Is Lamb Healthy? Nutrition Facts and Health Benefits

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Lamb is a very popular meat that fits into any healthy diet. Not only does it contain important nutrients, but it also tastes delicious.

Although it is a nutrient-dense food, you may wonder if lamb has any benefits. Red meat usually gets a bad rap when it comes to healthy eating. Learning about the nutritional value of lamb could be a good way to determine its value in your diet.

Keep reading to discover the benefits and risks of eating lamb meat. 

These benefits can sound pleasing, but you have to limit your portions of lamb. Too much of it could have opposite effects on your health. Lamb does still contain saturated fat, cholesterol, and a high number of calories that might lead to weight gain or heart-related issues. 

The way you cook lamb meat can also determine how healthy it is. For example, adding too much oil to lamb steaks may lead to increased saturated fat. Instead, cook the meat in a healthy tomato sauce and mix it with spinach, onion, asparagus, or radishes. 

5 Health Benefits of Lamb Meat

Lamb contains essential amino acids and vitamins that could improve your health. Just make sure you buy fresh ground lamb or lamb chops if you want to make healthy meals. 

Below are some health benefits of lamb: 

#1 Supports muscle growth 

One excellent thing about lamb is that it contains lean protein. The amino acids from protein will fuel muscle growth and help the body to burn stubborn fat. Even though lamb is red meat, the protein content can keep you strong, especially if consumed in moderate amounts. 

#2 Improves exercise performance 

Lamb contains beta-alanine, which is a type of amino acid that produces carnosine. This natural antioxidant decreases fatigue and encourages better exercise performance. You can eat small pieces of cooked lamb with salad to boost your energy before intense exercise. 

#3 Boosts immunity

Conjugated linoleic acid, often found in grass-fed lamb, can boost immune function. It’s a type of fat that helps your immune system become more resistant to infections. You should get more conjugated linoleic acid on your diet if you regularly get sick or experience stomach bugs.

#4 Reduces inflammation 

Lamb is a rich source of omega-3 fatty acids. Eating more of these healthy fats can reduce inflammation in your arteries and stomach. Zinc, being an immune-boosting mineral, also has anti-inflammatory effects that could heal your body and maintain optimal immune health. 

#5 Helps with digestion 

The conjugated linoleic acid, protein, and vitamin B12 in lamb meat can support good digestion. You can experience less constipation, bloating, and gas on a balanced diet. Stronger digestive functions also help those with irritable bowel syndrome (IBS) or leaky gut symptoms. 

3 Downsides of Lamb Meat 

Lamb meat has some disadvantages that need to be considered. You need to learn more about what you’re eating if you wish to maintain a healthy and balanced diet. 

Here are the downsides to eating lamb: 

#1 Might cause high cholesterol 

Lamb is a high-cholesterol food that could damage your arteries. This is only true when you eat too much of it alongside other bad foods like garlic bread or fat-rich gravy. People with high cholesterol levels should limit this meat on their diet to prevent artery and heart damage. 

#2 Contains saturated fat 

Consuming too much saturated fat can pose certain health problems. Some of these problems comprise weight gain and an increased risk of diabetes. Lamb does contain important minerals, but you should still measure out each portion to ensure you’re not eating lots of trans fats. 

#3 May cause high blood pressure

Any type of grass-fed lamb meat could trigger high blood pressure spikes. This is due to it being red meat that contains saturated fat, cholesterol, and a moderate number of calories. Aim to consume lamb moderately and eat more foods like lean beef, chicken, eggs, and turkey. 

Nutrition Facts of Lamb

Learning more about lamb meat and what it contains can help you decide whether it’s suitable for your diet. This is especially important if you plan on losing weight or building lean muscle mass. 

Here is the nutritional information for 100 grams of lamb: 

Nutritional value (per 100g)

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2341311/nutrients 

Moderate amount of calories 

Ground lamb meat contains a decent amount of calories. You can still eat this meat on a weight-loss diet, but you have to monitor your servings. Research suggests that consuming too many calories can increase the risk of heart disease, weight gain, diabetes, and high blood pressure. 

High in protein

One great thing about eating lamb is the high protein content. People who are strength training to build muscle can consume this meat. Protein isn’t just good for muscle growth since it curbs hunger cravings, prevents muscle loss, and speeds up your recovery after exercise. 

High in fats 

Saturated fats make up half of the overall fat percentage in lamb. This may cause health issues for those who eat too much lamb meat throughout the week. A study found that saturated fat can increase LDL cholesterol in your body and promote cardiovascular disease. 

Zero carbs 

Those who are following the keto diet can eat lamb meat. This is because it contains no carbohydrates, meaning it won’t break ketosis. Reducing the number of carbs you eat on a balanced diet can prevent weight gain and encourage your body to burn more fat. 

Rich in minerals and vitamins 

Lamb contains iron, phosphorus, selenium, and vitamin B12. Studies have proven that vitamin B12 can support bone health and increase energy levels. Meanwhile, iron keeps your red blood cells healthy, which prevents iron deficiency problems like anemia and tachycardia. 

High in cholesterol 

Foods that are high in cholesterol can increase the risk of atherosclerosis. This happens when too much cholesterol builds up in your arteries. Although lamb is nutrient-dense meat, you should monitor how much you eat if you suffer from high blood sugar or blood pressure. 

Lamb vs. Beef 

Here is a comparison between lamb and beef: 

Sources: Lamb, Beef

Healthy Lamb Recipe 

You should make your own dinners using lamb meat to stay healthy. This ensures you’re not buying lamb that has been processed or contains preservatives. It’s worth eating this type of meat with cooked vegetables to gain more essential vitamins and minerals in your diet.

Below is a healthy lamb recipe you can make at home: 

Ingredients 

• 1 tbsp olive oil
• 250g lamb filet (free from fat)
• 140g shallot 
• 2 courgettes
• ½ tsp ground cumin
• ½ tsp paprika
• ½ tsp ground coriander
• 3 bell peppers 
• 1 sliced garlic clove 
• 5fl oz vegetable stock
• 250g tomatoes
• Chopped cilantro leaves (handful) 

Directions 

1. In a large frying pan, heat the olive oil and add your lamb slices. 
2. After 1–2 minutes, mix the shallots with the lamb until they are golden. 
3. Stir in the courgettes and cook for another 3–4 minutes. 
4. Add the three spices, peppers, and garlic, making sure everything is well-mixed. Reduce to moderate heat and cook for 4–5 minutes until the ingredients have softened. 
5. Pour the vegetable stock over the mixture. Add the cherry tomatoes and cover the frying pan with a lid to let simmer for 15 minutes. 
6. Stir occasionally to ensure the vegetables are tender and cooked. 
7. Before serving, sprinkle some cilantro on top of the dish. 

You can find more healthy recipes by downloading some nutrition apps. There are plenty of meal ideas that could help you incorporate nutrient-dense foods into your diet. Apps can also offer more guidance when it comes to making food at home or buying fresh ingredients. 

FAQs 

Conclusion

Lamb is a healthy meat that can fuel your body with essential vitamins and minerals. You could add it to your roast dinner or put a few cooked slices in a vegetable wrap. Just make sure to monitor how much you eat on a balanced diet if you’re planning to lose some body fat.