Is Lamb good for weight loss? If you are looking at the label of any lamb meat, there is a required nutrition label. The nutrition label will reveal the amount of calories, fat, cholesterol and specific nutrients that are found within the given serving size. But that’s not the full story to tell whether or not Lamb is good for weight loss?
Nutritional Benefits of Lamb
Lamb is high in protein. One 3-ounce serving of lamb has 23 grams of protein, almost half of the recommended daily intake for adults.
A diet high in protein is ideal for athletes, people seeking to lose weight, and people recovering from surgery or injury.
Lamb contains important vitamins and minerals. Red meats like lamb are high in:
- Vitamin B12
These are all important nutrients for vital body function, including immune support, cholesterol management, and bone health.
Lamb has healthy fats. Monounsaturated fats can help your heart when you eat them in moderation. They can help reduce levels of “bad” cholesterol in your blood, lowering your risk for heart disease and stroke.
Monounsaturated fats also have vitamin E, an antioxidant. Healthy fats are an important part of a balanced diet. They can help your body absorb nutrients.
Lamb is high in conjugated linoleic acid (CLA). This natural acid has been shown to reduce body fat mass. In moderate amounts, it might be helpful for weight loss or management. But large amounts may have negative effects on metabolic health.
Possible Risks of Eating Lamb
Like any red meat, lamb comes with some health risks. Studies have found that high consumption of red meat products like beef, lamb, pork, veal, and mutton can raise your risk of a number of long-term (chronic) illnesses, including:
- Prostate cancer
- Breast cancer
- Colorectal cancer
- Pancreatic cancer
- Heart disease
Experts also recommend making sure that lamb is handled safely and prepared properly to avoid foodborne illnesses. Keep raw lamb refrigerated and away from other foods. Wash your hands thoroughly before and after handling any raw meat.
Ground and muscle-meat cuts of lamb should be cooked to 160 F. They may still be slightly pink in the middle, but this temperature makes sure they’re safe.
Is Lamb Meat Healthy?
For most people, the saturated fat in lamb meat makes it too unhealthy to include in their diets on a regular basis.
Lamb meat is the ultimate special occasion food, whether you indulge in a holiday standing rib roast or a romantic dinner featuring lamb chops. Even ground lamb can elevate a meatloaf or casserole. But should lamb form part of your regular diet? Probably not.
For most people, the saturated fat in lamb meat makes it too unhealthy to include in their diets on a regular basis. But when consumed once or twice a week, lamb health benefits will outweigh its potential drawbacks.
The Saturated Fat Problem
The American Heart Association (AHA) notes that limiting the amount of saturated fat and dietary cholesterol is essential for good health. Both of these substances can raise your blood cholesterol levels. In turn, high blood cholesterol puts you at greater risk for strokes and heart disease.
The amount of fat and cholesterol that the average serving of lamb contains makes it unsuitable for more than an occasional appearance in your diet.
According to the U.S. Department of Agriculture (USDA), rib roast is among the worst offenders when it comes to heart health. With 10 grams of saturated fat and 80 grams of cholesterol, a single serving is about half of the saturated fat and one-third of the cholesterol that you should take in for the day.
Most other cuts of lamb on the USDA charts contribute at least one-quarter of the amount of saturated fat and cholesterol you should consume in a day. The lowest in both of these fatty substances is roasted shank lamb meat, with 4 grams of saturated fat and 75 grams cholesterol.
The AHA states that the listed daily values (DV) of saturated fat on food packaging are based on 5 to 6 percent of the total average recommended calorie intake for all adults. A petite woman, for example, might need to consume even less saturated fat compared to what the DV indicates.
If your weight and gender recommendations are for 2,000 calories a day, you should only have about 13 daily grams of saturated fat daily. That means that a serving of rib roast, which contains 8 grams, is even more than half of what you should consume for the day.
