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When it comes to on-the-go snacking, beef jerky often tops the list due to its convenience and long shelf life. A popular snack known for its rich flavor and convenient portability, beef jerky has a long history dating back to ancient civilizations. Enjoyed by hikers, athletes, and busy people, beef jerky is a substantial source of protein and essential nutrients. Plus, its versatility means it can be enjoyed on its own or as an ingredient in a variety of recipes, making it a staple in many diets around the world.
However, as more people become more health-conscious, it can be questioned whether this popular snack is really a healthy choice. As a registered dietitian, I am happy to share my thoughts on the subject.
Read on, then check out these 11 best and worst brands of beef jerky.
What is beef jerky and how is it made?
Some consider beef jerky to be the perfect snack for those who believe that meat should be as portable as their smartphone. And thanks to the process of making beef jerky, it CAN be as portable as a smartphone!
Beef jerky is basically thin strips of meat that are seasoned, marinated, and dried. The process of making beef jerky involves removing most of the moisture from the meat, which inhibits the growth of bacteria and other microorganisms that commonly cause food to spoil, allowing it to be stored for a long time.
Typically, to make beef jerky, beef is marinated in a blend of spices, sauces, and anything else that packs a punch of flavor. Then it goes through the drying process, either using a dehydrator, an oven, or the natural sun for that extra touch of rustic charm. The result is a sturdy, flavorful, and long-lasting snack that’s perfect for anyone who wants to channel their inner adventurer, even if they’re just going from the kitchen to the computer for work.
Nutritional profile of beef jerky
According to the USDA Food Database, one ounce of beef jerky provides:
Nutrition Facts (per 1 oz serving):
Calories: 116 calories
Fat: 7 g (saturated fat: 3 g)
Sodium: 505 mg
Crabs: 3.12 g (Fiber: 0 g, Sugar: 2.5 g)
Protein: 9.4 g
Health Benefits of Beef Jerky
Beef jerky is not only a tasty snack; it also has several potential health benefits that make it a smart choice for those who are mindful of their diet.
Due to the protein content of jerky, it can support muscle repair and growthIt also contains less fat than other processed snacks, making it a healthier alternative when you’re craving something salty. Plus, beef jerky is a source of essential vitamins and minerals, including iron, zinc, and vitamin B12, all of which play a crucial role in maintaining a healthy metabolism, supporting immune function, and proper red blood cell formation.
Although it should be consumed in moderation due to its sodium content, beef jerky can be a nutritious and convenient snack that fits well into a balanced diet.
Potential Disadvantages of Beef Jerky
While beef jerky offers various health benefits, it’s essential to consider some potential downsides before making it a regular part of your diet.
One of the main concerns is its high sodium content. Excessive sodium consumption can lead to problems such as high blood pressurewhich increases the risk of heart disease and stroke. Additionally, many commercial varieties of beef jerky contain added sugars and preservatives, which can negate some of its health benefits. There is also the risk of consuming processed meats, which some studies suggest may be linked to a increased risk of certain cancers.
Nitrates, often in the form of sodium nitrate or sodium nitrite, are commonly used in the production of beef jerky. They serve as preservatives that help prevent the growth of harmful bacteria, such as Clostridium botulinum, and extend the shelf life of the product. They also contribute to the distinctive color and flavor of jerky.
The use of synthetic nitrates in foods is the subject of debate regarding their health consequences. Some studies suggest a link between high consumption of these ingredients and an increased risk of certain cancers and other health problems. However, occasional consumption of nitrate-containing foods, such as beef jerky, is generally considered safe for most people when part of a balanced diet. Moderation and a varied diet remain key to maintaining good health.
Is beef jerky healthy?
The question of whether beef jerky is healthy doesn’t have a simple yes or no answer; it depends on a variety of factors, including the specific product in question and how it fits into your overall diet.
For one, beef jerky is a source of protein and essential vitamins and minerals. Many options are also lower in fat than other high-protein convenience foods.
On the downside, beef jerky can be high in sodium, which can pose health risks if consumed in excess. Some beef jerky is made with preservatives that can also be linked to unpleasant side effects.
Bottom line: While beef jerky offers many nutritional benefits, its potential downsides should not be overlooked. When consumed in moderation, it can be part of a healthy diet that includes a variety of nutrients from different food sources.
Best Beef Jerky Brands
There are many healthy beef jerky brands on the market today. Here are some of our favorites:
Bites
Made with the highest quality, sustainably sourced proteins, Chomps ensures its products are free from hidden and harmful ingredients. As a leading natural meat snack brand in both natural and conventional retail channels in the United States, Chomps offers a range of sticks made with antibiotic-free grass-fed and finished beef, venison or turkey for enhanced quality, taste and nutrition. The sticks are ideal for increasing protein intake and reducing hunger between meals.
Provisions for the country’s archers
With zero grams of added sugar, made from grass-fed beef, and high in protein, Country Archer Provisions Beef Jerky is a great choice. Bonus? The soy sauce used in their recipe is gluten-free, making it a snack that’s suitable for those with celiac disease or gluten intolerance.
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