Corned Beef – Nutritional Facts and Adverse Effects
July 25, 2022
July 25, 2022
Corned beef typically is salt-cured beef. It involves a curing process that helps preserve the beef for a long. First, the meat goes into a salt solution and is cured to preserve it. This curing process takes about 6-9 days. Then, makers add salt with other spices to enhance its flavour. It is often made from beef brisket, as it is a tough cut of meat. Makers use a brine solution to cure the beef brisket, then simmer it to tenderise and make it flavourful. You can also make it at home using a similar process.
Corned beef can be an ingredient in various dishes. However, it is prevalent in Jewish and Irish cuisine. People in the 17th CE gave the term “corned” in corned beef. That is because the size of the rock salt crystals was more like the size of corn kernels. Therefore it was called corned beef.
Corned beef contains a variety of essential micronutrients and is rich in protein, which the body requires to build muscle, produce enzymes, and maintain tissue. However, it has a very high amount of sodium and fat. Therefore, it can harm people following a low-sodium or heart-healthy diet.
The USDA provides the following nutritional value for one hundred grams of cooked corned beef brisket.
Corned beef is a processed form of beef. Hence, it does not contain as many nutrients as raw beef. In addition, since the process involves brining the beef with salt, it adds to the sodium content. However, corned beef contains various essential minerals like phosphorus, zinc etc. It is low in carbohydrates, high in proteins and has a reasonable amount of calories.
Protein helps to develop muscle mass and strength. Studies show that protein insufficiency makes it difficult to get through the day and can impact energy and mood. Corned beef is rich in protein.
Since it comprises all the nine essential amino acids, it is a complete protein. The amino acids include histidine (0.58g), lysine (1.54g), leucine (1.44g), isoleucine (0.827), methionine (0.473 g), phenylalanine (0.718g), threonine (0.726g), tryptophan (0.119), and valine (0.901 g). Corned beef is an excellent source of nutrients.
Corned beef is a good source of vitamin B complex, essential for several body functions.
Vitamin B helps maintain a healthy body. Vitamin B complex directly impacts our energy levels facilitating digestion by converting food into energy. It also enhances brain function and neurological functions and maintains healthy skin.
Corned beef comprises adequate amount of thiamin (B1-0.026 mg), riboflavin ( B2-0.17mg), niacin (B3-3.03 mg), pantothenic acid (B5-0.42 mg), folate (B9-6 µg) and cobalamin (B12-1.63 µg). Vitamin B12 is a water-soluble vitamin only found in animal sources. Beef is a good source of vitamin B12. Studies indicate it plays a vital role in developing the brain cells and nerves. It is also vital for forming DNA and red blood cells (RBC).
Corned beef briskets are rich in zinc. Studies show that zinc is vital in wound healing, boosting the immune system, metabolic functions, and many more. Being zinc deficient can result in delayed wound healing, eye, and skin lesions, unexplained weight loss, etc.
Prevents Iron Deficiency Anaemia
Corned beef contains an adequate amount of iron. Research shows iron intake is essential to prevent iron deficiency anaemia. It is a mineral that our body requires for proper growth and development. In addition, the body uses iron to produce haemoglobin in the red blood cells that carry oxygen to different body parts.
Corned beef is rich in vitamin D, calcium and phosphorus. These nutrients are essential in building healthy bones. Scientific evidence believes vitamin D is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus; therefore, all are crucial for building bone. Phosphorus also plays a critical structural role in nucleic acids and cell membranes.
Numerous studies have proven the association of selenium supplementation in reducing autoimmune thyroiditis. Corned beef has a significant amount of selenium. Therefore, eating only a suitable amount is necessary to prevent thyroid disease and preserve overall health.
Corned beef provides various health benefits if consumed in moderation. It improves muscle growth and maintenance since it is high in protein, helps in boosting immunity, prevents anaemia, supports healthy bones, and boosts thyroid health. In addition, it is rich in vitamin B complexes that aids in overall good health.
One of the most severe issues with corned beef is its high salt level, which elevates blood pressure. Therefore, patients suffering from hypertension must avoid consuming corned beef.
