Published on August 4, 2024Updated on December 7, 2024
For those embracing low-carb lifestyles like Keto or Carnivore, understanding the role of zero-carb foods is essential. Ground beef stands out as a dietary cornerstone, offering versatility through varying meat-to-fat ratios such as 80/20 (ground chuck) and 85/15 (ground round). Comparing ground beef 80/20 vs. 85/15 is crucial for aligning your food choices with your dietary objectives and specific requirements.
Understanding Ground Beef Percentages
Ground beef percentages indicate the ratio of lean meat to fat content, known as the lean point. This lean point influences flavor, texture, and nutritional value, making the right choice important.
Two common ground beef options include:
- 80/20 Ground Beef (Ground Chuck): Composed of 80% lean meat and 20% fat.
- 85/15 Ground Beef (Ground Round): Consists of 85% lean meat and 15% fat.
This difference in lean point affects texture, flavor, and nutrient profiles.
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Source and Composition
The variation in lean points between these types of ground beef stems from their origin. Ground Beef 80/20 (ground chuck) is derived from the neck and shoulder regions of the cow, areas abundant in connective tissue. Ground Beef 85/15 (ground round), however, is sourced from the cow's round part, located on the rump, hips, hind legs, and knees.
This difference in source impacts several key characteristics:
Texture
- Ground Beef 80/20: Offers a juicier and more tender texture due to its higher fat content, which helps retain moisture during cooking. Ideal for recipes requiring a rich and tender mouthfeel, such as burgers.
- Ground Beef 85/15: Presents a leaner, firmer, and less juicy texture. While it retains some moisture, it may not be as tender as 80/20. Well-suited for dishes where a balance of lean meat and fat is desired, like tacos.
Taste
- Ground Beef 80/20: The elevated fat content enhances the beef's natural flavors, delivering a richer and more flavorful taste, perfect for those who appreciate a greasier and meatier experience.
- Ground Beef 85/15: While still flavorful, the lower fat content results in a milder and less savory taste compared to the more robust flavor of 80/20.
Cost and Availability
- Ground Beef 80/20: Generally more affordable due to the lower production costs associated with its higher fat content. Widely available in most grocery stores.
- Ground Beef 85/15: Typically more expensive than 80/20 because the lower fat content requires more lean meat, increasing production costs. Also commonly found in supermarkets and grocery stores.
Nutrients
Ground chuck (80/20) contains more fat and calories but less protein than ground round (85/15).
Incorporating Ground Beef into Your Diet
Ideal Uses for 80/20 Ground Beef
Ground beef 80/20 shines in recipes where a rich, juicy, and tender texture is paramount. Its higher fat content (20%) ensures the meat remains moist and flavorful throughout the cooking process. It is ideal for dishes like burgers, meatloaf, and meatballs, where the extra fat contributes to a more succulent and delicious outcome.
Ideal Uses for 85/15 Ground Beef
Ground beef 85/15 is a better choice when a leaner meat option is desired, without sacrificing flavor. Its 15% fat content provides moisture and taste without being overly greasy. It works well in tacos, casseroles, and meat sauces, balancing lean meat and fat for a flavorful yet less greasy dish. Also, 85/15 ground beef provides a nice texture and taste without excess fat in stir-fries.
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Ground Beef and Weight Loss
When comparing ground beef 80/20 vs. 85/15 calories, 85/15 is often favored for weight loss due to its lower calorie count, which aids in reducing overall caloric intake. Additionally, its higher protein content promotes satiety, assisting in weight management.
However, if you prefer the richer flavor and juicier texture of ground beef 80/20, it can still be incorporated into a weight loss plan. Simply be mindful of portion sizes or balance it with lower-calorie foods.
Ground Beef in Keto and Carnivore Diets
For both Keto and Carnivore diets, ground beef can be a staple ingredient due to its lack of carbohydrates and high fat and protein content.
The Carnivore Diet: An Overview
The carnivore diet is a unique approach to nutrition in which all plant-based foods are eliminated from the menu. As you can imagine, this means you’ll eat very few carbs and a whole lot of protein and fat. The idea is that plant-based foods have anti-nutrients which can actually cause more harm than good. There are some downsides to consider, like the potential for nutrient deficiencies.
Best Choices for Keto and Carnivore
Ground beef 80/20 is generally preferred due to its higher fat content (20%), which supports ketosis, where the body burns fat for energy instead of carbohydrates. The extra fat also contributes to increased satiety. Ground beef 85/15, while leaner with only 15% fat, remains a viable option within these diets, provided nutrient intake is monitored to align with dietary goals.
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Optimizing Fat Intake on Carnivore
Fat is going to be your body’s main source of energy on a high-fat carnivore diet where carbs are no longer on the menu. That’s why the best meat for carnivore diet tends to be fattier cuts like ribeye or pork belly. Beyond fuel, fat also promotes satiety - helping you feel fuller for longer, which is especially important if you’re trying to lose weight.
