Lamb and beef have similar calories, total fat, protein, vitamin, and mineral content—but lamb (especially grass-fed lamb) is the winner when it comes to omega-3 fat content. Grass-fed lamb also has higher quantities of the healthy fat CLA, which is beneficial for cognitive, cardiovascular, and metabolic health.
Lamb mince can be seen as healthier than minced beef, as it contains more omega 3 fatty acids. This being said, the same weight in meat can contain the same amount of calories, as they can both be grass-fed.
Lamb has 200% more heart-healthy Omega-3 fatty acids than beef. Lamb also has 30% more selenium than beef, which is good for immunity and cognitive functions. Beef has 6% fewer calories and 22% less fat, and 35% more zinc than lamb.
One ounce of lamb, grass-fed, has the same number of calories as grass-fed beef but actually has more health-promoting omega 3 fatty acids. People also get worried about lamb's fat content, but lamb actually has less marbling of fat within the meat compared to beef.
go for turkey and chicken without the skin as these are lower in fat (or remove the skin before cooking) try to limit processed meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat – they are often high in salt, too.
Minced chicken is a good low-fat choice. Venison mince is very lean. Lean minced pork is another healthy option and can be used in place of other mince.
Least healthy meats
Processed Meats: Notably, there are over 200 types of cold cuts and processed meats. These include hot dogs, bologna, and Vienna sausages. Processed meat is often made of less healthy organs like the stomach, lips, and heart.
Lamb typically has more saturated fat — which can raise your levels of bad cholesterol, putting you at higher risk of cardiovascular disease — than beef or pork.
. Grass-fed lamb is a significant source of omega-3 fats, a nutrient whose adequacy in the diet is associated with decreased risk of inflammation and possibly with reduced risk of heart disease.
Processed meat is meat that's been cured, salted, smoked, or otherwise preserved in some way (such as bacon, sausages, hot dogs, ham, salami, and pepperoni). However, this doesn't include fresh burgers or mince – putting meat through a mincer doesn't mean it becomes 'processed' unless it is modified further.
Lamb mince can be quite fatty, so take care to look for mince that has more red meat than white fat. If you're in a butcher's shop and want them to mince a cut for you, try neck and belly for a rich mince, and leg for a leaner version. Minced lamb is popular in Greek and Middle Eastern cooking.
Lamb mince is a cheaper alternative to beef mince and gives beautiful flavour to traditional favourites.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter.
There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.). Check the nutrition label on the package to determine portion size.
Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon. Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.
Avoid: Processed meats
Cured meats, cold cuts, salami, and hot dogs are just a few examples of processed meats to limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your risk of colon cancer.
Processed meats, such as bacon, sausage, salami and cold cuts, contain high levels of preservatives. Sodium, for example, raises blood pressure and stroke risk, while the body converts nitrites to cancer-causing nitrosamines. Lean or not, these products aren't healthy.
Red and processed meats do increase health risks.
Hu says that an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death.
As far as meat options go, consuming leaner, less-processed meats more often than fattier and processed meats (like hot dogs, sausages, bacon and deli meats) is recommended. "Fattier and processed meats typically contain more saturated fat and sodium than leaner cuts of red meat, chicken and turkey," Sollid says.
Poultry — Poultry, like turkey and chicken, require less land, less feed, and less water than beef, making them a more sustainable option. As always, it's important to know where your meat is coming from. Poor poultry slaughter and processing can spell disastrous environmental and social harm.