Whether it\u2019s tucked into a hiking backpack, grabbed at a gas station or stashed in a desk drawer, beef jerky has the staying power that most snacks are missing. It\u2019s tasty, travels well, requires no preparation \u201cand it makes it easier to meet our protein needs while helping us stay satisfied between meals,\u201d says Yasi Ansari, a registered dietitian nutritionist and Los Angeles-based certified specialist in sports dietetics.<\/p>\n
But does all that flavor and convenience make it good for you? The answer depends on what\u2019s in each bag and how often you reach for it.<\/p>\n
Here\u2019s all you need to know about which nutrients beef jerky actually provides, its known drawbacks and what to look for on the label of your favorite brand.<\/p>\n
What is beef jerky?<\/p>\n
Commercial beef jerky is prepackaged, dehydrated red meat typically made \u201cfrom lean cuts of beef that are seasoned, sliced into thin strips and then dried,\u201d explains Ansari. Seasonings usually include salt, pepper, soy sauce and sugar, though recipes vary.<\/p>\n
Making jerky safely also requires killing harmful bacteria. To do so, the beef is \u201cheated for safety \u2212 a minimum internal temperature of 160 degrees Fahrenheit \u2212 then dried to remove moisture, sometimes with additional curing or smoking,\u201d says Erin Palinski-Wade, a New Jersey-based registered dietitian and author of \u201c2 Day Diabetes Diet.\u201d This results in jerky’s signature chewy texture and concentrated flavor.\u00a0<\/p>\n
Beef jerky can also be made at home using an oven and food dehydrator, but the U.S. Department of Agriculture\u00a0still recommends heating the meat to an internal temperature of at least 160 degrees before dehydration because drying alone may not kill harmful bacteria.<\/p>\n
Ansari notes that once sealed and packaged, shelf-stable jerky generally doesn\u2019t require refrigeration before opening because removing moisture limits microbial growth, while intact packaging helps protect it from outside moisture and contamination.\u00a0<\/p>\n
Together, these steps help the jerky keep longer, but Ansari says you should still follow the package\u2019s storage instructions once the seal is broken and the product has been newly exposed to air.<\/p>\n
Is beef jerky good for you?<\/p>\n
Beef jerky can provide many important nutrients, but protein is the standout with \u201cmany products providing around 10 to 15 grams of it per serving,\u201d Palinski-Wade says. \u201cProtein is essential for muscle maintenance and repair,\u201d she explains, and it also supplies building blocks for enzymes, key hormones and antibodies that help protect against infection.<\/p>\n
\u201cThe protein in jerky can also work well as part of a recovery snack after exercise,\u201d adds Ansari, “and pairing it with fruit or whole grains adds carbohydrates to further help replenish energy used during activity.”<\/p>\n
Jerky also supplies iron, “which supports oxygen transport and energy production,” Ansari says.\u00a0The dehydrated meal also provides zinc, \u201cwhich supports immune function and wound healing,\u201d says Palinski-Wade, along with supporting the body\u2019s ability to make DNA. And jerky contains phosphorus, which helps keep bones and teeth strong; and vitamin B12, \u201cwhich supports healthy nerves and red blood cells,\u201d Palinski-Wade says.\u00a0<\/p>\n
In addition, jerky is relatively low in calories \u2212 typically 80 to 120 calories per ounce \u2212 which means it provides all these nutrients without using up a large share of your daily calorie budget.<\/p>\n
Can you eat beef jerky every day?<\/p>\n
Despite having so many nutritional advantages, there are some considerations to be mindful of if eating beef jerky often.<\/p>\n
\u201cThe biggest concern of eating jerky regularly is the sodium content,\u201d says Palinski-Wade, with some servings containing 500 milligrams or more. Excess sodium can raise blood pressure and increase the risk of kidney disease, which is why Ansari especially urges caution for people with hypertension, a history of kidney stones or heart disease. To reduce sodium intake, Palinski-Wade suggests \u201caiming for jerky varieties with less than 20% of the Daily Value from sodium per serving.\u201d\u00a0<\/p>\n
And varieties sweetened with brown sugar, honey, molasses or maple syrup add sugar and calories, cautions Palinski-Wade. A one-ounce serving of jerky can also contain more than 7 grams of total fat, including more than 3 grams of saturated fat, though leaner products can contain less. Too much saturated fat can raise LDL, or \u201cbad,\u201d cholesterol, and increase the risk of cardiovascular disease.<\/p>\n
Jerky is also a processed meat, and the World Health Organization says that processed meat consumption can cause colorectal cancer. The organization notes that this risk increases as consumption increases \u2212 though its findings address processed meats overall, rather than quantifying the risk from a particular jerky brand.<\/p>\n
With that concern in mind, Ansari also suggests checking for added nitrates. While these preservatives help prevent bacterial growth, they can also contribute to the formation of potentially cancer-causing compounds.<\/p>\n
In the end, \u201cbeef jerky can fit into a healthy and active lifestyle,\u201d Ansari says, \u201cbut my goal as a dietitian is to encourage eating more whole, minimally processed foods when able to \u2212 so for beef jerky, the goal is moderation.\u201d<\/p>\n
This article originally appeared on USA TODAY: Is beef jerky actually healthy for you?<\/p>\n
Reporting by Daryl Austin, USA TODAY \/ USA TODAY<\/p>\n
USA TODAY Network via Reuters Connect<\/p>\n","protected":false},"excerpt":{"rendered":"Whether it\u2019s tucked into a hiking backpack, grabbed at a gas station or stashed in a desk drawer,…\n","protected":false},"author":2,"featured_media":675771,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,134422,43,446],"class_list":["post-675770","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-ie","tag-ireland","tag-nation-world","tag-news","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/675770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=675770"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/675770\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/675771"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=675770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=675770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=675770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}