Most carnivore eaters aim for a diet that consists of 70-80% fat. A protein to fat ratio on carnivore diet of 1:1 for fat to protein by weight is generally recommended. This is generally a sweet spot that supports ample energy production without overwhelming your digestive system.
Addressing Fat Intake Concerns
What Happens With Insufficient Fat?
The most obvious issue is energy depletion. A low-fat intake may also interfere with ketosis, the metabolic state where the body burns fat for fuel. In the longer term you might find that inadequate fat intake affects your hormone balance. This nutrient plays an important role in regulating stress, mood, and energy. Physically, low fat intake may result in poor skin health and brittle nails, as fats support cell membrane health.
What Happens With Excessive Fat?
Consuming too much fat on the carnivore diet can lead to digestive discomfort in the form of bloating, nausea, or even diarrhea, as the body may struggle to process too much fat at once, especially for those just starting out. Your system can adapt to higher fat over time, but it’s best to increase intake gradually to avoid these issues. Eating too much fat can also impact your overall calorie intake. While carnivore typically relies on hunger and satiety cues rather than calorie counting, consistently overloading on fat can add unnecessary calories. So, make sure you’re working towards that sweet spot where you’re fueling your body with ample fat without weighing yourself down.
Strategies for Increasing Fat Intake
If you find that you’re not getting enough fat on carnivore diet:
- Ribeye steaks, pork belly, and fatty ground beef (around 70-80% lean) are all excellent choices. These meats naturally have a higher fat-to-protein ratio, meaning you’re getting more energy-dense meals without needing to add extra fat.
- Add fat directly to lean cuts during cooking, such as by basting or finishing with butter or ghee. For lean ground meats, blending with ground beef or pork that’s higher in fat is an easy way to boost the fat content.
- Use butter, beef tallow, and pork lard as you transition over to carnivore diet. These fats can be used to cook, fry, or even drizzle over dishes to add energy without much volume. Lard (rendered pork fat) is another versatile option, suitable for frying or adding to lean meats. Dairy fats are calorie-dense and rich in nutrients like vitamin K2, which supports bone health. Cheese may be higher in protein, but it still offers a balanced fat-to-protein ratio, especially options like brie, cheddar, and gouda.
Sources of Fat
Animal fats from grass-fed beef, pork, and fish are higher in omega-3s, CLA (conjugated linoleic acid), and fat-soluble vitamins like A, D, and K2. You also need to be aware of the differences between saturated fat vs unsaturated fat as it pertains to what fat to eat on carnivore diet. Saturated fats, found in beef, pork, butter, and dairy, provide stable energy and support hormone production without raising heart disease risk when carbs are low. There are also polyunsaturated fats, like omega-3s in fish. These are anti-inflammatory and beneficial, so don’t overlook them either.
Additional Considerations for Ground Beef Consumption
Protein Content in Ground Beef
Ground beef is calorie-dense. A pound has about 1506 calories. Ground beef is rich in vitamins and minerals. However, this changes if you opt for lean ground beef. Lean ground beef is also a good source of protein; you don't need much of it to get your protein. 5% lean beef has about 24 g of protein per dish.
An average adult's recommended daily protein allowance is 0.8 per kg of body weight, or 0.36 g per pound. In other words, an average man should have 56g of protein per day, and a woman should have about 46g.
Fat Content in Ground Beef
There is about 136g of fat in 1 lb of ground beef. Most of the calories in a serving of ground beef come from fat. Of these calories, 5g is saturated fat, which isn't very healthy. The American Heart Association recommends limiting saturated fat to 5-6% of daily values. Trans fat also belongs to unhealthy fats. Ground beef has healthy fats too.
Health Benefits of Ground Beef
There are several benefits of ground beef. Boosts the immune system - Ground beef has several vitamins, such as Vitamin C, E, A, and more. Boosts iron - Your body needs iron to make red blood cells, and ground beef is rich in heme iron.
The Broader Carnivore Diet: Benefits and Risks
Claimed Benefits
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.
One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:
- Lower body mass index (BMI)
- More energy
- Better sleep
- More strength and endurance
- Improved memory and focus
Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating.
Potential Side Effects
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Expert Opinion
While this diet can probably help you lose weight, it also can lead to nutrient deficiencies and is not sustainable, says Kathleen Zelman, MPH, a registered dietitian nutritionist. “You just can’t stay on it very long.” The carnivore diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in. “You’re going to want a sandwich. You’re going to want a piece of whole-grain bread. And you’re going to want to have some cereal, some fruit, or a salad,” she says.
Safety Considerations
This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.” The Dietary Guidelines for Americans and American Heart Association both recommend eating plant-based foods. “That’s because of the nutritional goodness, the phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients found in plants. You don’t get all of those in animal products,” says Zelman.
If you want to cut carbohydrates to lose weight, the keto and Paleo diets are slightly better options. They still allow you to eat small amounts of carbs.
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.
Sample Menu and Recipes
Typical Carnivore Diet Menu
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Carnivore Diet Recipes
- Scrambled eggs with turkey: Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties: Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole: Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes
Carnivore Diet Snacks
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings