Beef is a great source of protein and contains various types of fats that can contribute to your overall diet. Although there is much debate about the best kind of steak, some people believe that consuming moderate amounts of beef, such as ribeye steak, can be a part of a healthy eating routine. Ribeye steak is derived from the cow’s rib section and has a higher fat content compared to other meat cuts.
Ribeye Steak
The Longissimus Dorsi, located below the backbone’s front section, is where the ribeye steak is taken from. This beef cut has high marbling and a delectable, succulent taste, and can be prepared through pan-frying, grilling, or smoking.
The tenderness of this steak is attributed to its origin from a muscle that facilitates the retention of intramuscular fat, commonly known as “marbling.” It is a nutritious alternative for any meal owing to the rich flavor and nutrient content, particularly iron and zinc. Its popularity among steak enthusiasts is due to its delectable taste and health benefits.
Types of Ribeye Steaks
There are two types of ribeye steaks available, namely the boneless and bone-in ones. The boneless variant is more delicate and simpler to prepare, yet the bone-in version offers a richer taste.
No matter what type you choose, Ribeye steak is an excellent source of protein. They offer comparable nutritional value, making it a matter of individual taste. This meat contains a good amount of zinc, iron, and B vitamins, making it not only flavorful but also beneficial to your health.
Nutritional Properties of Ribeye Steak
In accordance with the USDA, the nutrition information for a 100-gram portion of ribeye steak is available.
- Energy: 187 kcal
- Protein: 19.5 g
- Total fat: 11.4 g
- Carbohydrate: 1.75 g
- Iron: 2.64 mg
- Phosphorus: 210 mg
- Sodium: 88 mg
- Potassium: 357 mg
- Zinc: 7.8 mg
- Selenium: 25.5 µg
Consuming ribeye steaks is an excellent strategy for obtaining high amounts of protein, essential for the development and mending of muscles, tissues, and organs. Additionally, ribeye steak is a trimmer beef cut, signifying that it holds lower fat content than other beef cuts. Consequently, it presents a more beneficial alternative for individuals who desire to regulate their fat consumption.
Ribeye steaks are also rich in iron, which is vital for one’s physical growth and development. Furthermore, it plays a crucial role in producing proteins such as hemoglobin, an essential component of red blood cells that carries oxygen throughout the body, and myoglobin, which delivers oxygen to muscles. Additionally, it is necessary for hormone production.
Ribeye steaks are rich in omega-3 fatty acids, which have been found to provide numerous health advantages such as lowering triglycerides and increasing HDL levels.
Ribeye steaks contain conjugated linoleic acid (CLA), a type of fat that offers numerous health benefits such as reducing inflammation and promoting heart health. Additionally, they are a rich source of B vitamins such as niacin, vitamin B6, and vitamin B12.
Carbs
Ribeye steak does not contain any carbohydrates, including fiber, starch, or sugar. As beef does not provide carbohydrates, it is not considered for the glycemic index.
Fats
When broiled without added fat, one serving of ribeye steak comprises a total of 10.8g of various types of fat, including 4.2g of saturated fat, 4.4g of monounsaturated fat, and 0.4g of polyunsaturated fat.
The suggestion from the American Heart Association is to decrease the amount of saturated fat in our diet and instead opt for foods that have higher levels of polyunsaturated and monounsaturated fats. The USDA’s dietary guidelines state that Americans should limit their intake of saturated fat to less than 10% of their total calorie intake.
The fat content of your steak can be affected by the cooking technique you use. If you marinate or cook the meat with butter or oil, the fat content will increase.
Protein
A ribeye steak serving offers 23.8 grams of protein.
Vitamins and Minerals
An abundance of zinc, selenium, niacin, vitamin B6, and vitamin B12 can be found in ribeye steak.
A single serving of ribeye steak can yield 1.44mg of iron, making it a viable source of the nutrient. The US Department of Agriculture advises men and adult women to incorporate 8mg of iron in their daily diet, while women aged between 19-50 years should aim for 18mg.
