Associate Professor, Doctor Nguyen Anh Tuan, former Deputy Director of Gastrointestinal Surgery at Military Central Hospital 108, states that beef is a nutrient-rich food source, particularly high-quality protein and other essential nutrients. On average, 100 g of lean beef contains about 26g of protein, which plays a vital role in building and maintaining muscle.

Beef also provides a fat content ranging from 10-15g per 100g, depending on the cut and preparation method. Regarding vitamins and minerals, beef is rich in iron, zinc, vitamin B12, and B6. These are crucial nutrients that support blood formation and boost the immune system. The calorie content in 100 g of beef is approximately 250-300 calories, with this figure varying based on the lean-to-fat ratio of the cut.

Beef offers several benefits for weight management. Its protein content helps increase satiety, reducing snacking and boosting metabolism. Iron and zinc aid in maintaining energy levels, preventing the fatigue common among those on a diet. Beef contains no carbohydrates, which helps effectively control blood sugar.

Eating beef is not fattening if you choose the right type and prepare it correctly. Consider these factors: Lean beef cuts, such as tenderloin or fillet, have lower fat content and are suitable for those aiming to lose weight. For preparation, avoid frying or stir-frying with excessive oil. Instead, grill, steam, boil, or pan-sear with minimal oil. Consume beef in moderation, about 100-150g per meal, to avoid excessive calorie intake.

Beef is not fattening if prepared correctly. Photo illustration: Bui Thuy

Beef is a main ingredient in many traditional Vietnamese dishes. However, its preparation and consumption can greatly affect weight control. For instance, a bowl of pho bo, containing bone broth, rice noodles, beef, onions, and spices, has a high calorie count. A typical bowl of pho bo can contain 350-500 calories. Adding too many noodles or rich broth significantly increases the calorie intake.

The dish bo kho, made with beef, spices, carrots, and coconut milk, has a high fat content. Many people often eat it with bread, substantially increasing the total calories consumed. Similarly, grilled or stir-fried beef prepared with ample oil or fat will see its calorie content rise, making the dish unsuitable for those aiming to lose weight.

Conversely, other dishes like bo tai chanh are nutritious and low in fat, making them more suitable for a diet. Steamed beef with lemongrass retains its flavor and nutritional value. Beef salad combines lean beef with fresh vegetables, creating a high-fiber, low-calorie meal. Beef and vegetable soup provides many nutrients with low energy.

To maximize the benefits of beef and avoid negative impacts, consider these points when consuming it:

- Avoid overconsumption: Eating more than 200 g of beef daily can increase calorie intake, which is not ideal for weight loss.

- Do not use processed beef: Canned beef or dried beef often contain high levels of salt and preservatives, which are detrimental to health.

- Combine with vegetables: This balances nutrition, enhances digestion, and reduces fat absorption.

Thuy Quynh