Carne asada, Spanish for “grilled meat”, is a dish of grilled and sliced beef popular in Mexican and Latin American cuisine. It typically consists of thin flank or skirt steak marinated in lime juice, garlic, and spices, then grilled over an open flame or pan-fried. Carne asada can be served as an entree or used as a taco or burrito filling. It is prized for its rich flavor from the marinade and smoky, charred exterior from grilling. But is this tasty Tex-Mex staple actually healthy to eat on a regular basis? There are several factors to consider when evaluating the nutritional value and health impacts of carne asada.
Nutritional content
Like most red meats, carne asada is a good source of protein, providing around 25 grams per 3 ounce serving. Protein is essential for building and repairing muscles and tissues in the body. Carne asada is also rich in vitamins and minerals like iron, zinc, and B vitamins. Iron supports healthy blood and muscle function, zinc boosts immunity, and B vitamins aid metabolism and energy production.
However, carne asada is high in saturated fat, with around 5 grams per serving. Saturated fats are linked with increased cholesterol levels and higher risks for heart disease. Carne asada is also high in sodium from the salt used in marinades. Excess sodium intake can lead to high blood pressure. So while carne asada provides beneficial nutrients, it also contains high amounts of less healthful components.
Cancer risk
Red meat intake, especially when cooked at high temperatures like grilling, has been associated with increased colorectal cancer risk. Cancer-causing compounds called heterocyclic amines (HCAs) can form when meat is cooked using high-heat methods. The charring caused by grilling over an open flame is particularly likely to lead to HCA formation. The American Cancer Society recommends limiting red meat intake to no more than 18 ounces per week and avoiding charring to reduce cancer risk. So frequent and highly-charred carne asada consumption may be concerning from a cancer perspective.
Heart health
As mentioned earlier, the high saturated fat and sodium levels in carne asada may negatively impact heart health. Diets high in saturated fat can raise LDL “bad” cholesterol levels, increasing the risk of atherosclerosis, heart attack, and stroke. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories. High sodium intake also increases blood pressure, straining the cardiovascular system. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams per day. So while an occasional serving of carne asada is unlikely to harm heart health, regular overconsumption may be detrimental.
Weight management
Carne asada can be part of a healthy, balanced diet for weight management when consumed in moderation. Protein is beneficial for controlling hunger and promoting fullness compared to other macronutrients. The lean cuts of meat used for carne asada like flank steak are also reasonably low in calories when portion sizes are controlled. However, carne asada is often served with high-calorie accompaniments like tortillas, rice, beans, guacamole, and cheese. Large portion sizes or frequent servings could lead to excessive calorie intake and weight gain over time, counteracting the protein benefits. Practicing proper portion control is important.
Sustainability
From an environmental sustainability perspective, producing beef has greater impacts than other protein sources. The beef production process requires more land, water, and feed resources than poultry or plant proteins. It also generates more greenhouse gas emissions. While carne asada is typically made from more sustainable beef cuts than other dishes, its impacts are still greater than other proteins. Limiting intake of beef to occasional servings can help reduce your carbon foodprint.
Is Carne Asada Part of a Healthy Diet?
When consumed in moderation as part of an overall healthy diet, carne asada can be a nutritious choice providing protein, vitamins, and minerals. However, there are some potential downsides to consider if eaten regularly or in excess:
- High in saturated fat and sodium
- Increased risks of colorectal cancer when cooked at high temperatures
- May negatively impact heart health when eaten frequently
- Large portion sizes could lead to excess calorie intake
- Greater environmental impact than other protein choices
Here are some tips for making carne asada healthier:
- Use lean cuts of meat like flank or skirt steak and trim any visible fat
- Limit marinating time to avoid over-tenderizing the meat
- Grill over medium heat rather than high to reduce HCA formation
- Serve smaller portions of 4-6 oz
- Eat with vegetable sides like salsa, lettuce, diced tomatoes
- Avoid adding extra salt at the table
- Consume no more than 2-3 times per month
As with most foods, moderation and balance are key for incorporating carne asada into a nutritious lifestyle. Choosing high-quality lean cuts, grilling carefully, controlling portions, and limiting intake frequency can allow you to enjoy its big Tex-Mex flavor while optimizing health.
Nutritional Comparison Between Carne Asada, Chicken, and Plant-Based Protein
To further evaluate the health impacts of carne asada, here is a nutritional comparison to other high-protein options like chicken and plant-based proteins:
| Nutrient | Flank Steak Carne Asada 3 oz | Chicken Breast 3 oz | Black Beans 0.5 cup |
|---|---|---|---|
| Calories | 180 | 140 | 114 |
| Fat | 8 g | 3 g | 0.5 g |
| Saturated Fat | 3 g | 1 g | 0 g |
| Protein | 25 g | 26 g | 7 g |
| Sodium | 74 mg | 73 mg | 6 mg |
| Iron | 2 mg | 1 mg | 2 mg |
As shown, carne asada is higher in calories, total fat, and saturated fat compared to chicken breast. It contains moderately less protein per serving but more than black beans. It also has higher sodium levels than the other options.
However, carne asada provides more iron than chicken. And beans are lacking in some nutrients like zinc and vitamin B12 that are abundant in meat.
So each option has different advantages and disadvantages nutritionally. Carne asada enjoyment can be balanced by also regularly choosing lean poultry, fish, beans, lentils, and other plant proteins.
Healthier Carne Asada Recipe
Here is a recipe for a healthier version of carne asada that reduces saturated fat, salt, and charring while still delivering rich flavor:
Ingredients
- 1 lb flank or skirt steak, excess fat trimmed
- 3 cloves garlic, minced
- 1 jalapeno, finely chopped
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp oregano
- 1 tbsp lime juice
- 2 tbsp olive oil
Instructions
- In a bowl or ziploc bag, mix garlic, jalapeno, spices, lime juice, and olive oil. Add steak and coat thoroughly.
- Marinate steak for 1-2 hours in the refrigerator, flipping bag occasionally.
- Heat grill or pan to medium-high. Scrape off excess marinade from steak.
- Cook for 4-7 minutes per side, until internal temperature reaches 145 F. Avoid charring.
- Let steak rest for 5 minutes, then slice across the grain into thin strips. Serve and enjoy!
This healthier carne asada uses minimal added salt, a touch of olive oil instead of more saturated fat, and a lower heat cooking method. You still get incredible flavor from bold spices, garlic, lime, and jalapeno. Pair with tomato salsa, avocado, lettuce, and a side of beans for a balanced Tex-Mex meal.
Conclusion
Carne asada can be enjoyed as part of a healthy diet when proper portions are used and intake frequency is limited. Choosing lean cuts of meat, minimizing sodium and saturated fat, avoiding charring, and balancing with other proteins are keys to optimizing its nutrition. With some simple tweaks to ingredients, marinade, and cooking method, you can still savor the signature taste of carne asada while supporting your health goals. In moderation alongside a balanced eating plan, this popular Tex-Mex grilled meat can absolutely have a place in a nutritious lifestyle.
