Cuts of Beef and Other Protein Low in Saturated Fat

How to Find Meat that is Low in Fat

Flank Steak
Flank Steak is Low in Saturated Fats and is allowed on the South Beach Diet.. Rosemary Weller/The Image Bank/Getty Images

The Dietary Guidelines for American and virtually every other medical organization recommend keeping your consumption of saturated fats low.  If you are trying to follow these recommendations, this list should help you out.  This is a list of the lean meats and other protein foods that are low in saturated fat. It includes low-fat cuts of beef, pork, poultry, etc.

Most low-carb diets don't emphasize the reduction of saturated fats, but some do.

These meats would be allowed on many low-carb diets emphasizing a reduction in saturated fats, including the South Beach Diet, Sonoma, and the Zone Diet.

Fish and Seafood

All fish and seafood are fine, but nothing breaded or deep-fried. Canned tuna should be packed in water.

Poultry

  • Chicken or Turkey: White meat is fine
  • Dark meat occasionally after Phase One
  • Turkey bacon or low-fat sausage OK in moderation
  • Cornish hen
  • Always remove skin
  • Nothing breaded
  • No goose or duck

Beef: Acceptable Cuts

Beef cuts can be confusing, as names vary a lot. Dr. Agatston, the originator of the South Beach Diet, has OK’d the following cuts of beef:

Ground Meat:

  • Ground sirloin
  • Ground beef with less than 10-percent fat

Cuts from the short loin (called various name in various places):

  • Short Loin
  • Tenderloin Roast
  • T-Bone steak
  • Porterhouse Steak
  • Tenderloin Steak
  • Filet Mignon
  • Fillet Steak
  • Top Loin Steak
  • Strip Steak
  • Kansas City Steak
  • New York Strip Steak
  • Hotel-Style Steak
  • Sirloin Strip Steak
  • Club Steak
  • Country Club Steak
  • Delmonico Steak
  • Shell Steak

Cuts from the Sirloin, which can be called:

  • Tri-Tip
  • Sirloin Steak
  • Top Sirloin
  • Coulotte Steak
  • Cap Steak
  • Round-Bone Steak
  • Beef Loin
  • Flap Steak
  • Flap Meat

Cuts from the Round, which can be called:

  • Bottom Round
  • Top Round
  • Eye (of the) Round
  • Round Tip Roast
  • Rump Roast
  • Round Tip Steak
  • Ball Tip Steak
  • Beef Sirloin Tip Steak
  • Breakfast Steak
  • Knuckle Steak
  • Sandwich Steak
  • Minute Steak
  • Round Steak

Other Acceptable Beef Cuts:

  • Flank Steak
  • London Broil

Pork: Acceptable List

  • Boiled ham
  • Tenderloin
  • Loin
  • Lean, well-trimmed chops
  • Canadian bacon
  • Occasional crisp-cooked, well-drained bacon (best as a garnish)

Lamb

  • Leg of lamb, well-trimmed of fat
  • Lamb chop as an occasional treat

Veal

  • Top Round
  • Leg cutlet
  • Chop

Lunch Meats

Lunch Meats should be sugar-free and low in fat. Deli turkey is a good choice.

Other Acceptable Protein Sources

  • Eggs
  • Tofu
  • Seitan
  • Tempeh
  • Beans
  • Low-fat meat substitutes

All the South Beach Diet Food Lists

How Much Protein Do You Need?

High-Protein Food List - with the amount of protein in each food

Note on Saturated Fats and Low-Carb Diets

The Atkins Diet, LCHF, and most other low-carb approaches don't emphasize reducing saturated fats as long as carbs are kept low.  They point to the lack of evidence that reducing saturated fats to extremely low levels is helpful in terms of risk reduction for most people.

  Several attempts to look at all the research on the subject have found no benefit from lowering saturated fat, and this may be especially true in the context of a low-carb diet.  If you are interested in this issue, check out:

Saturated Fat: Not Guilty (a conference report)

Eating More Carbs Increases Bad Fats in the Blood

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