Ribeye steaks have fewer calories and less fat than other beef cuts, making them a suitable option for weight loss. However, overindulging in ribeye steak can lead to weight gain and an increased risk of heart disease. If you have previously had high cholesterol, it’s important to consult with your doctor to determine if you should limit your consumption of ribeye steak.
Health Benefits of Ribeye Steaks
Lowers Risk of Anemia
The delicious ribeye is a nutritious steak that can provide you with essential nutrients such as protein and iron. Consuming ribeye can serve as a flavorful source of protein that aids in preventing anemia. A study indicates that anemia arises due to insufficient hemoglobin levels, the protein responsible for transporting oxygen throughout the body.
Iron deficiency is one of the most common causes of anemia, which is characterized by symptoms such as fatigue, a pale complexion, shortness of breath, and other indicators.
Based on studies, hemoglobin production in the body requires iron. Consumption of iron-rich foods, such as ribeye steak, can effectively prevent anemia through increased hemoglobin levels. For a delectable and nourishing approach to lowering your chances of anemia, consider incorporating ribeye steak into your dietary habits.
Prevents Muscle Loss
For individuals who want to build muscle mass, ribeye steak is a delectable and wholesome choice. Its elevated protein content is crucial for the development and preservation of muscle tissue. Ribeye steak is also abundant in zinc and iron, essential minerals for muscle well-being. Moreover, studies endorse that ribeye steak’s conjugated linoleic acid (CLA) fatty acid is beneficial for preventing muscle loss.
May Prevent Diabetes
With its delectable taste and high nutritional value, ribeye steak offers a range of health benefits. Studies have shown that consuming red meat, such as ribeye steak, may help lower the risk of developing diabetes.
Significant means must be taken to prevent diabetes, as it is a hazardous disease that could result in heart disease, stroke, and kidney failure.
There are various ways in which consuming ribeye steak can prevent diabetes. Firstly, ribeye steak is rich in protein, which is indispensable for regulating blood sugar levels.
Consuming foods that are rich in protein such as ribeye steak can assist in regulating blood sugar levels. Additionally, ribeye steak is a viable source of omega-3 fatty acids, which have been demonstrated to enhance insulin sensitivity and potentially prevent diabetes.
Acts as an Antioxidant
Ribeye steaks are rich in selenium, a necessary antioxidant mineral that guards the body against free radical damage and oxidative stress, serving a crucial role in avoiding such types of harm and tension.
Regrettably, there is a Vitamin D deficiency present in one out of every seven people, and studies indicate that the possibility of selenium deficiency is rising as a result of climate change.
Regulates Blood Pressure
A rich source of phosphorus is found in Ribeye steak. This essential vitamin has been known to maintain blood pressure levels. Studies have also shown that the inclusion of minerals such as calcium and magnesium along with phosphorus can lead to lowered blood pressure levels. Apart from this, phosphorus is a crucial component for maintaining healthy bone structure and growth.
The high levels of protein and zinc in Ribeye steak can help to improve your immune system. Thus, besides enjoying a delicious meal, you’ll also receive a significant amount of nutrients that boost immunity.
Rich in iron, ribeye steak aids in the transportation of oxygen to all parts of the body, thereby boosting immunity. Moreover, it boasts of high levels of B vitamins, crucial for generating energy and maintaining metabolism. The B vitamins also promote a healthy nervous system and support the production of red blood cells.
Weight Control
Numerous studies indicate that the consumption of high-quality protein found in beef can aid in maintaining a healthy weight. A research review highlights that various studies have demonstrated the benefits of high-quality proteins, including promoting weight loss, preventing weight gain and regain in adults, curbing fat mass, and safeguarding against reductions in lean body mass.
The role of red meat in the diets of young infants, adolescents, women of childbearing age, and older adults was discussed in a report released by Cambridge University Press. The report emphasized the essential nutrients that red meat can offer to these specific groups.
Specifically, it has been observed that incorporating lean red meat into a reduced-energy diet could aid in weight loss due to its ability to enhance feelings of fullness and provide substantial amounts of high-quality protein and crucial nutrients.