Reaping the Protein in Lamb
One thing lamb delivers in spades is protein. Depending on what cut you’re serving, USDA charts indicate that lamb meat can provide about half of the recommended DV for protein. The average adult needs at least 50 grams of protein a day. Given that a three-ounce serving of lamb meat contains 22 to 26 grams protein and averages about 250 calories, it’s a good “bargain” from a protein standpoint.
Lamb chops taken from the shoulder have the highest amount of protein, according to the USDA. These chops provide as much as 26 grams a serving. Loin chops contain 22 grams. Lamb rib roast, which is also the highest in calories and saturated fat, contains 18 grams of protein per three-ounce serving.
Protein is one of the most important nutrients in your daily diet. The amino acids that make up this nutrient all serve different functions. Protein maintains all of the tissues in your body, while also enabling new tissues to grow and be repaired. Harvard Health Publishing points out that adequate protein does everything from boosting your immune system and carrying other nutrients throughout the body to building muscles and encouraging hair growth.
But the saturated fat and cholesterol in lamb meat make it too rich to have more than once or twice a week. Harvard Health Publishing suggests lower-fat alternatives to the protein in lamb, including fish like haddock, trout or salmon. These all provide about 21 grams of protein per three-ounce serving, which is equivalent to what the same size serving of lamb meat provides. Turkey or chicken, offering an average of 19 grams per serving, are also excellent choices.
If you want to cut back on meat altogether, vegetarian options include cottage cheese and Greek yogurt, which provide at least 14 grams of protein per serving. Other sources that deliver at least 6 grams of protein include beans, nuts, eggs and milk.
Mining for Minerals and B12
As with other nutrients, the exact amount of vitamins and minerals that lamb meat provides depends on the cut you’re cooking. Lamb health benefits come largely from its iron, potassium, zinc and vitamin B12 content.
In general, various lamb cuts deliver 8 to 10 percent of the iron you need for the day, according to the USDA. Getting enough iron can be especially challenging for women in their childbearing years because the important mineral is depleted by monthly bleeding. This nutrient is important for red blood cell production, immune function and energy production. It also aids in wound healing.
A serving of lamb can also provide at least one-quarter of the daily value for zinc. A three-ounce serving of shoulder roast lamb meat can offer more than half of the zinc you need each day. This mineral, which is known for its immune-boosting properties, also promotes eye and nervous system health.
It’s not unusual for at least one B vitamin to be present in animal foods. In the case of lamb nutrition, it’s B12 that the meat provides in high numbers. In fact, you’ll get at least 90 percent of the B12 you need from most cuts of lamb meat. Seniors, in particular, are at risk of being deficient in the nutrient. Low vitamin B12 levels can put you at risk for memory loss, heart disease and numbness in the limbs.
Lamb meat also provides about 6 percent of the daily value for potassium. This mineral helps keep your muscles working properly, and adequate intakes may even help prevent cramping. Getting enough potassium is also important for healthy blood pressure, strong bones and a well-functioning nervous system.
Pregnant women and those with compromised immune systems should avoid undercooked lamb as it may contain the Toxoplasma gondii parasite. Lamb, venison and pork are the meats most likely to harbor toxoplasmosis, which can be passed on to newborns and cause serious health issues.
If you do eat lamb while pregnant or coping with a compromised immune system, make sure it’s been cooked to a minimum of 145 degrees Fahrenheit and allowed to rest for three minutes after coming off the heat.
COMPARED TO OTHER MEATS, LAMB IS THE MOST NUTRITIONAL
Lamb meat is relatively famous in Hokkaido, but isnt as common when compared to beef…, pork and chicken in Japan. However, lamb meat is healthier than other meats and is gaining attention from health-conscious people and weight-watchers. First let’s take a look at detailed nutrition facts of lamb meat.
1. ESSENTIAL AMINO ACID
Amino acids are building blocks that our bodies use to make protein, and lamb meat contains a large amount of essential amino acids. Examples include, lysine which helps boosts immunity, methionine to relieve allergies, and phenylalanine which acts as an appetite suppressant. These amino acids cannot be naturally produced by our bodies. Therefore lamb meat is a great way to consume balanced essential amino acids and high-quality protein.
