Although bison have roamed the North American Plains for centuries, American dinner tables have only recently begun to serve their flesh.
Since eating a diet low in saturated fat may help lessen the risk of heart disease, bison, which is nutrient-rich, has gained a lot of popularity. Bison burgers, chili, stews, and other meals are now being prepared in kitchens all across the country. If you prefer red meat but wish to reduce saturated fat in your diet, bison — with its sweet, rich flavor — is a sensible and adaptable choice.
There are 152 calories, 7 grams of total fat, and 3 grams of saturated fat in a 3-ounce grass-fed cooked bison burger. The same serving of bison contains only 60 milligrams of cholesterol, is a rich source of iron and vitamin B12, and is an exceptional source of vitamin B12.
Bison is more readily overdone than other red meats since it is leaner. Large, less tender pieces, like brisket, are best braised or stewed. For thinner cuts, including sirloin tip and inside round steaks, broiling, grilling, and pan frying are best. Enjoy ground bison in stroganoff, fajitas, chili, meatballs, pasta sauces, and nachos. In most meals, bison can also be used in place of beef.
Bison can also be purchased from a variety of internet retailers in addition to local supermarkets, specialty shops, and farmers markets. Use or freeze bison that has been ground up within two days; for large cuts, allow three to five days. Bison big chunks and uncooked ground can be frozen for up to nine months.
more wholesome red meat
According to cardiologist Ronald Scheib, MD, FACC, “Bison, like other game meat, is a healthier red meat, but there really isn’t such a thing as a healthy red meat. All red meats, even lean cuts like bison, contain saturated fat and cholesterol. Eat too much, and your blood cholesterol will probably increase.”
Keep serving sizes small, no more than 4 ounces, especially when eating game meats like bison (buffalo), which are healthier red meats.
So, according to Pritikin’s teaching, limit your consumption of game meat to no more than once per week and no more than 4 ounces per meal.
And don’t believe the recent magazine cover stories touting the alleged health benefits of animal products like butter and steak.
According to Kimberly Gomer, MS, RD, LDN, Director of Nutrition and educator at Pritikin, “the preponderance of research – hundreds of studies published over the last four decades – have proven beyond any doubt that eating more animal products like meat, butter, and cheese will raise LDL cholesterol, the bad kind, and promote atherosclerosis, or plaque-filled arteries.
Red meat, hot dogs, and sausages are examples of animal products that may contribute to obesity, diabetes, and certain malignancies like pancreatic, breast, prostate, and colon cancers.
And last, consuming a lot of animal products can make your urine more acidic and cause more calcium to pass through your urine, which can lead to kidney stones and osteoporosis, or brittle bones.
Advisory from the American Heart Association: Bison
You may be heart-healthy and consume lean meat without compromising taste and flavour. Lean fowl, fish, and bison meat can all be substituted for tasty and healthful meals. An Eating Plan for Healthy Americans, a new publication from the American Heart Association, lists bison as a lean meat alternative. The diet’s objective is to inform Americans about how to lower “controllable” risk factors for heart attacks and strokes. Obesity and high blood cholesterol are the two main causes of heart attacks. The likelihood of a stroke is also decreased by lowering such risks. The AHA advises consuming less cholesterol and saturated fats and keeping a healthy weight. As part of the AHA eating plan, choosing a proper portion of bison is included.
The AHA advises that each person consume up to 6 ounces of cooked lean meat, fowl, or fish each day as part of a balanced diet. “Lean cuts of buffalo” are listed as a choice in their brochure. Buffalo meat is “extremely low in fat, saturated fat, cholesterol, and salt,” according to the AHA. The group advises selecting meat cuts with the least amount of discernible fat. The preferred methods for preparing the beef are baking, broiling, roasting, microwaving, and stir-frying.
On its website, the Metropolitan Chicago Chapter of the AHA published an essay suggesting bison and other uncommon meats as an alternative to turkey or chicken. “Call of the Wild: American Heart Association Offers Wild Ways to Reduce Fat,” reads the headline of the press release. “Wild game and less common meats like venison, buffalo, rabbit, emu, ostrich, and pheasant are low in fat and offer new menu ideas for your family, who may be tired of turkey or think of chicken as a chore,” says Heather Earls, R.D., senior director of prevention and healthcare programs for the AHA Midwest Affiliate. According to the AHA, a balanced diet of vegetables, whole grain breads, pastas, fruit, and milk should be supplemented by two portions (a total of six ounces) per person each day.
