Beef jerky is a hunger-satisfying, high-protein snack that comes in lots of flavors and brands. Sadly, though, not all beef jerky is good for you. Read this article to understand how to spot good and bad beef.
Beef jerky is an excellent source of lean protein that can fill you up when hungry. For this reason and others discussed in this article, I’ve listed beef jerky as one of my fave high protein snacks along with a specific list of the best beef jerky because it’s easy to grab when you are headed out the door.
But, is it good for you?
In This Post You'll Find:
Eat In Moderation
Beef jerky has a lot going for it, but you must remember that some store-bought brands will be very high in sodium. A one-ounce serving can have upwards of 22% of your daily allowance. Keep this in mind when helping yourself to a snack of beef jerky.
Despite all there is going for it, eating beef jerky in moderation is key. I can’t go without mentioning the issues with eating processed meats. Studies show that meats like sausages, smoked meat, and yes, beef jerky may increase the risk of cancers like gastrointestinal cancer.
It’s always best to eat clean, wholesome foods with little processed meat.
This is why making your own beef jerky is the best idea. It’s not that hard to do, and using lean cuts of beef to make your own ensures that you know exactly what goes into it.
Is Beef Jerky Keto-Friendly?
Being a high-protein food low in sugar and carbohydrates, beef jerky is keto-friendly. It is usually not high-fat, though, so be sure to include it in your diet along with good-for-you fats.
Is Beef Jerky Good For Weight Loss?
It can be. You see, protein digests slowly, which means that you stay full for longer. So, beef jerky is one of the healthy proteins that can work in your favor and keep you away from nutrition-lacking foods with empty calories. Look for a brand with a high protein content.
It’s portable, easy to eat, and the protein boosts your metabolism, which is also good for weight loss.
Is Beef Jerky Good For Building Muscle?
Yes, being a protein that has a “complete protein” profile, beef jerky has the essential acids known as building blocks. It is typically low in fat, carbs, and calories. So when eaten in moderation and in combination with an exercise plan (especially one that includes resistance training), you’ll build muscle.
Beef Jerky Nutrition
An excellent source of protein, beef jerky has a ton of nutrients. A one-ounce serving typically includes the following:
- Calories 116
- Fat 7.3g
- Carbs 3.1g
- Protein 9.4g
- Zinc 21% of your daily requirement
- Iron 8% of your daily requirement
- Copper 7% of your daily requirement
- Potassium 4% of your daily requirement
Make sure to check out my best beef jerky to buy post for a great list.
Beef jerky also contains lots of minerals, like thiamine, phosphorus, magnesium, choline, selenium, and niacin. It’s high in vitamins B6 and B12, too. Zinc, for example, helps the immune system while potassium may help blood sugar levels.
How To Choose Beef Jerky
When I buy beef jerky, there are a few things I look out for:
- MSG: Do you have sensitivities to monosodium glutamate? Headaches are one of the most common symptoms. Look for MSG-free brands. Also, this can cause inflammation.
- Sodium: When the daily recommended value of sodium content in a food product is over 20%, that is considered high. Excessive sodium leads to heart disease, heightened cardiovascular events and stroke risks, among others. Choose a beef jerky with a lower count they all will have some salt in it as part of the preservation process.
- Nitrates: One of the great things about beef jerky is that it is shelf-stable. You don’t have to keep most brands in the fridge, and you can throw it in your backpack or bag on the way out the door. But this comes with a price. Nitrates and nitrites are preservatives known to increase cancer risk. Rather than sodium nitrate, look for products with celery powder or sea salt as the curing agent.
- Beef source: Look for beef jerky that is made from beef sourced in the USA, and if it's organic beef, even better. If you look at some labels, you may discover that the jerky is made overseas and just packaged here.
- Gluten-free: If you are sensitive to gluten, check the labels carefully. Some manufacturers may use products with gluten when processing and curing.
- Sugar: So many products have hidden sugars, and beef jerky is no exception. Eating too much sugar causes problems, such as cardiovascular disease and obesity. Look at options out there with low or zero sugar.
- Shelf date: Remember, beef jerky lasts a long time on the shelves. But still, you want to buy a fresh product. Check the best before date for freshness.
For a full walkthrough, check out this post on the best beef jerky.
More Healthy Foods With Added Nutritional Benefits
I’ve got a lot of posts that explain the added nutritional benefits of certain healthy foods. Take a look!
- 10 Benefits of Eggs and Why You Should Eat Them More Often!
- 12 Amazing Benefits of Ginger
- Is Dairy Good For Weight Loss? Benefits of Full Fat Dairy
- Are Protein Bars Good For You?
- 21 Foods High in Fiber | Why and How to Get More Fiber in Your Diet
- 10 Benefits of Green Tea | Why Your Should Drink it Every Day!
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