Beef. It’s What’s for Dinner, Even When You’re Watching Your Cardiometabolic Health
As an honorary Coloradan since 2009, I’ve come to appreciate how deeply ranching is woven into our state’s culture, alongside a much longer history of Indigenous nations’ relationships with bison. We love our beef, and we know how to do it right!
But when I counsel patients on cardiometabolic health, including diabetes, heart disease, high blood pressure, and weight management, red meat is often one of the first foods to go in favor of a more Mediterranean-style eating pattern.
What many people don’t realize, however, is that in a landlocked, high-altitude desert like Colorado, a diet centered on fish and olive oil isn’t always the most affordable, accessible, or culturally sustainable approach for everyone.
So how can we take the evidence-based principles of a Mediterranean-style eating pattern and apply them to our own communities, while honoring a deeply rooted tradition of family ranching that often includes beef at the dinner table?
Let’s look at the science and explore some practical strategies for enjoying beef while supporting cardiometabolic health.
Red Meat and Cardiometabolic Health
Red meat has received plenty of negative attention over the years, particularly because of its saturated fat content and associations with chronic disease. However, emerging clinical research offers a more nuanced perspective.
Lean beef can be part of a cardiometabolic-friendly eating pattern, and you don’t necessarily have to give up this great source of quality protein.
What Does Research Say About Beef and Heart Health?
Several randomized controlled trials have examined how lean beef fits into established healthy eating patterns.
A Mediterranean-Style Eating Pattern Improved LDL Cholesterol While Including Lean Beef
A 2021 study published in the American Journal of Clinical Nutrition compared Mediterranean-style diets containing varying amounts of lean beef, ranging from 0.5 to 5.5 ounces daily. All three Mediterranean-style diets improved LDL cholesterol compared with participants’ baseline levels, while an average American dietary pattern did not produce the same improvements.
Lean, Unprocessed Red Meat Can Fit Into an Eating Pattern That Lowers Blood Pressure
Another study published in the same journal followed 41 adults with overweight or obesity. A Mediterranean-style eating pattern containing approximately 18 ounces of lean, unprocessed beef and pork per week lowered LDL cholesterol and blood pressure over five weeks.
Blood pressure improved with both higher and lower red meat intakes, suggesting that lean, unprocessed red meat can fit into a heart-healthy eating pattern.
More Unprocessed Beef, Little Change in Most Heart Health Markers
A 2024 systematic review and meta-analysis of 20 randomized controlled trials published in Current Developments in Nutrition found that diets containing more unprocessed or minimally processed beef did not significantly affect most measured blood lipid markers or blood pressure compared with diets containing less or no beef.
LDL cholesterol was approximately 2.7 mg/dL higher with greater beef intake, but this difference was no longer statistically significant when one influential study was excluded.
The Overall Eating Pattern Matters, and Long-Term Questions Remain
Keep in mind that these studies examined cardiovascular risk markers, not long-term rates of heart attacks or diabetes. They also demonstrate the importance of considering the overall dietary pattern rather than judging a food in isolation.
Is Beef Good for People with Diabetes?
Beef naturally contains virtually no carbohydrates, so it typically has little immediate effect on blood glucose. But diabetes management involves more than keeping glucose levels in range.
Lean beef provides high-quality protein, iron, zinc, and vitamin B12. A 3-ounce cooked serving provides approximately 25 grams of protein, making it a nutrient-dense option.
Including lean beef did not compromise improvements in blood glucose among adults with type 2 diabetes.
A 2023 randomized controlled trial involving adults with type 2 diabetes found that a higher-protein diet including lean beef at least four times per week produced similar improvements in weight, body composition, HbA1c, fasting glucose, and other cardiometabolic risk factors compared with a moderate-protein diet excluding red meat, suggesting that lean beef can fit into a dietary pattern that supports weight management and glucose control.
Lean beef can fit into a diabetes-friendly eating pattern, with weight loss playing a greater role in improving glucose control than whether beef is included in the diet.
Does Eating Beef Raise Cholesterol?
