Debunking the Myth: Is Brisket Really Healthy?

November 12, 2024

21 10 minutes read

What Is Brisket?

Brisket is a cut of beef that comes from the lower chest or breast of the cow. It’s a tough, flavorful cut that benefits from slow, low-temperature cooking methods to break down the connective tissue and make it tender.

There are two main parts to a whole brisket:

The flat cut (also called the first cut or thin cut)
The point cut (also called the deckle or second cut)

The flat cut is leaner, while the point cut is fattier and more flavorful. In the United States, brisket is often brined or rubbed with spices and then smoked or braised until tender. It’s a staple of Texas-style barbecue and Jewish cuisine, where it’s commonly used to make corned beef or pastrami.

What Are The Nutritional Facts Of Brisket?

Like all beef, brisket is primarily composed of protein and fat. Here’s a breakdown of the key nutrients in a 3-ounce (85-gram) serving of cooked brisket:^[2]

1. Calories and Fat

One serving of brisket contains:

Calories: 280
Total fat: 17 grams
Saturated fat: 7 grams

The fat content of brisket can vary widely depending on the cut and how much of the fat cap is trimmed off. Brisket is a relatively fatty cut of beef, with about 50-60% of its calories coming from fat.

2. Protein and Carbohydrates

Brisket is a good source of protein, providing:

Protein: 29 grams
Carbohydrates: 0 grams

Like all beef, brisket contains high-quality, complete protein with all the essential amino acids your body needs for tissue repair, muscle growth, and immune function.

3. Vitamins and Minerals

While not an abundant source of micronutrients, a serving of brisket does provide some important vitamins and minerals:

Zinc: 5.1 mg (46% of the Daily Value)
Selenium: 25 mcg (46% of the DV)
Vitamin B12: 1.9 mcg (78% of the DV)
Niacin: 4 mg (26% of the DV)
Iron: 2 mg (11% of the DV)

Zinc and iron are particularly important for growth, development, and a healthy immune system. Vitamin B12 is essential for red blood cell formation and neurological function.

Is Brisket Healthy?

The answer to whether brisket is healthy isn’t a simple yes or no. As with most foods, it depends on various factors like portion size, cooking methods, frequency of consumption, and what else is in your diet. Let’s break down some of the key considerations.

1. Lean vs. Fatty Brisket

The health benefits of brisket can vary depending on the cut and how much fat is trimmed off. Lean brisket, like the flat cut with the fat cap removed, provides protein and nutrients with less saturated fat and calories.

However, fattier cuts of brisket like the point are higher in both saturated fat and beneficial monounsaturated fats like oleic acid. Some studies suggest that oleic acid has anti-inflammatory properties and may help lower LDL (“bad”) cholesterol when consumed in place of saturated fat.^[3]

The key is moderation. Even lean brisket is a relatively fatty cut of meat, so it’s best consumed in small portions as an occasional indulgence rather than an everyday staple.

2. Grass-fed vs. Grain-fed Brisket

The diet of the cattle can also impact the nutritional content of brisket. Grass-fed beef tends to be leaner and lower in overall fat compared to grain-fed beef. It also has a healthier fatty acid profile, with more anti-inflammatory omega-3s and less pro-inflammatory omega-6s.^[4]

However, grass-fed brisket is often more expensive and harder to find than conventional grain-fed brisket. Grain-fed brisket can still be part of a healthy diet when consumed in moderation and balanced with plenty of nutrient-dense plant foods.

3. Cooking Methods and Ingredients

How you prepare your brisket matters from a health perspective. Traditional cooking methods like smoking and braising often involve adding lots of salt, sugar, and fat to enhance the flavor and tenderness of the meat.

Rubs made with salt, sugar, and spices can add significant sodium and empty calories. Barbecue sauces are often high in added sugars. And fatty additions like butter, oil, and drippings can drive up the calorie and saturated fat content.

Healthier cooking methods for brisket include:

Trimming off excess fat before cooking
Using a dry rub with less salt and sugar
Braising in a low-sodium broth with vegetables
Skimming off excess fat after cooking
Limiting high-calorie, sugary sauces and toppings

You can also incorporate brisket into an overall balanced meal by pairing a small portion with nutrient-dense sides like roasted vegetables, whole grains, and leafy green salads.

What Are The Potential Health Benefits Of Brisket?

