Introduction
People often choose meat based on subjective qualities like taste and texture. However, different types of meat can vary in their nutrition and impact on health. Lamb, the meat of young domestic sheep, is a popular choice around the world. This article delves into the nutritional aspects of lamb, its potential benefits and downsides, and its role in weight loss and various diets. We will discuss the differences and similarities between lamb or mutton and beef based on scientifically proven information.
Classification of Lamb
Lamb, yearling mutton (or hogget), and mutton all come from the same animal, which is the domestic sheep (Ovis aries). What sets these names or classifications apart is the sheep’s age. A baby lamb is a sheep that’s under one year old, and the meat that comes from a sheep at this young age is called lamb. Mutton or hogget is the meat of fully grown sheep, usually two and three years of age, respectively, while the lamb is the meat of a sheep younger than the age of one.
Lamb and beef are both classified as red meat and are darker in color and richer in myoglobin and, therefore, heme iron compared to white meat.
Appearance
Lamb and beef meat can be very hard to tell apart based on appearance alone. Beef and lamb are dark in color, both being types of red meat. However, when comparing the two, beef can appear to be darker due to a higher iron and myoglobin content. Both beef and lamb have white stripes of intermuscular fat called marbling. The amount of marbling in the meat depends on the cut.
Taste and Use
Mutton and beef are similar in taste. This taste of red meat is described as umami. Depending on the fat content, it can also be buttery and soft or dry and firm. Compared to mutton and beef, lamb is said to have a more tender texture and a more delicate flavor.
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Beef is used in cultures all over the world, while lamb and mutton are more common in Mediterranean cuisine as well as in many dishes in the Middle East. Beef and lamb are often used in their ground form, especially in burgers. Beef burgers are a lot more popular than lamb burgers.
Price
On average, in the US market, beef tends to be a little cheaper by about 0.3$.
Varieties of Lamb
The nutritional and culinary qualities of meat can differ based on the type of meat. Meat can be classified based on the cut or how the animal was raised.
Depending on the cut, you can find the following cuts of lamb or mutton meat: the square-cut shoulder, the rack or rib, the loin, the leg, the neck, the breast, the shanks, and the flank.
How the animal has been raised also has a role in the characteristics of the meat. Depending on the conditions in which the cows have been kept, beef can be formula-fed, also known as milk-fed or white, non-formula-fed, also known as red, pasture-raised, or free-raised. Beef can also be grass-fed or organic and grain-fed.
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All red meat can be processed or unprocessed. Meat undergoes processing to extend its shelf life, as well as to improve its taste, color, and appearance. These processing methods include curing, smoking, salting, drying, or adding preservatives and colorings. Some examples of processed red meat are ham, sausages, salami, and pepperoni.
Lamb Nutrition: A Detailed Look
The nutrition of meat greatly varies depending on the cut and fat content. Lamb is a nutrition powerhouse, without the guilt. Protein-packed and nutrient-dense, American Lamb is a delicious ingredient for a healthy lifestyle-a whole food for the whole body.
Macronutrients and Calories
Overall, lamb is denser in nutrients, as it contains only around 54% water and 46% nutrients, while beef consists of 58% water. As with most meat, the average serving size for both lamb and beef is 3oz, equal to 85g.
Lamb and beef are both high-calorie foods. Between the two, lamb provides more energy, containing 294 calories per 100g serving, while the same serving size of beef has 250 calories. However, the calorie content of meat can significantly change with a different cut or cooking method. When comparing only lean cuts of roasted beef tenderloin or loin with a completely lean cut of fast-fried lamb tenderloin, we find that the lamb can be slightly lower in calories. Lean lamb tenderloin contains 155 calories, while lean beef tenderloin provides 168 calories.
Protein
While less nutrient-dense, beef is richer in protein, but only by 1.41g. A 100g serving of beef provides 25.93g of protein. At the same time, the same serving size of lamb contains 24.52g of protein. Despite being lower in protein overall, lamb is richer in all of the essential amino acids. Therefore, the protein found in lamb is of higher quality. Lamb is particularly richer in tryptophan, containing over three times more than beef. Of the non-essential amino acids, lamb is also richer in aspartic and glutamic acids. A 3 oz. serving of American Lamb provides powerful protein. In fact, at 23 grams it’s almost 50% of daily intake. Protein provides the body with amino acids.
