If Beef Jerky Bad for You
When mid- or postride options are express to gas station snacks, many of us just catch a bag of beef jerky to go. Jerky is a loftier-poly peptide choice that'southward shelf-stable due to lack of moisture, and it has become increasingly popular over the years, especially every bit loftier-protein, low-carb diets have grown in popularity.
Only like any food that's billed as a "healthy", we had some questions. Is beefiness jerky healthy? What about turkey or pork varieties? How much jerky is too much jerky? And so we tapped New York-based dietitians Kelly Hogan, M.S., R.D., and Natalie Rizzo, M.South., R.D., to weigh in on what'southward what when it comes to your favorite dried meat snack.
The Question: Is Jerky Actually Healthy?
Jerky—beefiness, turkey, or pork, to name a few—is considered a good for you snack due to its poly peptide content, which tin can help fuel your rides and recovery.
The sodium content in jerky, thanks to its curing process, may also assist you replenish electrolytes afterward a hot and boiling ride.
But, every bit Hogan and Rizzo point out, at that place are certain ingredients that can quickly plow a healthy hasty snack in something artificial and packed with sodium.
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Beef Jerky Nutrition Facts
Let'due south have a closer wait at the diet of a no-frills beef jerky from Land Archer.
- Serving size: 1 ounce
- Calories: 70 calories
- Fatty: ane gram
- Saturated fat: 0 grams
- Protein: ix grams
- Carbohydrates: vi grams
- Sugar: 4 grams
- Sodium: 400 milligrams
Any time you're snacking on meat, you're going to go a practiced corporeality of protein, which is crucial for athletes. A 1-ounce serving of jerky, for example, has about 9g of protein.
But hasty is created through the curing process, which requires the add-on of salt to draw out wet. Once meat has been properly dehydrated, it's no longer susceptible to spoilage because that new environment makes information technology hard for microbe growth. However, the addition of table salt makes jerky a loftier-sodium food.
"Jerky is super high in sodium," Hogan says. "While that can be beneficial for an endurance athlete losing a lot of salt through sweat, it might not be a slap-up choice for someone with loftier claret force per unit area or whatsoever sort of kidney affliction."
Plus, Rizzo says, common salt is in simply about everything we eat throughout the day. You don't want a quarter of your common salt intake to come from ane sitting. The American Heart Association recommends not consuming more than two,300 mg of sodium per 24-hour interval, simply ideally, people should limit their intake around one,500 mg.
Depending on the brand and flavour, a 1-ounce serving of hasty has about 300 to 400 mg of sodium.
Otherwise, the ingredients, Rizzo says, should be uncomplicated. "Generally, jerky was made back when people were drying beefiness because they didn't have the technology to preserve it," she says. "Information technology was a healthy snack. Artisanal and gourmet hasty [makers] today are still doing that. It'southward dehydrated meat with some seasoning, so if that's what you're eating, then yeah, that's a healthy, poly peptide-rich snack."
But Rizzo goes on to indicate out that jerky brands similar Slim Jim have questionable ingredients, including mechanically separated chicken, soy flour, and corn syrup, and can make up 25 percent of your daily salt intake.
Sugar is often added to jerky flavors, and peradventure unsurprisingly, the sweeter the flavor—honey chipotle, anyone?—the more added sugar the jerky has. But, Rizzo says, meat does non have any carbohydrates, so fifty-fifty a few grams of sugar—fewer than 8 grams—is okay, especially during or after a ride when you need carbs to restock your musculus'due south glycogen stores.
When it comes to choosing your jerky, saturated fat content is something to think about, Rizzo and Hogan say. Pork and beef, for example, volition have slightly higher amounts of saturated fat than, say, turkey or chicken jerky.
Something else to consider in the wellness of your jerky is the utilize of nitrates in the curing process. Nitrates are as well establish in processed deli meats and hot dogs. Gourmet and artisanal jerky brands oftentimes tout "no added nitrates" except for what comes from salt and celery seed, which may be a skillful thing, co-ordinate to a 2018 study published in Molecular Psychiatry. Researchers establish that nitrates may contribute to mania— a mood land of hyperactivity, euphoria, and indisposition. It's worth noting, withal, that the study was not designed to wait at cause and consequence, and the researchers did not ask nigh frequency or the time frame of cured meat consumption.
The Answer: Beef Jerky Tin Be Healthy in the Correct Context
Jerky can be a healthy, tasty, and filling loftier-protein snack that volition get you through your workout and recovery. Just, it can also be an option that features questionable ingredients or hidden sugars. Find a jerky that's made with wholesome ingredients—meat and seasoning—with, ideally, no artificial ingredients.
The Best Jerky to Munch On
If refueling with a couple servings of jerky, Hogan and Rizzo recommend pairing with carbohydrates like crackers or a piece of fruit."If you have a heavy training load, jerky as a snack is good for protein, simply if you're feeling sluggish, add together a carbohydrate, likewise," Hogan says. Think: crackers or some staff of life.
And remember: Non all dried meats are technically jerky, which take a 0.75 to one moisture-to-poly peptide ratio. Meat confined, for example, are dried meat only not technically jerky because of the moisture content. That's not necessarily a bad matter, but jerky may take a slightly ameliorate ring to it than meat bar.
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Source: https://www.bicycling.com/health-nutrition/a28928467/is-beef-jerky-healthy/
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