A single meal of either beef or bison did not significantly affect total cholesterol, LDL, or HDL (Figure 1). However, following a single meal of either beef or bison, triglycerides dramatically increased by 64.5% (P 0.001) and 30.4% (P 0.001, respectively). Beef eating resulted with considerably larger changes in triglyceride levels than bison consumption, both in absolute terms and relative terms. Seven weeks of eating either beef or bison had no effect on total cholesterol, triglycerides, LDL, or HDL.
Following an acute beef (black bar) and bison meal, the relative changes in total cholesterol, triglycerides, LDL cholesterol, and HDL cholesterol (grey bar). * indicates a significant difference between beef and bison as evaluated by a paired samples t-test (P>0.05) (N=14). Data are presented as means +/- SD.
have similar intake guidelines
Numerous studies indicate that you consume less red meat, but opinions on how much of it is safe to consume vary widely.
The American Institute for Cancer Research advises consuming no more than 18 ounces (510 grams) of red meat each week. Meats like bison, cattle, hog, and lamb fall under this category (5).
However, a global research on healthy and sustainable diets advises that you reduce your weekly intake of red meat to no more than 3.5 ounces (100 grams) (6).
It’s crucial to consume red meat in moderation since some evidence suggests that eating a lot of it, especially processed types, may raise your chance of developing certain malignancies, such as colorectal cancer (7).
Beef is richer in calories and fat than bison, but having flavors and nutritional profiles that are similar. Even though it’s advised to consume less red meat overall, a healthy diet can include bison and beef in moderation.
What Makes Bison Meat Different From Other Meats?
Do you want to live a better lifestyle yet still eat those delicious steaks? Have you decided that you will spend the rest of your life eating bland, dry skinless chicken breast?
No need to endure pain. The interesting infographics below compare the fat, calorie, and cholesterol content of various meats.
Cholesterol and Fat
7.21 grams of fat and around 55 mg of cholesterol are present in one serving of buffalo meat. In order to put that into perspective, consider that the same-sized serving of 90% lean beef has roughly 10 grams of fat and 65 milligrams of cholesterol. Because less of the weight is clipped or drained out as fat, bison is a relatively lean meat, which also means you will get more meat for your money if you buy it.
Can someone with high cholesterol eat bison?
A Nutrition Research Study published in April 2013 found that switching to bison from beef lowers levels of artery-clogging triglycerides. Even compared to chicken, bison has lower cholesterol levels, making your heart beat more easily.
Does bison have lower cholesterol than beef?
Compared to beef, bison has lower levels of cholesterol, calories, and saturated fat. Farmers raise bison in a different way than cows, resulting in meat with a better nutritional profile. It can be a part of many regular meals, but people should be careful not to overcook it.
Red meat consumption should be limited, and people should choose other low-cholesterol protein sources like fish, lentils, or soy instead.
Do bison and chicken both have lower cholesterol levels?
The fact that amino acids are the recognized building blocks of protein means that bison provides all the essential amino acids our bodies require. Amino acids’ position in protein is essential for maintaining our general health, including a strong immune system as well as a healthy nervous system, detoxification system, and digestive system. The ratio of omega-3 beneficial fatty acids in bison is very high.
Additionally, due to the ratio of its protein, fat, minerals, and fatty acids to its caloric content, bison is a highly nutrient-dense diet. According to the USDA, bison is unquestionably a superior option because it has much fewer calories, fat, and cholesterol, as well as more protein, iron, and vitamin B-12 than beef, pork, chicken, and salmon.
The way that bison are raised contributes to their high nutritional value. The least amount of handling is done with bison. Because they are not tamed, bison spend almost all of their lives on grass and hardly ever visit feedlots. They are not exposed to problematic medications, substances, or hormones. The National Bison Association, of which Great Range is a member, has such strong feelings about this that it forbids the use of these drugs in raising bison for slaughter in its rules.
By including bison in your weekly meal plan, you may obtain the greatest protein available while reaping clear health advantages. Feel guilt-free and solely enjoy the wonderful goodness and protein powerhouse that bison can provide.
The healthiest meat is bison, right?
If you want to cut back on calories or fat, bison may be a better option because it is leaner than beef. It is lower in total and saturated fat than beef and has over 25% fewer calories ( 2 , 3 ). Bison also has finer fat marbling because of its decreased fat level, which results in meat that is softer and more sensitive.