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It can be difficult to balance the demands of eating well without spending a lot.
In this series, we try to find the healthiest options in the supermarket at the best value – and we enlist the help of Sunna Van Kampenfounder of Tonic Health, who went viral on social media for reviewing her diet in search of healthier choices.
In this series, we don’t try to find the healthiest option, but we help you get the best nutritional value for as little money as possible.
This time we are looking at meat.
“When it comes to the type of meat you buy, there’s a common misconception: the more expensive the cut, the healthier it is,” says Sunna.
“But fatty meat stores more nutrients than its lean counterparts – vitamins such as A, D, E and K are fat-soluble and stored in animal fat – so a fillet steak may contain fewer nutrients than its fatty cousin. ”, he adds.
The science
We typically opt for leaner cuts of meat due to the common belief that saturated fat from animals is something to avoid.
“However, the latest science suggests that saturated fat and cholesterol may not be as harmful as researchers thought they were,” says Sunna.
He points to a 2020 Review at the National Library of Medicine that analyzed several studies on saturated fat and heart disease — and found that the association between the two appeared to be weak.
That said, a large amount of fat in your diet is in no way advisable – but don’t be afraid to introduce fattier cuts.
Chop
Sunna prefers minced meat – preferring it to steak if you choose the fattier type.
Most supermarkets sell versions between 5% and 20% – and Sunna encourages shoppers to put the higher percentages in their baskets.
“The higher fat mince is not just about the added fat-soluble vitamins; it’s also about what comes with it,” he says.
“The tendons, ligaments and connective tissue added to the minced meat provide collagen.”
Collagen is a protein full of amino acids that supports the structure of skin, hair and nails.
It also plays a vital role in maintaining the integrity of joints and connective tissues.
“By choosing 20% fat ground beef, you get a broader nutritional profile, including the benefits of collagen,” he says.
The money
Using prices from major supermarkets, Sunna compares the money and health of top beef products…
- Filet mignon: At around £35/kg, it’s the most expensive cut and doesn’t offer as many health benefits as other cheaper options
- Sirloin steak: Around £24/kg, with added fat offering more fat-soluble vitamins.
- Rump steak: At around £15/kg, it’s one of the most economical ways to cook steak and that nice rind of fat will give you extra nutrition.
- Chopped steak with 5% fat: At around £7/kg it’s premium mince but is more than half the price of steak, making it a great affordable option but the lower fat content is only really good for reducing calories.
- Minced meat with 20% fat: At around £5/kg, it’s one of the more affordable options that offers the most health benefits – with all the added fat-soluble vitamins, omega-3s and collagen.
“Swapping one fillet steak a week for 20% minced meat could save you £182.52 a year and you would increase your nutritional intake considerably,” says Sunna.
“Minced meat not only saves money, but also provides a versatile base for countless dishes – burgers, meatballs, bolognese, tacos – the possibilities are endless.”
Organic and grass-fed
“While all unprocessed meat is healthy, there are benefits to the quality of your meat,” continues Sunna.
“Typically, a local, grass-fed cut of beef has higher omega-3 fatty acids, which are beneficial for heart and brain health – up to 6x more in fact, than confined cattle”, he adds.
However, they can often be much more expensive.
“Choosing between fillet steak and ground beef doesn’t have to be a battle of indulgence versus health – they both have their unique nutritional benefits, but when it comes to a nutritious and economical option, 20% fat ground beef takes the win,” he says.
The nutritionist’s view, from Dr. Claire Shortt, chief scientist at FoodMarble…
While it’s good to consider cheaper cuts of meat instead of, say, filet mignon, it’s best to moderate your red meat intake given the possible links to certain types of cancer.
Processed meats are again more problematic, especially from the point of view of bowel or stomach cancer. In fact, the World Health Organization classifies them as Class I carcinogens (i.e. “known to cause cancer”).
Read more from this series…