Furthermore, the beef protein can aid in the preservation of muscle mass. Research has demonstrated that increasing animal protein intake can lead to the retention of more muscle mass, which in turn burns more calories compared to fat but may decrease with advancing age. By sustaining a greater amount of muscle, your body can achieve a heightened resting metabolic rate.
Preventing the occurrence of sarcopenia can be achieved by preserving muscle mass as you grow older. Sarcopenia is marked by reduced muscle mass, strength and function, and often affects the elderly. If left untreated, muscle loss can put seniors at risk of injury, decrease their independence, and impair their daily activities.
Research has indicated that consuming animal protein is linked to an increased preservation of muscle mass, particularly in older individuals who do not engage in physical activity. In fact, certain studies suggest that consuming more premium sources of protein such as beef, starting from middle age, is advisable to sustain the lifestyle benefits associated with sufficient muscle mass.
Allergies
Although meat allergies are rare, it is feasible to experience IgE-mediated reactions to red meat due to a tick bite.
Referred to as an “alpha-gal” allergy at times, indications can comprise hives, itchiness, inflammation of the face, lips or eyelids, breathing difficulties, cough or wheezing, stomachache, vomiting, or diarrhea. In extreme incidents, anaphylaxis might transpire.
In case you experience allergic reactions upon consuming ribeye steak or any kind of red meat, it is advisable to consult with a healthcare professional to receive tailored guidance.
Adverse Effects
It is advisable by the American Heart Association to restrict consumption of saturated fats to roughly 13 grams per day.
This is the same as consuming 5% to 6% of calories from saturated fat, which is lower than the USDA’s recommended limit of no more than 10% of daily calories. The AHA proposes that individuals should substitute foods high in saturated fat with those that contain monounsaturated or polyunsaturated fats.
The saturated, polyunsaturated, and monounsaturated fats found in ribeye steak make a contribution to your daily intake of saturated fat, despite containing less fat than ground beef.
Individuals who have a personal or family background of lipid disorders or cardiovascular disease may require less saturated fat in their diet. It is recommended to keep track of the amount consumed regularly and ensure that it is complemented by other protein sources.
When It’s Best
Ribeye steak is one beef product that can be purchased at any time of the year. For optimal selection, seek out meat that appears red and has a damp texture without being overly wet. Choosing steaks with ample marbling will result in a more rich and satisfying taste.
Make sure that the plastic wrapping of the steak you purchase from your nearby grocery store is intact and there is no liquid accumulated at the base of the tray.
Storage and Food Safety
If you intend to consume ribeye steaks within a couple of days of purchasing, it is advisable to store them in the refrigerator. The steak can be stored in its plastic and styrofoam packaging or in the butcher wrap while in the fridge. The USDA recommends refrigerated meat to have a lifespan of 3 to 5 days when stored correctly.
You are able to freeze your ribeye steak for up to a year if you do not intend on eating it in the following few days. Ensure that you store it in air-tight plastic wrap rather than leaving it in its original packaging.
How to Prepare
If you’re in the mood for a ribeye steak, you can opt to broil or grill it. To ensure it’s safe to eat, aim to cook it for approximately 4-5 minutes per side and use a food thermometer to check the internal temperature. Make sure it reaches a safe minimum temperature of 145 F. After removing it from the heat source, let it rest for about three minutes before serving.
In case broiling or grilling is not feasible, skillet cooking, oven roasting, smoking, and braising can also be utilized to cook this meat. Apart from relishing your steak with frites or mashed potatoes, including a green vegetable or selecting sweet potatoes or a whole-grain side dish can also be a healthy option. You can make use of the leftovers on a salad for the following day if you are unable to consume the entire meal.
Notes on the side
The ribeye steak, originating from the rib portion of the cow, is a beef steak appreciated by many steak enthusiasts due to its succulence and tenderness. This particular cut summons protein, iron, and B vitamins, making it a nutritious source to boost energy and sustain the body.
The ribeye steak not only offers a tasty meal choice but also contains good fats that can boost brain function and reduce cholesterol levels. However, it is essential to monitor your intake of saturated fats and cholesterol to maintain good heart health. Therefore, ribeye steak is an excellent option for both delectable dining and healthy sustenance.