2. UNSATURATED FAT
There are several types of fats and each have different effects on the body. We often hear “good fat” or “bad fat”, but lamb meat consists of unsaturated fat which is considered to be a “good fat”. Unsaturated fats are found in fish and vegetables. These fats help prevent arteriosclerosis, blood clots, and assist in lowering blood pressure and “bad” cholesterol levels.
Lamb is a rich source of many vitamins including vitamin B1, vitamin B2 and vitamin E. Surprisingly, meats consists of many vitamins, but lamb meat includes vitamins that are particularly good for the skin. In addition, vitamins in lamb help nutrients transform into energy smoothly, and prevent fat storage. Therefore, lamb meat is great for a healthy diet.
(Vitamin B1, Vitamin B2: are nutrients that support the metabolsim. They also keep the skin and mucous membranes healthy, keep skin and mucous membrane healthy)
(Vitamin E: rejuvenate cells, protects from the aging of blood vessels from bad cholesterol, prevent lifestyle diseases)
LOW IN CALORIES AND ENCOURAGES THE BURNING OF FAT! LAMB IS GREAT FOR WEIGHT-WATCHERS!
The feature of lamb meat is that it contains L-carnitine. L-carnitine is an amino acid and it plays an important role in transporting fatty acids into mitochondria, to be then converted into energy which has a fat burning effect. Lamb meat is high in L-carnitine, so eaing lamb meat can be a booster to burn fat.
Also, the production of L-carnitine tends to decrease with people’s age. For people who think that they’re not losing weight compared to when they were younger, L-carnitine may help improve physical performance.
Some people may think “meat = high calories”, but lamb meat is generally low in calories so it’s recommended for dieting. For example, the calorie per 100 g of beef is 259 cal, but the calorie per 100 g of lamb meat is 198 cal. It’s a surprising fact that chicken at 204 Cal per 100g has a higher calorie to gram ratio. Therefore, lamb meat is recommended for those who want to ensure a good amount of food while watching for their calorie intake.
Is Lamb Meat Red Meat?
Red meat has for the longest time been linked to numerous health conditions, including heart disease . As a result, many people have entirely cut or reduced their consumption of all types of red meat. This may help in explaining why people keep on asking if lamb meat is red or white meat.
The thing is, lamb is red meat. Noting this, people classify every lamb meat among the unhealthy types of red meat. Surprisingly though, lean lamb meat is healthy and is a great source of protein, omega-3 fatty acids, vitamins, and minerals . This is to mean that lean lamb meat is especially good for you.
Is Lamb Meat Fattening?
Some people might be scared to eat lamb for fear that it may be fattening. It’s worthy to point out that lamb is like any other food you consume. It contains enough calories that if consumed in plenty may lead to some extra pounds
Considering this, no matter how much you compare lamb meat nutrition to beef, the fact remains that beef also has calories. What matters is whether you watch your daily calorie intake so as to avoid weight gain. Your daily calorie intake is influenced by various factors.
These include your body weight, size, height, lifestyle, gender, and overall health. The recommended calorie intake for an average woman is 2, 000 while that of an average man is 2, 500
How Much Lamb Meat Should You Eat?
When most of us think of meat, they tend to have no limits. This is especially the case if they are enjoying some lamb barbecue with a couple of their friends. Healthwise, we are required to stick to various food limits.
Lamb is protein and there is a recommended range of how much protein you are supposed to consume daily. Remember that you will also be having other protein foods throughout your day and meals. So, you need to be aware of all these protein sources and how they add up.
Adults whose daily calorie intake is 2, 000 calories are required to consume between 50 g and 175 g of protein daily (4). You are not supposed to get all your protein from lamb or one entrée. Instead, you must distribute your foods throughout the day to make sure you get enough protein. Here are some examples of how you can do this in a 2-day window