Beef jerky is the perfect salty road trip snack. It comes in a variety of flavors (homemade teriyaki jerky, anyone?) and has a long shelf life. Its also a popular work-from-home snack because of its high protein and low carb content.
With more than 6 grams of protein per serving, beef jerky will fill you up without making you feel heavy. The lean cuts of beef that go into it have been dried and cured, and they are usually marinated in spices first. These lean cuts are low in fat and carbs. One large piece of beef jerky has about 82 calories, 2. 2 grams of carbs, 5. 1 grams of fat and 6. 6 grams of protein.
Beef jerky is a good source of lean protein and also has a lot of iron, folate, calcium, vitamins A and C, and more. Beef jerky is a great snack to take with you because it has been stored for a long time. It’s also easy to throw in your work bag for when you need a snack quickly.
Beef jerky can be an ideal snack if you’re looking for something portable, protein-packed, and low carb But with its high sodium content, is it actually a heart-healthy option? Let’s break down how beef jerky’s nutrients impact heart health
How Diet Influences Heart Health
A balanced diet is key for supporting cardiovascular wellness. Some dietary factors that affect heart health include:
- Sodium – Excess sodium can increase blood pressure, a risk factor for heart disease.
- Saturated fat – Eating too much saturated fat raises LDL “bad” cholesterol levels in the blood.
- Trans fats – Artificial trans fats boost LDL and lower “good” HDL cholesterol.
- Added sugars – High sugar intake is linked to obesity, diabetes, and heart disease.
- Fruits/veggies – Produce provides antioxidants and fiber for heart protection.
- Whole grains – Fiber-rich whole grains improve cholesterol levels.
- Lean protein – Fish, beans, nuts and other lean proteins benefit the heart.
Evaluating Beef Jerky’s Pros and Cons for Heart Health
Now let’s analyze beef jerky’s specific nutrients to determine if it supports a healthy heart,
Pros
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High in protein – Beef jerky provides about 9 grams of protein per ounce. Adequate protein intake is important for maintaining and repairing heart muscle.
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Low in carbs – With around 1 gram of carbs per ounce, beef jerky fits into a low carb meal plan. Limiting refined carbs helps manage blood sugar and weight.
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Iron source – The iron in beef jerky helps produce hemoglobin to transport oxygen in the blood. Iron deficiency can stress the heart.
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B12 and zinc – These nutrients help metabolize nutrients for energy production and immune function, benefiting overall health.
Cons
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High in sodium – An ounce of beef jerky contains about 600 mg sodium – over 25% of the daily limit. Too much sodium can raise blood pressure.
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Processed meat – Beef jerky is considered a processed red meat, which has been linked to heart disease risk when eaten in excess.
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Nitrates/nitrites – These preservatives used to make jerky may increase risk for high blood pressure.
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High fat – While beef jerky is low carb, about 50% of its calories come from fat. Too much saturated fat negatively impacts cholesterol.
Tips for Heart-Healthy Ways to Eat Beef Jerky
If you don’t have an underlying condition like high blood pressure or heart disease, incorporating beef jerky into a balanced diet should not pose major heart risks. Here are some tips:
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Choose low-sodium options – Look for jerky with 140 mg sodium or less per serving.
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Watch portions – Stick to 1-2 ounces per serving a few times per week.
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Pair with veggies – Eat jerky with celery, carrots, peppers or other fiber-rich veggies to reduce sodium absorption.
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Limit other processed meats – Avoid extra deli meats, hot dogs, bacon to minimize processed meat intake.
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Stay active – Regular exercise helps counteract any potential risks of sodium and saturated fat.
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Drink plenty of water – Staying hydrated supports healthy blood flow and fluid balance to combat sodium effects.
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Check labels – Opt for jerky without artificial preservatives like nitrites or nitrates when possible.
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Vary protein sources – Rotate in heart-healthy protein foods like salmon, beans, chicken, and nuts.
Other Heart-Smart Snack Options
While the occasional beef jerky snack likely won’t harm your heart, relying on it too often is not ideal due to the sodium and saturated fat content. What are some other portable snack options for a heart-healthy diet?
- Fresh fruit like apples, grapes, oranges, bananas
- Raw veggies with hummus
- Hard boiled eggs
- Unsalted nuts or seeds
- Low-fat string cheese
- Whole grain crackers
- Nonfat Greek yogurt
- Oatmeal with almonds and fruit
- Peanut butter on celery sticks
- Cottage cheese with tomato
- Tuna salad in whole wheat pita
Choosing mostly whole, minimally processed snacks like these ensures you get fiber, antioxidants, healthy fats and lean protein while limiting sodium, trans fats, and added sugars.
The Bottom Line on Beef Jerky and Heart Health
Can beef jerky be part of an overall heart-healthy diet? In moderation, yes, it can offer some nutritional benefits like protein, zinc and iron. But its high sodium content means it should be enjoyed only occasionally as part of a diet focused primarily on whole foods like produce, beans, nuts, fish and healthy grains. Those with high blood pressure, heart disease risk factors or cardiovascular conditions should use particular caution and limit intake.
While the convenience of beef jerky is appealing, balance is key. When choosing snacks, opt for options lowest in sodium, added sugars, and unhealthy fats and highest in vitamins, minerals and fiber the majority of the time for optimal heart wellness.
How to Find Healthy Beef Jerky
The best way to find healthier beef jerky options is to be a food label expert. First, check to see if any nitrites or nitrates have been added. These are preservatives that stop bacteria from growing but have been linked to some types of cancer. Next, be sure to buy grass-fed, organic beef. It will have more minerals and vitamins without the extra antibiotics and fillers.
If you want to do something different, make your own beef jerky. That way, you’ll know exactly what goes into it. No time to make your own from scratch? Try these healthy brands of store-bought jerky.
Is Beef Jerky Good for You?
While beef jerky is chock-full of health benefits, it has its share of downsides as well. Some foods contain a lot of sodium because they are cured, with 443 milligrams of sodium in one serving, which is about 2018% of the daily recommended total.
The American Cancer Society recommends limiting your intake of red and processed meats like beef jerky. Thats because the World Health Organization has concluded that eating 50 grams of processed meat every day (about 2 to 3 large pieces of jerky) increases your risk for colon cancer by 18%. Eating that much red meat every day can also up your risk for pancreatic and prostate cancers.
Bottom line: Beef jerky can be a healthy food, but you shouldn’t eat it every day.
Is beef jerky bad for your heart?
FAQ
Is beef jerky actually healthy?
Is beef jerky considered processed meat?
Does beef jerky affect blood pressure?
Is beef jerky a healthy snack?
Beef jerky is a savory, protein-rich and low-carb snack that’s full of other essential minerals and is nutritious in moderation. But because it’s a processed meat with a high sodium content, it may not be the best choice for frequent snacking for some people.
What are the benefits of having beef?
Beef is an excellent source of protein having 26 grams per 100 grams of serve. Besides, it is rich in vitamin B-12, B-6 and iron. Consumption of beef must be encouraged to meet the protein requirements and overcome nutritional deficiencies like protein-energy deficiency, nutritional deficiency anaemia, megaloblastic anaemia etc. However, beef has high amounts of saturated fats which are potentially capable of elevating the bad cholesterol in the body. Thus, its consumption should be restricted to only once or twice a week and the maximum serving per person should not increase 50 grams.
Is beef jerky bad for You?
In addition, because some store-bought beef jerky may contain added ingredients, anyone who has an allergy to meat, soy, or gluten should check the ingredient labels before consuming jerky. Beef jerky is also typically high in sodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty flavor.
Should you eat beef jerky?
Beef jerky is best consumed in moderation. Jerky is high in sodium and is a processed food. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack.