What is Ground Beef?
Beef accounts for the 60% consumption of type of meat eaten in American households with most purchases happening during the summer months due to the grilling season.
Ground beef and hamburger is often used interchangeably; however, they are completely different types of meat product.
According to the United States Department of Agriculture (USDA)…
*note that trimmings are defined by the USDA as cuts of meat that contain both lean muscle and fat tissue
In addition to the differences between ground beef and hamburger, there are also differences in the labeling of ground beef.
- 80/20 = 80% lean, 20% fat
- 85/15 = 85% lean, 15% fat; best for equal parts moister content, quality of meal, health and well-being
- 93/7 = 93% lean, 7% fat; most recommended for health and well-being, but is the driest
- Ground Chuck, Sirloin, Roast, etc = the ground meat solely comes from that specific cut of meat
Benefits of Ground Beef
Heme-Iron is a form of iron that means “oxygen-bound”. Heme iron comes from meat sources and are the most easily used by the body compared to non-heme iron found in vegetables and grains. A 6-ounce portion of cooked ground beef provides approximately 26% of your daily iron needs. Iron is part of hemoglobin, a protein in red blood cells, that binds onto oxygen. This oxygen is then transported to various parts of the body for metabolism.
L-carnitine is an amino acid found in abundance in beef products in general. L-carnitine is an amino acid, a type of protein. This amazing amino acid functions as a transporter of fat we eat from our diet to be converted into energy by our metabolism. Our liver can develop its own L-carnitine; thus, deficiencies are rare. Although, research shows a diet rich in L-carnitine from beef resulted in more weight loss than those who supplemented with L-carnitine. The researchers found the body only absorbs approximately 15% of synthetic L-carnitine from supplements.
Glutathione is an antioxidant that has been shown to reduce inflammation, support white blood cell function, and rebuild new tissue. Glutathione is rich in spinach, okra, asapragus and avocados…like many antioxidants where fruits and vegetables are its highest source; however, ground beef is also a rich source of glutathione!
For those who are interested in building muscle mass from weight training and want to see those big gains, ground beef is also a high natural source of creatine, a popular nutrient sold as an over-the-counter sports supplement. Per 4 ounce serving of beef, there is approximately 350 milligrams of creatine. Many sports nutrition organizations recommend 2-5 grams of creatine a day to maintain optimal muscle growth. Creatine has been shown to reduce muscular inflammation, increase oxygen capacity in muscles, improve muscle size, and decrease muscle fatigue.
One Pot Korean Ground Beef Stir Fry
April 15, 2021
- 1 Tbsp olive oil
- 1 lb lean ground beef (I used 90% lean, see notes)
- 1/2 cup yellow onion, finely diced
- 2 Tbsp garlic, minced (about 5-6 garlic cloves)
- 1 cup red bell pepper, chopped (about 1/2 large bell pepper)
- 1 cup carrots, julienned or shredded (about 1 large carrot)
- 2 cups broccoli florets, cut into smaller florets (about 1 small head of broccoli)
- 1/3 cup brown sugar
- 1/3 cup reduced sodium soy sauce (to make gluten-free, use Tamari or GF soy sauce)
- 1 ½ Tbsp rice vinegar
- 1 Tbsp toasted sesame oil
- 1/2 tsp ground ginger (or 2 tablespoons fresh grated ginger)
- 1/2 tsp crushed red pepper flakes (this results in medium-mild heat, adjust to desired spice level)
- To a small bowl, add all sauce ingredients and whisk until well blended. Set aside.
- Add olive oil to a large skillet, and set to medium-high.
- Once hot, add the ground beef and break apart, then add the onions. Cook until beef is slightly browned (about 5-7 minutes), mixing and crumbling up the beef as it cooks.
- Add garlic, bell peppers, broccoli, and carrots. Stir fry 2 minutes.
- Add the sauce mixture. Cook, stirring often for about 3-5 minutes (or until sauce reduces slightly).
- Taste, and add additional soy sauce or crushed pepper if needed (we usually add a bit more of each).
- Remove from heat, and garnish with green onions and toasted sesame seeds.
- Serve on its own, or over rice!