Beef lovers rejoice! A new study by Purdue University found that following a Mediterranean-style diet that includes up to 18 ounces of cooked, fresh lean beef and pork per week – along with poultry and fish – is just as effective at improving certain heart disease risk factors (like blood pressure, and total and LDL cholesterol) as a Mediterranean-style eating pattern that limits red meat.1
The traditional Mediterranean Diet focuses on fresh fruits and vegetables, legumes, whole grains, and healthy fats from olive oil and fish with meat in moderation. Interestingly, many Mediterranean countries eat about the same amount of red meat or more than the United States. The difference being, those countries pair red meat with more fresh vegetables and fruits, whole grains and healthy oils.2
The Mediterranean Diet is based on the cuisine and lifestyle of the countries along the Mediterranean Sea including Greece, Italy, and Spain. Mediterranean-style dishes are rich in flavor with fresh and locally grown ingredients and can even be enjoyed with a glass of red wine. Meal time includes sharing and savoring meals with friends and loved ones.
Want to include Mediterranean-style dishes into your meal plan? We have recipe inspiration with lean beef that the whole family will love.
Impress your friends and family with these savory Mediterranean Beef Pinwheels.
These protein and fiber-rich wraps are the perfect make-ahead lunch.
Have leftover burgers from the weekend? Reinvent your leftovers into a satisfying and tasty Greek-style salad.
Have a Greek steak and hummus plate filled with healthy fats and delicious flavors.
This Mediterranean Beef Kofta is filled with warm, fragrant spices and pairs perfectly with tangy Tzatziki sauce.
- O’Connor LE, et al. A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial. Am J Clin Nutr 2018, nqy075. https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqy075/5036105
Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2015. Available at https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf