What is the DASH diet?
The DASH diet stands for Dietary Approaches to Stop Hypertension. It is a dietary pattern developed by the National Heart, Lung, and Blood Institute to help lower blood pressure without medication.
The DASH diet emphasizes eating foods that are low in sodium, saturated fat, added sugars, and cholesterol. It focuses on eating fruits, vegetables, whole grains, lean protein, low-fat dairy, nuts, seeds, and legumes. Limiting red meats, sweets, and sugary beverages is also recommended on the DASH diet.
Multiple studies have found the DASH diet can lower blood pressure in as little as 2 weeks. Besides lowering blood pressure, the DASH diet offers many additional health benefits like reducing risk of heart disease, stroke, and diabetes.
Is ground beef allowed on the DASH diet?
Yes, you can eat ground beef on the DASH diet but in moderation. Ground beef is considered a red meat that is high in saturated fat. The DASH diet recommends limiting intake of red meats to 6 ounces or less per day.
When choosing ground beef, select leaner versions with less fat content. Ground beef labeled at least 90% lean is a good option. Avoid ground beef that is 80% lean or fattier.
Always drain and rinse cooked ground beef to remove excess fat. Use healthy cooking methods like grilling, broiling, or baking instead of frying ground beef.
To make ground beef fit better into the DASH diet, avoid eating it every day. Limit portions to 3-4 ounces a few times per week. Mix it with vegetables, whole grains, or beans to increase fiber and nutrients.
Tips for eating ground beef on the DASH diet
Here are some tips for enjoying ground beef on the DASH diet:
– Choose 90-95% extra lean ground beef and drain fat after cooking
– Limit portion sizes to 3-4 ounces, a few times per week
– Combine with vegetables like mushrooms, onions, peppers
– Use in dishes like chili, tacos, pasta sauce, meatballs
– Substitute half the ground beef with lean ground turkey
– Avoid frying or breading ground beef, use healthier cooking methods
– Skip high-fat additions like bacon, cheese, sour cream
Ground beef recipes for the DASH diet
Here are some DASH-friendly recipes using 90-95% lean ground beef:
Zucchini Lasagna with Lean Ground Beef
Ingredients:
– 1 pound 90% lean ground beef
– 1 onion, diced
– 3 cloves garlic, minced
– 2 zucchinis, sliced lengthwise
– 15 ounces ricotta cheese
– 1 egg
– 1⁄4 cup Parmesan cheese
– 24 ounces marinara sauce
– 8 ounces part-skim mozzarella, shredded
Directions:
1. Preheat oven to 375°F. Brown ground beef with onion and garlic in skillet. Drain fat.
2. Mix ricotta, egg, and Parmesan in bowl. Set aside.
3. Layer marinara sauce, zucchini slices, beef mixture, and cheese mixture in baking dish.
4. Repeat layering and top with mozzarella.
5. Bake 35-40 minutes until hot and bubbly.
Lean Beef and Vegetable Soup
Ingredients:
– 8 ounces 90% lean ground beef
– 1 onion, chopped
– 3 carrots, chopped
– 3 stalks celery, chopped
– 1 zucchini, chopped
– 6 cups low-sodium beef broth
– 2 tablespoons tomato paste
– 1 bay leaf
– 1 teaspoon Italian seasoning
– Salt and pepper to taste
Directions:
1. In large pot, cook ground beef and onion until beef is browned. Drain fat.
2. Add remaining ingredients and bring to boil.
3. Reduce heat, cover and simmer 20 minutes until vegetables are tender.
4. Remove bay leaf before serving. Season with salt and pepper.
Lean Sloppy Joes
Ingredients:
– 1 pound 90% lean ground beef
– 1 onion, chopped
– 1 green bell pepper, chopped
– 2 garlic cloves, minced
– 1⁄4 cup ketchup
– 2 tablespoons brown sugar
– 1 tablespoon Worcestershire sauce
– 1 tablespoon mustard
– 6 whole wheat hamburger buns
Directions:
1. Brown ground beef with onion and bell pepper in skillet. Drain fat.
2. Stir in garlic, ketchup, brown sugar, Worcestershire sauce, and mustard.
3. Simmer 10 minutes until thickened.
4. Serve on whole wheat buns.
Nutrition facts of lean ground beef
Here is the nutrition information for a 4 ounce serving of 90% lean ground beef:
| Nutrient | Amount |
|---|---|
| Calories | 217 |
| Protein | 25g |
| Fat | 10g |
| Saturated Fat | 4g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sodium | 74mg |
As you can see, a 4 ounce serving of 90% lean ground beef provides 25g protein. It is low in saturated fat at 4g per serving. There are zero carbs and 217 calories in 4 ounces of lean ground beef.
Choosing 90-95% lean varieties and draining fat after cooking can help keep ground beef as a lean protein source on the DASH diet. Limit portions to 3-4 ounces a few times weekly to reduce saturated fat intake. Combine with veggies or whole grains to increase fiber.
Health risks of eating too much ground beef
While lean ground beef can be part of the DASH diet, eating too much ground beef, especially fatty varieties, can increase health risks:
Heart disease
Ground beef contains saturated fat and cholesterol which can raise LDL (bad) cholesterol levels. High LDL cholesterol increases risk of heart attack and stroke. The DASH diet recommends limiting saturated fat to less than 6% of total daily calories.
Type 2 diabetes
Frequent consumption of processed red meats like ground beef may increase risk of developing type 2 diabetes by almost 50%, according to a 2012 study. Replacing red meat with nuts, legumes, whole grains, and other healthy protein sources may lower diabetes risk.
Cancer
Eating large amounts of red meat over many years could potentially increase risk of colorectal cancer. Cooking ground beef at high temperatures may also produce cancer-causing compounds. Limiting intake of processed red meats is recommended.
Obesity
Ground beef is high in calories and fat compared to lean proteins like skinless chicken, fish, beans, or tofu. Eating too many high-calorie, high-fat foods can contribute to weight gain and obesity.
Foodborne illness
Ground beef is more susceptible to foodborne pathogens like E.coli and salmonella. Practicing safe handling, cooking ground beef thoroughly to 160°F, and avoiding cross-contamination can reduce this risk.
To keep health risks low, limit lean ground beef intake to 3-4 ounces a few times per week within a healthy DASH diet pattern. Choose lean varieties, drain fat after cooking, and use healthy preparation methods.
Conclusion
You can eat ground beef in moderation on the DASH diet. Select 90-95% lean ground beef and limit portions to 3-4 ounces a few times per week. Prepare using healthy cooking techniques and combine with veggies or whole grains.
Eating too much ground beef, especially fatty varieties, can increase risk of heart disease, diabetes, cancer, obesity and foodborne illness. For optimal health, limit red meat intake and follow the DASH diet focused on fruits, veggies, lean proteins, whole grains and low-fat dairy. Including some lean ground beef along with these other healthy foods can enable you to meet your nutrition needs while managing blood pressure.