I will discuss here – Is beef jerky healthy or not. Normally it is a very high energy snack that can help you to boost your immune level through a workout. Beef jerky contains a decent amount of protein, with 9.41grams per 1 ounce serving with some essential vitamins and minerals.
Research has shown that beef jerky has a down-side because it is very high in fat and sodium, which decreases its nutritional value.
Nutritional value of beef jerky (100g)
Is beef jerky healthy?
Along with the high calories beef jerky also contains heart-healthy monounsaturated fat, much of the fat in the food is saturated. Saturated fats are not only dangerous for heart health, but they increase the risk of high cholesterol levels, many chronic diseases, and also cancer.
Beef jerky contains a decent amount of iron, magnesium, potassium and also zinc that are very essential minerals that immune your body.
But according to the Hogan and Rizzo point of view jerky has various ingredients that can easily change the healthy nutrition of jerky into unhealthy artificial and packed with sodium. Generally, beef jerky was made back when people were drying beef because they didn’t have the technical process to preserve the jerky for a long time.
Why is beef jerky healthy?
Here is some reason that proves that beef jerky is a healthy snack such as:
- One serving of beef jerky contains 9 grams of protein.
- Beef jerky is packed with healthy minerals such as iron, zinc, and also magnesium.
- Beef jerky contains a higher amount of saturated fats. But according to the research newer versions of beef jerky are low fat compared to the other products of beef.
- Beef jerky contains less sugar than the older version.
- Many organic companies provide organic beef jerky that is grass feed and has an organic certificate.
- Beef jerky is low in sugar that can help to balance the blood sugar of a diabetic person. But it is high in sodium that creates other health issues also.
- Beef jerky is not only good in taste but also very thin and well portable. It is very convenient to carry in your tiffin box and eat in the middle of your exercise.
According to the doctors, why is beef jerky unhealthy?
Eating the jerky regularly is not a healthy choice at all. Because beef jerky is high in sodium and fat that decreases the real value of beef jerky. According to medical research, any type of food that is processed can be very dangerous for the heart and kidney. Beef jerky also loaded with various spices that can damage your digestive system gradually also.
Beef jerky contains a decent amount of saturated fats that are solid at room temperature. Saturated fat helps to increase your cholesterol and blood pressure easily. Cholesterol is known to increase many heart diseases such as heart attack, heart failure and also various kidney diseases. Unhealthy beef jerky can also often contains MSG which has been linked to various issues such as vomiting, nausea, headache and also heart palpitations.
All saturated fats are not unhealthy but it actually depends on your balanced diet. So you need to consume it with a healthy and balanced diet that is heart-healthy and also diabetes healthy. Eating a healthy diet plan regularly is always a healthy habit that can help to lead a great life.
Alternative of beef jerky
Beef jerky is not healthy always and luckily you can alter it with some other healthy options. But if you are looking for a low-carb and a high in protein that can boost your immune level for some time. So here are the healthy alternative of jerky such as:
- Protein bars
- Trial mix
- Boiled eggs
- Whole-grain snacks (brown bread and oats)
- Low-fat yogurt
- Homemade pancakes with honey
- Chia pudding
These are some important snacks that can give you a pack of nutrition. These snacks will definitely boost your immune level for some hours.
Is it healthy for a low carb diet?
Beef jerky is very low in carbohydrates and contains a high amount of nutrition. But it does not mean, that beef jerky is good for a low carb diet. You can have it in your evening snack time for better taste along with other nutrition. Always remember that beef jerky is just low in carbohydrates. Beef jerky is not ideal for weight loss at all.
Allergies and other health issues
If you are not ok with the beef jerky but you love to eat jerky then you can change it into another type. There are various types of jerky such as, perky jerky and salmon jerky (contains omega-3 fatty acid) that are a little healthier than beef jerky. According to the American College of Allergy, Asthma, and Immunology if someone is experiencing any health issues after eating jerky then you may have a meat allergy.
You may experience stuffy nose, headache, vomiting as the allergic reaction of beef jerky. If you have any doubts that you have meat allergy then you should avoid beef jerky and get personalized advice from your doctor right away.
How to make jerky?
Making jerky at home are interesting and easy that are better than the packed beef jerky that contains many harmful nutrients. Here are steps that you need to follow to make your beef jerky:
- Take a piece of lean meat that needs to contain a little amount of fat as possible. You can use beef, lamb, and mutton that contains a decent amount of fat.
- Not trim off the fat cap and other visible fat from your meat quickly. If you don’t remove the fat from the meat, then your jerky may spoil faster.
- Keep your meat into the refrigerator for at least 2 hours for easier uniform slices. Make sure your meat is hard, but not 100% frozen.
- Now cut your meat into slices the way you want to give shape the meat.
- Now I recommend my own recipe for spicy jerky, which includes onion powder, garlic powder, red pepper flakes, raw honey, smoked paprika, black pepper, and soy sauce.
- Add all your jerky strips and shake the container so all the meat is evenly covered with the marinade properly for 15 hours in the fridge.
- After 15 hours, drain all the water from the jerky strips that helps to speed up the dehydration process.
- Now it’s the time to dry the jerky strips properly. You can place the strips on a rack. Dry your jerky for at least 6 hours to 165 degrees.
Beef jerky is not unhealthy always, but it is not healthy also. Beef jerky contains fewer fats than fresh beef. But it is a strong source of saturated fats that can increase various health issues such as heart diseases, kidney failure and also colon cancer.
You just need to consume it with a very healthy diet plan that is loaded with vitamins, protein, fiber and also minerals. But eating beef jerky regularly is not a good choice at all.