When consumed in moderation as part of a balanced diet, brisket can offer some potential health benefits, such as:

1. High in Protein

Brisket is an excellent source of complete protein, which is important for building and repairing tissues, making enzymes and hormones, and supporting immune function. Eating adequate protein can also help preserve lean muscle mass, promote satiety, and support healthy weight management.^[5]

2. Source of Essential Nutrients

In addition to protein, brisket provides important micronutrients like zinc, iron, selenium, and B vitamins. These nutrients play key roles in growth and development, red blood cell production, thyroid function, and DNA synthesis.

For example, the zinc in brisket supports immune health, wound healing, and sensory functions like taste and smell. The iron helps transport oxygen to tissues and prevent anemia.

3. May Help with Weight Loss

Some studies suggest that high-protein diets may be beneficial for weight loss by increasing satiety, reducing overall calorie intake, and preserving lean muscle mass.^[6]

Brisket can be incorporated into a weight loss diet as an occasional lean protein source, as long as portions are moderate and balanced with low-calorie, nutrient-dense foods like vegetables and whole grains. Choosing leaner cuts and trimming off excess fat can help control calories.

However, it’s important to note that brisket is still a relatively high-calorie, high-fat food. Eating large portions or consuming it frequently may lead to excess calorie intake and weight gain over time. It’s not a magic bullet for weight loss and should be enjoyed in the context of an overall balanced eating pattern.

What Are The Potential Health Risks Of Brisket?

While brisket can offer some health benefits, it also comes with potential drawbacks and risks, especially when consumed in excess. Some of the main concerns include:

1. High in Saturated Fat and Cholesterol

Brisket is a fatty cut of beef, and much of that fat is the saturated variety. A 3-ounce serving of brisket contains about 7 grams of saturated fat, which is 35% of the recommended daily limit.^[7]

Saturated fat can raise levels of LDL (“bad”) cholesterol in the blood, which is a risk factor for heart disease. The cholesterol in brisket may also contribute to elevated blood cholesterol levels in some people.

The American Heart Association recommends limiting saturated fat to no more than 5-6% of daily calories for heart health.^[8] For someone eating 2,000 calories per day, that’s about 13 grams of saturated fat. A single serving of fatty brisket can easily exceed that limit.

2. May Increase Risk of Certain Health Conditions

Eating a lot of red meat, especially processed varieties like smoked or cured brisket, has been linked to a higher risk of certain chronic diseases.

For example, regularly consuming processed meat is associated with an increased risk of colorectal cancer, according to the World Health Organization.^[9] The high heat and chemicals involved in smoking and curing meats can create carcinogenic compounds.

A diet high in red and processed meats has also been tied to a greater risk of heart disease, type 2 diabetes, and premature death in some studies. The high levels of saturated fat, sodium, and heme iron in these meats may contribute to inflammation, oxidative stress, and other disease-promoting pathways.

However, it’s important to note that the occasional serving of brisket is unlikely to cause harm for most healthy people. The risks tend to be associated with frequent, long-term consumption of large amounts of processed and red meats. Enjoying brisket as a once-in-a-while treat can certainly fit into an overall healthy diet.

How To Make Brisket Healthier?

If you love the rich flavor of brisket but want to make it a bit healthier, there are several strategies you can use:

1. Trim Excess Fat

Before cooking, trim off any thick layers of external fat or ask your butcher to do it for you. This can significantly reduce the fat content without sacrificing flavor. Aim to leave just a thin layer of fat (about ¼ inch) to help keep the meat moist.

2. Choose Leaner Cuts

Opt for the flat cut of brisket, which is leaner than the fatty point cut. You can also look for grass-fed brisket, which tends to be lower in overall fat and higher in anti-inflammatory omega-3 fatty acids compared to grain-fed beef.

3. Use Healthier Cooking Methods

Instead of traditional smoking or braising with lots of added fat and sugar, try healthier cooking methods like:

Rubbing with a salt-free spice blend and grilling or baking at a lower temperature until tender
Braising in a low-sodium broth with vegetables and herbs for added nutrition and flavor
Slow-cooking in a crock pot with minimal added fat or sugar

These methods can help reduce the fat content and potential for harmful compounds to form, while still yielding a tender, flavorful result.