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Fats and Cholesterol
Between these two cuts of meat, lamb is notably richer in fats. The same 100g serving size of cooked lamb contains about 21g of fats, while cooked beef provides 15.4g of fats. Naturally, lamb is higher in all types of fat: saturated, monounsaturated, and polyunsaturated. However, while lamb meat is only 1.5 times higher in saturated fat than beef, it is over 3 times richer in polyunsaturated fatty acids. Overall the fatty acid composition in beef is as follows: 45% saturated fats, 51% monounsaturated fats, and 4% polyunsaturated fats. Lamb, on the other hand, consists of 46% saturated fats, 46% monounsaturated fats, and 8% polyunsaturated fats. Unsurprisingly, lamb is also slightly higher in cholesterol. A 3 oz. serving of American Lamb contains 40% heart-healthy fat.
Carbohydrates
Like most meat, both beef and lamb contain no notable amount of carbohydrates.
Vitamins
Overall, lamb and mutton tend to be more abundant in vitamins. Lamb and mutton contain 2 times more folate, vitamin B1, and nearly 4 times more vitamin K. Lamb or mutton is also richer in vitamin B2 (riboflavin), vitamin B3 (niacin), and vitamin E. Beef, on the other hand, provides 3 times more vitamin B6. Lamb or mutton contains vitamin D, which beef lacks completely. At the same time, vitamin A can be found in beef but not in lamb. The two types of meat are almost equal in the contained amounts of vitamin B12 and vitamin B5, with beef being only a little richer in vitamin B12. A 3 oz. serving of American Lamb is naturally nutrient rich. It’s an excellent source of protein, zinc, selenium, riboflavin, niacin and vitamin B12. Approximately 108% of your Daily Value of B12. Vitamin B12 plays a critical role in the production of protein synthesis which is vital to produce immune cells. B618% of your Daily Value of B6.
Minerals
Meat can be an important source of nearly all the minerals needed in a diet. Selenium 31% of your Daily Value of Selenium. Selenium has antioxidant properties, protecting immunes cells from oxidative stress. It also plays an important role in protein synthesis. Iron10% of your Daily Value of Iron.
Glycemic Index
Lamb and beef have a glycemic index of zero.
Acidity
The pH of meat changes depending on its freshness and the conditions in which it has been kept. The acceptable range of pH value for beef falls between 5.3 to 5.7. As the pH value of beef reaches 6.5, it starts to decompose. This means that beef has an acidic pH value. The pH value of lamb can vary between 5.7 to 6.05. Evidently, the pH of lamb tends to be more acidic than that of beef. The PRAL values of lamb and beef are 11.6 and 12.6, respectively. This demonstrates how beef is slightly more acid-producing inside the organism.
Lamb and Weight Loss & Diets
Lamb, mutton, and beef are all high-calorie foods. However, this does not necessarily exclude these foods from weight loss diets, as they are high in protein but very low in carbohydrates. Between these two types of meat, beef is the better choice for low-calorie and low-fat diets. Both lamb and beef fit well into low-carb and low-glycemic-index diets.
Research has found a correlation between high meat intake and increased risk of weight gain and obesity. However, this risk is higher with processed and fatty meats, as opposed to unprocessed and lean meats. Red meat, including both lamb and beef, is a major part of the keto and Atkins diets. A Paleo diet allows the consumption of unprocessed lamb, mutton, and beef, but not processed meat. Consumption of lamb and beef within limits can also be a part of a Mediterranean diet.
Ground lamb can be part of a weight loss diet if consumed mindfully. It is a rich source of high-quality protein, which helps increase feelings of fullness. Additionally, ground lamb provides essential vitamins and minerals. However, ground lamb is higher in calories and saturated fats compared to some other protein sources, which can be a concern for those managing their calorie and fat intake. To incorporate ground lamb into a weight loss diet, it’s important to consume it in moderation and use healthy cooking methods such as grilling, baking or sautéing with minimal oil. Ground lamb can be healthy for weight loss if you control portions and eat only once or twice a week as part of a weight reduction diet.
On average, a 3 oz. serving of American Lamb is considered lean, with only 160 calories. Lean cuts of American Lamb include the leg, loin and shoulder.
