Is Wagyu Beef Bad for You? The Health Benefits and Risks

Wagyu beef has become synonymous with luxury and indulgence due to its exquisite marbling tenderness and steep price tag. But is this coveted beef that you may spot on high-end restaurant menus actually good for you or is it unhealthy? While wagyu does contain some beneficial nutrients, it also poses some health risks.

What is Wagyu Beef?

Wagyu refers to four Japanese cattle breeds – Japanese Black, Japanese Brown, Japanese Polled and Japanese Shorthorn “Wa” means Japanese and “gyu” means cow in Japanese Wagyu cattle are raised in Japan using traditional methods focused on providing them with a stress-free environment. Their feed consists of nutrient-dense grasses to promote marbling.

The rich marbling of wagyu beef comes from having a higher percentage of monounsaturated fats. Monounsaturated fats are heart-healthy fats that help lower bad LDL cholesterol levels in the body. These healthy fats are what give wagyu its signature melt-in-your-mouth texture and robust, buttery flavor that steak connoisseurs adore.

Potential Health Benefits of Wagyu Beef

While wagyu is quite high in total and saturated fat, it does contain some potentially beneficial nutrients:

• Conjugated Linoleic Acid (CLA): Wagyu is an excellent source of CLA, an omega-6 fatty acid that may help lower cholesterol levels and reduce risk of cancer and Alzheimer’s disease.

• Oleic acid: Wagyu contains high levels of oleic acid, a monounsaturated fat also found in olive oil. Oleic acid may help lower inflammation in the body.

• Essential fatty acids: Wagyu contains omega-3 and omega-6 essential fatty acids. These healthy fats are linked to lower risk of heart disease, cancer, and other conditions.

So in moderation, wagyu beef may offer some protective health effects thanks to its oleic acid, CLA, and essential fatty acid content.

Potential Health Risks of Eating Wagyu Beef

However, there are also some potential downsides of making wagyu a regular part of your diet:

• High in saturated fat: A 3-ounce serving of wagyu contains 34% of the daily value for saturated fat. Diets high in saturated fat are linked to increased LDL cholesterol levels and higher risk of heart disease.

• May increase inflammation: While CLA has anti-inflammatory potential, studies show CLA supplementation is linked to increased markers of inflammation. Chronic inflammation is tied to serious illnesses.

• Lacks key nutrients: Beef is not a significant source of important nutrients like fiber, vitamin C, vitamin D, and calcium. Overconsumption may lead to nutrient imbalances.

• High calorie content: With nearly 250 calories in 3 ounces, wagyu’s high fat content adds up quickly, which could lead to unwanted weight gain.

As you can see, wagyu is a bit of a nutritional mixed bag. While it contains beneficial compounds, wagyu beef is high in less healthy saturated fat and low in key protective nutrients.

Healthy Ways to Enjoy Wagyu Beef

You certainly don’t need to avoid wagyu beef altogether. But moderation and proper cooking techniques are key to enjoying it in a more nutritious way:

• Have it only occasionally as a treat, no more than once a week.

• Stick to modest 3 to 4 ounce servings per meal.

• Grill, pan sear or roast it instead of frying to limit excess fat absorption.

• Cook to medium rare or medium to prevent overcooking that makes it tougher.

• Pair it with plenty of vegetables, whole grains, beans, and other fiber-rich plant foods.

• Limit additional high-fat sauces, cheeses, or sides to balance the meal.

The Bottom Line on Wagyu Beef

Overall, wagyu beef contains beneficial compounds thanks to its marbling but remains high in saturated fat. Enjoying wagyu beef sparingly as part of a mostly plant-based diet full of fiber, lean proteins, fruits, vegetables and whole grains can allow you to get its benefits without going overboard. Wagyu can be part of a healthy diet if consumed in moderation. But other leaner cuts of beef provide a more balanced nutritional profile.