4. Incorporate More Vegetables

Balance out your brisket by pairing it with plenty of colorful, non-starchy vegetables. The fiber, vitamins, minerals, and antioxidants in veggies can help mitigate some of the potential negative effects of red meat.

Try serving sliced brisket over a bed of leafy greens, roasted vegetables, or a colorful coleslaw. Or use shredded brisket as a topping for veggie-packed tacos, sandwiches, or grain bowls. Aim to fill at least half your plate with produce.

FAQs

Is brisket good or bad for you?

Brisket can be enjoyed as part of a healthy diet in moderation, but it’s not the most nutritious choice due to its high fat content. Leaner cuts prepared with minimal added fat and sugar are the best options. Pair brisket with plenty of vegetables and whole grains for a balanced meal.

Can you eat brisket on a diet?

Yes, you can incorporate brisket into a weight loss diet as an occasional protein source, as long as portions are moderate and balanced with low-calorie, nutrient-dense foods. Choose leaner cuts, trim off excess fat, and use healthy cooking methods to control calories.

Is brisket a healthy cut?

Brisket is a relatively fatty cut of beef, with about 50-60% of its calories coming from fat. It’s not the leanest or most nutritious choice compared to other cuts like sirloin or tenderloin. However, brisket does provide high-quality protein, zinc, iron, and B vitamins. Leaner cuts can be part of a healthy diet in moderation.

Is brisket lean or fatty?

Brisket is generally a fatty cut of beef, especially the point cut. The flat cut is leaner but still contains a fair amount of fat. A 3-ounce serving of brisket can have 17 grams of total fat and 7 grams of saturated fat. Trimming off excess fat can help make it leaner.

Is brisket or chicken healthier?

Chicken, especially skinless chicken breast, is generally leaner and lower in calories than brisket. A 3-ounce serving of skinless chicken breast has about 140 calories and 3 grams of fat, compared to 280 calories and 17 grams of fat in the same amount of brisket. However, both can be part of a healthy diet. Brisket is higher in certain nutrients like zinc and iron.

Is brisket good quality meat?

Brisket is prized for its rich flavor and tender texture when cooked properly. It’s a staple of barbecue and Jewish cuisine. The quality of brisket can vary depending on factors like the grade of beef, the animal’s diet and lifestyle, and the skill of the butcher. Look for brisket with good marbling, a deep red color, and a firm texture.

Takeaways

Brisket is a flavorful but fatty cut of beef that’s high in protein, zinc, iron, and B vitamins. It’s not the leanest or most nutrient-dense choice.
The health benefits of brisket include being a good source of complete protein, which supports tissue repair, muscle growth, and satiety. The zinc and iron in brisket are important for immune function, growth, and development.
Potential health risks of eating a lot of brisket include the high saturated fat content, which may raise LDL cholesterol and increase the risk of heart disease. Regularly eating processed red meats like brisket is also linked to a higher risk of certain cancers and other chronic diseases.
To make brisket healthier, choose leaner cuts, trim off excess fat, use healthy cooking methods like baking or grilling, and pair it with plenty of vegetables. Enjoy brisket in moderation as an occasional indulgence rather than an everyday staple.
When incorporating brisket into your diet, balance it with nutrient-dense whole foods and pay attention to portion sizes. A healthy brisket meal might include a small 3-4 ounce portion alongside a colorful salad, roasted vegetables, or whole grains.

So, is brisket healthy? The answer is, it can be part of a healthy diet when consumed in moderation and prepared with care. While it’s not the most nutritious cut of beef, brisket offers a good dose of protein and minerals that can support overall health.

The key is to enjoy this delicious, tender meat as an occasional treat, not an everyday indulgence. When you do savor some brisket, just be sure to choose your cut and cooking methods wisely and balance it out with plenty of colorful produce. That way, you can reap the health benefits of this rich, flavorful beef without overdoing it on the less-healthy stuff.

And if you’re ready to experience the mouthwatering taste and texture of real Texas-style brisket, there’s never been a better time to buy. With a wide selection of high-quality brisket cuts available to order online and savor at home, you don’t have to miss your chance to enjoy this delicious, nutritious meat.

So what are you waiting for? A world of tender, juicy brisket awaits – and with the right approach, it can absolutely be part of your healthy, balanced diet. Just remember to keep those portions in check, choose your cuts and cooking methods carefully, and load up on those veggies. Your taste buds (and your body) will thank you.