Health Impact of Lamb Consumption
Red meat and its effects on health have been at the center of attention for many researchers for several decades. However, while some things are certain, science is still inconclusive in other areas. Overall, lean and unprocessed meat has a more beneficial impact on health than fatty and processed meats. While lamb and beef have similar fat compositions, lamb tends to have a more favorable fat profile between the two.
Health Benefits
Lamb meat is typically available fresh and/or frozen at your nearest grocery store. Many health stores carry lamb meat too, and much of the time it’s local lamb meat. It’s also best to buy organic and grass-fed to get the highest-quality lamb meat possible. Grass-fed lamb is significantly higher in heart-healthy omega-3 fatty acids. If your goal is to get a piece of lamb that’s lower in fat, opt for cuts from the leg or the loin.
Cardiovascular Health
A healthy diet, low in saturated fats and high in lean beef, has been researched to lead to favorable effects on cardiovascular disease due to decreased levels of total cholesterol and low-density lipoproteins. A diet low in calories but high in protein from lean red meat can also improve risk markers of cardiovascular disease and type 2 diabetes. South African lamb, in particular, has been studied to be a good source of protein, with its moderate intake potentially decreasing levels of homocysteine in the blood.
In summary, while both lamb and beef can be part of a healthy diet when consumed in moderation and as part of a balanced meal plan, it's essential to consider factors like the cut of meat, cooking methods, and overall dietary pattern. Choosing lean cuts, moderating portion sizes, and incorporating a variety of protein sources, including plant-based options, can help reduce the risk of CVD.
Diabetes
As mentioned above, a low-calorie diet high in lean red meat may have a beneficial effect on the risk markers of type 2 diabetes mellitus.
Downsides and Risks
The possible mechanisms of action for the adverse effects of red meat include inflammation, oxidative stress, and negative effects on the liver, pancreas, and fat cells due to high levels of heme iron, saturated fats, branched amino acids, and other compounds. Unlike unprocessed red meat, processed red meat undergoes various treatments to extend its shelf life. Processed red meat may contain higher levels of sodium and nitrates, as well as additives and contaminants. These contaminants can have various harmful effects on health.
Cardiovascular Health
Various studies have shown a correlation between the consumption of both processed and unprocessed red meat and an increased risk of stroke, coronary heart disease, and potentially even heart failure. Due to the heme iron content, high consumption of red meat has also been associated with higher blood pressure.
Diabetes
A considerable number of studies have consistently shown that a diet rich in red, and especially processed, meat is associated with an increased risk of type 2 diabetes mellitus. The risk of type 2 diabetes can increase depending on the preparation method of the meat. Research suggests that certain preparation methods, in particular the use of high-heat cooking methods, such as broiling, barbecuing, or grilling and roasting, increase the risk of type 2 diabetes.
Cancer
The practice of cooking meat at high temperatures, such as pan-frying and barbecuing, may lead to the production of heterocyclic amines, which are thought to increase cancer risk in humans. Grilled or barbecued meats may also contain high levels of polycyclic aromatic hydrocarbons, which promote the development of cancer and DNA damage. Research has found that a high intake of both processed and unprocessed red meat may increase the risk of esophageal, colorectal, pancreatic, and liver cancers.
Bans and Religion
Cows are considered to be respected creatures of God in Hinduism. Due to this reason, there are laws in India prohibiting the slaughtering of cows which vary by state. Slaughtering a cow in India is punishable by law, with a jail sentence from 6 months up to 10 years, depending on the state. Consumption of sheep meat is not prohibited in any major religion of the world. Lamb has been considered a religious symbol, specifically a symbol of sacrifice, since ancient times.
Impact on the Environment
Over the last few decades, public concern has grown over the impact of mass red meat production on the environment and climate change. Lamb has the greatest impact, generating 39.3 kg (86.4 lbs) of carbon dioxide equivalents (CO2e) for each kilo eaten - about 50 percent more than beef. While beef and lamb generate comparable amounts of methane and require similar quantities of feed, lamb generates more emissions per kilo in part because it produces less edible meat relative to the sheep’s live weight. This is even more reason to consume lamb in moderation, and you should be aware how much you consume.