with very low fat tenor. - Use cooking methods such as griddle or grill, which contribute to fat elimination. - Eat it 3 to 4 times a week. - Consume a medium-sized portion (its size should equal the palm of the hand, for example). - Accompany it with plenty of vegetable in salad or cooked.

* Note: Triglycerides are storage fats, coming from foods.

Remember: In cases of doubt, always visit a nutritionist.

Consulted bibliography, scientific articles and Web pages.

1- Siguel E, Essential fatty acids in health and disease, Nutrek press, 1994. 2- National Cholesterol Education Program, Third Report of the expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III Guidelines), 2004. www.nhlbi.nih.gov. 3- American Heart Association (AHA), Conference Proceedings: Summary of the Scientific Conference on Dietary Fatty Acids and Cardiovascular Health, Circulation, 2001. www.americanheart.org. 4- AHA Scientific Statement: AHA Dietary Guidelines: Revision,Circulation and Stroke, 2000. 5- Food and Drug Administration (FDA), Keeping cholesterol under control, 1999. www.fda.gov. 6- Dixon LB, Ernst N, Choose a diet that is low in saturated fat and cholesterol and moderate in total fat: subtle changes to a familiar message, Journal of Nutrition, 2001. www.nutrition.org. 7- Sociedad Argentina de Cardiología (SAC), XXVII Congreso Argentino de Cardiología, Consenso de prevención primaria y secundaria en la enfermedad coronaria, Revista argentina de cardiología, 2001. (Argentine Association of Cardiology –SAC- XXVII Argentine Congress of Cardiology, Consensus of primary and secondary prevention in coronary disease, Argentine magazine of cardiology, 2001) www.sac.org.ar. 8- Kullo IJ; Gau GT; Tajik AJ, Novel Risk Factor for Atherosclerosis, Mayo Clinic Procedures, 2000. www.nutrinfo.com.ar. 9- Nutrinfo, Homocisteína: nuevo factor de riesgo de enfermedad cardiovascular, 2000. (Nutrinfo, Homocysteine: new risk factor for cardiovascular disease, 2000) www.nutrinfo.com.ar. 10- Malinow MR, Bostom AG, Krauss RM, A Statement for Healthcare Professionals from the Nutrition Committee, American Heart Association, Homocysteine, Diet, and Cardiovascular Disease, 1999. www.americanheart.org. 11- Woo K, Chook P y cols., Ácido fólico: mejoría a largo plazo en la función arterial, American Journal of Medicine, 2002. (Folic acid: long term improvement in arterial function). 12- Hirsch S, Mendoza L, de la Maza MP, Bunout D, Barrera G, Gattás V y cols., Departamento de nutrición clínica de adultos, INTA Universidad de Chile, XII Congreso Latinoamericano de Nutrición (libro de resúmenes), Efectos de la homocisteína plasmática sobre la reactividad vascular endotelio dependiente en adultos mayores, 2000. (Department of adult clinical nutrition, INTA, University of Chile, XII Latin American Congress on Nutrition –abstract book-, Effects of plasmatic homocysteine on endothelium dependent vascular reactivity in elderly adults, 2000) www.slan2000.com. 13- Rovirosa A, Uicich R, Fernández Alvarez A, CESNI, XII Congreso Latinoamericano de Nutrición (libro de resúmenes), Contenido de lípidos y ácidos grasos en carnes argentinas, 2000. (XII Latin American Congress on Nutrition –abstract book- Content of lipids and fatty acids in Argentine meats, 2000). 14- Welch G, Loscalzo J. Homocysteine and atherothrombosis. New England Journal of Medicine, 1998. www.renal.org.ar. 15- Harjai J. Potential new cardiovascular risk factors: left ventricular hypertrophy, homocysteine, lipoprotein (a), triglycerides, oxidative stress, and fibrinogen, Annals of Internal Medicine, 1999. www.renal.org.ar. 16- Hankey G, Eikelboom J, Homocystein and vascular disease, Lancet, 1999.