Beef’s effect on cholesterol depends on the cut, portion size, and what it replaces in your diet. Fatty cuts and higher-fat ground beef contain more saturated fat, which can raise LDL (“bad”) cholesterol. Leaner options, such as sirloin, round, and 93–95% lean ground beef, contain less saturated fat.
Lowering Cholesterol Can Still Leave Room for Lean Beef
Lean beef can fit into a Mediterranean-style eating pattern that lowers LDL cholesterol. The benefits reflect the overall diet, rather than showing that beef itself lowers cholesterol. Enjoy modest portions alongside fiber-rich plant foods, including vegetables, beans, and whole grains.
How to Include Lean Beef in a Heart-Healthy Diet
If you enjoy beef, consider these practical strategies:
- Go lean. Choose sirloin, tenderloin, or cuts containing “round” or “loin.” Look for ground beef that is at least 93% lean.
- Mindful portions. A 3-ounce cooked serving, approximately the size of a deck of cards, is a helpful starting point.
- Build a balanced plate. Pair beef with colorful vegetables, beans, whole grains, and other fiber-rich foods.
- Think variety. Rotate beef with fish, poultry, and plant-based proteins, and limit processed meats.
- Flavor without excess salt. Use garlic, herbs, spices, citrus, and vinegar.
Need some cooking inspiration? Download this free resource from the Beef Council.
The Bottom Line: Beef Can Be Part of a Balanced Diet
You don’t need to eliminate all beef to support your cardiometabolic health. The type of beef, portion size, frequency, and overall eating pattern all matter.
Rather than focusing on whether a single food is “good” or “bad,” think about how it contributes to your nutrition goals. A balanced, sustainable eating pattern leaves room for flexibility, personal preferences, and yes, even beef for dinner.
Frequently Asked Questions About Beef and Diabetes
Yes. Lean, unprocessed beef can fit into a balanced diabetes-friendly eating pattern.
Plain beef contains virtually no carbohydrates, so it generally has little immediate effect on blood glucose.
Lean cuts generally contain less saturated fat, which is relevant to LDL cholesterol management.
There is no single diabetes-specific limit. Portion size, frequency, cardiovascular risk, and overall dietary pattern matter.
Observational studies associate higher red meat intake, particularly processed red meat, with greater type 2 diabetes risk. This does not establish causation.
Ready to Strengthen Nutrition Services in Your Practice?
Are you looking to build, refine, or expand nutrition services within your practice? I offer flexible, consultative support designed to meet the needs of busy clinics and healthcare organizations.
Nutrition is central to my work across prevention and chronic disease management. My approach focuses on translating evidence into clear, practical strategies that help patients understand not only what to do, but why it matters for their health.
Let me help you develop patient-centered nutrition services that integrate seamlessly into clinical care. Book a discovery call to explore how we might work together.
- Fleming JA, Kris-Etherton PM, Petersen KS, Baer DJ. Effect of varying quantities of lean beef as part of a Mediterranean-style dietary pattern on lipids and lipoproteins: a randomized crossover controlled feeding trial. Am J Clin Nutr. 2021;113(5):1126-1136. doi:10.1093/ajcn/nqaa375
- O’Connor LE, Paddon-Jones D, Wright AJ, Campbell WW. A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial. Am J Clin Nutr. 2018;108(1):33-40. doi:10.1093/ajcn/nqy075
- Sanders LM, Palacios OM, Wilcox ML, Maki KC. Beef Consumption and Cardiovascular Disease Risk Factors: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Curr Dev Nutr. 2024;8(12):104500. Published 2024 Nov 2. doi:10.1016/j.cdnut.2024.104500
- Clina JG, Sayer RD, Pan Z, et al. High- and normal-protein diets improve body composition and glucose control in adults with type 2 diabetes: a randomized trial. Obesity (Silver Spring). 2023;31(8):2021-2030. doi:10.1002/oby.23815
- Wood AC, Graca G, Gadgil M, Senn MK, Allison MA, Tzoulaki I, Greenland P, Ebbels T, Elliott P, Goodarzi MO, Tracy R, Rotter JI, Herrington D. Untargeted metabolomic analysis investigating links between unprocessed red meat intake and markers of inflammation. Am J Clin Nutr 2023;118(5):989-99.
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