According to a study, taking more than 5,000 mg of sodium daily is associated with an elevated risk of a heart attack in patients with high blood pressure. However, an occasional corned beef dinner is unlikely to create any health issues, especially if you eat nutritious food daily.
Beef is red meat. Therefore it is high in cholesterol and saturated fats. A high amount of cholesterol increases the risk of cardiovascular diseases.
Since corned beef brisket undergoes processing, it can cause various health conditions such as type 2 diabetes, atherosclerosis, hypertension, hypercholesterolemia, coronary heart disease, stroke, certain cancer, and many more.
Beef allergies are unusual. On the other hand, a lone star tick bite can cause some people to acquire an unexpected sensitivity to red meat. A few common symptoms include runny nose, headaches, itching, hives, rash, sneezing, etc.
Also, it’s likely to be allergic to the substances used to season corned beef (especially artificial additives). If allergic or sensitive to particular food additives, carefully study corned beef ingredient lists (nutritional label) before eating.
Corned beef has a high amount of sodium, cholesterol, and fats, which can cause health hazards. For example, excess consumption can lead to hypertension, hypercholesterolemia, obesity, diabetes, and atherosclerosis. However, as it is processed red meat, it is wise to take it in moderation.
Servings: 6-8 nos
Cooking Time: 3 hours
Making Curing Brine
Brining the Brisket
Cooking the Brined Corned Beef
Total Time: 25 minutes
Cooked corned beef may be refrigerated for 3–4 days and frozen for 2–3 months. When storing corned beef, rinse the brine and cover it tightly. It will last in the freezer for a month.
Corned beef is a type of processed red meat produced by brining the brisket in a salt solution to flavour it. Even though corned beef comprises various vitamins and nutrients, its adverse effects dominate its benefits. The hazards of consuming red meat are no secret. Therefore, several health experts advise avoiding its consumption.
Increased risks of health hazards and conditions are commonly associated with corned beef due to its high sodium and fat content. However, occasionally, healthy individuals consuming red meat or corned beef will not lead to significant health issues.
Consuming less than 100g of corned beef per week will not harm your health and provide nutritional benefits. The calorific value of beef is very high. Therefore, adhering to the rules of mindful eating will cause no adverse effects on a healthy individual.
A. Corned Beef is not suitable for weight loss. According to USDA, 100 g of corned beef brisket contains 251 kcal. In addition, it is incredibly high in sodium and unsaturated fat, making it unhealthy for weight loss and overall health.
A. The macronutrients of corned beef and regular beef do not differ much. However, the micronutrients are significantly higher in raw beef—for example, iron, calcium, phosphorus, zinc etc. In addition, raw beef (sodium- 66 mg per 100g) also has a lower sodium content than corned beef (sodium- 973 mg per 100g). Therefore, with higher nutritional values and lower sodium content, regular beef is healthier than corned beef.
A. According to USDA, 100g of corned beef contains 19g of fat. Corned beef is a salt-cured processed red meat high in sodium, cholesterol, and fat. Hence, it can cause weight gain and make you fat. Consuming in excess will lead to obesity, hypertension, hypercholesterolemia, etc.
A. Fresh corned beef is safe for consumption. However, corned beef subjected to improper storage is not safe for consumption as it may cause health hazards. If any unacceptable odour or taste is perceived, discard it.
A. Certainly, corned beef is processed red meat. It is beef cured in a salt solution and then chopped, served, or sold. Since it is processed red meat, you must consume it in limited amounts.
A. Beef is a type of red meat. Therefore, it is high in ‘bad’ (LDL) cholesterol. In addition, corned beef is high in sodium as it involves brining the brisket in salt. Patients suffering from hypercholesterolemia must restrict their consumption of high fatty foods. If you’re concerned about your cardiac health and cholesterol, limiting its consumption is advisable.
A. Corned beef subjected to improper storage might cause health issues. For example, when corned beef is not cooked correctly or kept, it can provide a breeding ground for Clostridium perfringens, which cause stomach cramps and diarrhoea. Therefore, patients with diabetes, cardiovascular diseases, etc., must avoid its consumption.
A. People usually consume cooked corned beef warm because warming improves its taste and texture. However, you can also serve it cold. There are a variety of recipes wherein cold corned beef is used; for example, sandwiches, cold soups, salads, etc.