Savour South Africa’s red meat the healthy way

Red meat is well-loved in South Africa and is part of many celebrations, braais, and family meals. This article shares how you can enjoy red meat’s nutritional benefits without worry.

South Africa produces some of the best red meat in the world. The beef is full of flavour and goodness, and the succulent lamb and mutton are a feast for your taste buds.

By prioritising lean cuts, practising portion control, and employing healthier cooking methods, you can reap the nutritional benefits of red meat without undue health risks.

A meaty favourite on the plate

For Hlumelo Xesha from Komani in the Eastern Cape, nothing beats a perfect braai with red meat, sishebo, and pap. He says when red meat is braaied just right, juicy and tender, it pairs perfectly with his beloved pap.

Cooking red meat for her family makes things easy for Nolitha Mfazwe from kwaLanga, Cape Town. She says she has noticed that red meat needs to be seared before boiling it, especially if it has fat.

“You don’t need to add any extra fat. Sear your meat on low heat, let its fat reduce, and then let it simmer for a few minutes before boiling it.”
Nolitha Mfazwe

Meanwhile, Nomfundo Mbuyiseli from Philippi, Cape Town, says red meat is her go-to because it adds richness to meals and gives a hearty, gravy-like feel.

“Red meat is easy to work with, whether you want a stew or dry-cooked pieces for a snack, it always gives you that choice.”

Mbuyiseli says nothing beats beef brisket whenever she thinks of red meat.

“Red meat makes things easier for someone with a big family. I can make a stew without adding anything other than salt, a little water, veggies, and my choice of carbs or grains.”

Beyond the myths

According to Kulani Mtileni, a registered dietitian and founder of Dietitians 24 based in Polokwane, Limpopo, one of the common myths is that red meat is always unhealthy.

He points out that some street theories, like “red meat causes heart attacks,” “red meat causes cancer”, and “grass-fed beef is always healthier,” are common myths circulating online and on social media without factual backing.

“Lean cuts of unprocessed red meat can be a good source of essential nutrients such as protein, iron, zinc, and vitamin B12. Moderation and choosing lean cuts are key.”
Dietitian Kulani Mtileni

“There is a belief that all red meat consumption is linked to an increased risk of heart disease.” However, he says the relationship between red meat and heart health is more complex.

“While some studies suggest a correlation between high consumption of processed and fatty red meats and heart disease, lean cuts of unprocessed red meat in moderation should be part of a balanced diet.”

Regarding portion size, Mtileni says the average protein intake for an adult is about 0.8g of protein per kilogram of body weight per day. He adds that, for example, a person weighing 70kg would need 70 × 0.8, which equals 56 grams of protein – roughly the size of the palm of your hand.

He also emphasises that how you cook your red meat is vital in making it healthier for you.

Mtileni further notes that while grass-fed beef may have slightly different nutrient profiles and contain higher levels of certain nutrients like omega-3 fatty acids, the differences are not always substantial enough to alter health outcomes drastically.

Overall, diet and preparation methods are important considerations.

Selecting healthy options

Cape Town-based chef Chulu Mavuso says you need a strategy when selecting red meat from the shelves. Her recommendations include sirloin, fillet, and lean ground beef (90% lean or higher).

Other affordable red meat options include stewing beef, which is ideal for slow cooking and tenderising, brisket, and beef goulash.

“When selecting red meat, look for leaner cuts,” she advises.

She adds that if you’re working with a fattier cut of meat, there are a few techniques to reduce the fat content:

Trim visible fat: Remove any excess fat from the surface of the meat.
Use a marinade: Acidic ingredients like vinegar or citrus can help break down the fat.
Cook with high heat: Grilling or pan-searing can help render out some of the fat.

A balancing act

Mavuso says that to incorporate red meat into a balanced diet, it’s important to focus on portion control and pairing it with nutrient-rich foods:

Serve red meat in moderation.
Pair it with complex carbohydrates like whole grains, fruits, and vegetables.
Include healthy fats, like avocado, nuts, or seeds.
Add plant-based protein sources, such as legumes, beans, or tofu.

Red meat remains a firm favourite, offering both rich flavour and essential nutrients. By understanding the facts and making informed choices, you can continue to enjoy this local favourite without compromising your well-being.