Quick Answer
The quick answer is that it depends. There are pros and cons to draining fat from ground beef and chili.
On the pro side, draining fat can reduce the overall calories and saturated fat in a dish, which may be healthier especially for those watching their weight or cholesterol levels. Draining fat can also prevent the dish from being overly greasy.
On the con side, fat provides a lot of flavor. So draining it can make ground beef and chili less moist and tasty. The fat also helps the meat and chili brown and develop texture better. From a nutritional standpoint, fats are an important macronutrient that provides energy and helps absorb fat-soluble vitamins.
So in the end, it’s a personal choice whether to drain fat from ground beef or chili based on your cooking preferences and nutritional needs. Moderation is key if enjoying fattier dishes.
Should You Drain Fat from Ground Beef?
Ground beef is sold in different fat ratios, typically ranging from 80/20 to 93/7 lean meat to fat. Here is a closer look at whether draining fat when cooking with ground beef is recommended:
Pros of Draining Fat from Ground Beef
– Removing fat reduces the overall calories and saturated fat in dishes made with ground beef. For example, 100g of 80/20 ground beef contains 291 calories and 18g saturated fat, whereas 93/7 ground beef contains 172 calories and 7g saturated fat.
– Draining fat prevents the dish from being overly greasy or heavy. The fat content can make the food feel too rich.
– For those watching their cholesterol or have heart health concerns, draining fat from ground beef can help control fat and cholesterol intake.
Cons of Draining Fat from Ground Beef
– Fat provides a lot of flavor in ground beef. Draining it removes some of the juicy, savory taste that people love from beef.
– The fat helps the meat brown nicely and develop a nice texture when cooking. Without it, the ground beef can become dry, stiff, and less palatable.
– Fat aids in moisture retention in the dish. Draining it can make recipes like burgers or meatballs dry out more while cooking.
– Fat helps absorb and incorporate fat-soluble vitamins like A, D, E, K. So some fat is beneficial to retain during cooking.
Tips for Draining Fat from Ground Beef
If you do want to remove some fat from ground beef, here are some tips:
– Use leaner options like 90/10 or 93/7 ground beef to reduce fat from the start.
– Cook the beef first before draining to retain more moisture and flavor.
– Drain the fat in a colander for an easy way to separate it from the beef.
– Blot cooked beef with paper towels to absorb excess surface grease.
– Avoid pressing or mashing beef during cooking or draining, as this squeezes out moisture.
Should You Drain the Fat from Chili?
Like ground beef, chili can also be made with varying amounts of fat depending on the ingredients used. Here is a look at the pros and cons of draining fat from chili:
Pros of Draining Fat from Chili
– Removing visible fat reduces overall calories, saturated fat, and cholesterol levels in each serving.
– The chili will be less oily and heavy. This can be preferable for those watching their weight.
– Good for people restricting fat intake due to heart disease or hypertension risk.
Cons of Draining Fat from Chili
– The fat provides a lot of rich, delicious flavor. Draining it makes the chili taste less savory.
– Chili can be dry without the fat, making the texture less enjoyable.
– Meat, beans, etc. may not brown and cook as well during simmering with less oil coating them.
– Healthy fats offer some benefits, so you may not want to drain all of it.
Tips for Draining Fat from Chili
If you choose to drain off some of the fat from chili, here are some tips:
– Use leaner cuts of meat like sirloin or 95% lean ground beef.
– Cook any ground meat first and drain before adding to the chili.
– Chill the chili after cooking then scoop off the solidified fat before reheating and serving
– Blot excess oil on the surface with a paper towel.
– Add tomato products, beans, etc. toward the end to limit fat absorption.
Nutritional Difference Between Fatty and Lean Ground Beef
The fat content makes a significant nutritional difference in ground beef. Here is a comparison of 80/20 versus 93/7 for a 100g serving:
80/20 Ground Beef (100g)
– Calories: 291
– Fat: 23g (18g saturated)
– Cholesterol: 89mg
– Protein: 16g
93/7 Ground Beef (100g)
– Calories: 172
– Fat: 8.6g (3.5g saturated)
– Cholesterol: 82mg
– Protein: 28g
As shown, the 80/20 beef contains over 100 more calories and double the saturated fat compared to 93/7. However, the leaner beef is higher in protein.
Fatty Acid Profiles
The type of fat in beef includes:
– Saturated Fat: Promotes “bad” LDL cholesterol levels when consumed in excess. Mainly found in animal products.
– Monounsaturated Fat: Improves blood cholesterol by raising “good” HDL levels. Found in plant oils and nuts.
– Polyunsaturated Fat: Reduces “bad” LDL cholesterol. Found mainly in fish, nuts and seeds.
– Trans fat: Raises “bad” cholesterol and lowers “good” cholesterol. Found in processed foods. Beef has low levels naturally.
So saturated fat predominates in beef, but it does contain healthier unsaturated fats as well in moderation.
Heart Disease, Cholesterol and Saturated Fat Intake Recommendations
Excess saturated fat intake is associated with increased heart disease and cholesterol levels. Here are some dietary recommendations for those at risk:
Limit Saturated Fat
– No more than 13g saturated fat per day if you have:
– High LDL cholesterol
– History of heart disease
– No more than 22g if healthy
Limit Dietary Cholesterol
– Less than 200mg per day if you have:
– Diabetes
– High LDL cholesterol
– History of heart disease
– Less than 300mg if healthy
Replace Saturated Fats
Replace sources of saturated fat with monounsaturated and polyunsaturated fats:
– Use olive, sunflower, soybean, canola oils in cooking rather than butter, lard or coconut oil
– Choose nuts and seeds instead of fatty meats
– Select low-fat dairy products
Conclusion
Draining excess fat from ground beef or chili can reduce the calories, saturated fat, and cholesterol levels per serving. This may be preferred for those monitoring heart health, cholesterol, or weight.
However, fat provides a lot of flavor and moisture to dishes made with ground beef and chili. It also aids in proper cooking and browning. So you may opt to cook with fattier meats, but consume smaller portions to limit fat intake.
In the end, it’s a personal preference based on your specific nutrition goals and taste preferences. Moderation and variety in your diet is key to enjoying healthier fattier foods like beef and still getting balanced nutrition overall.