Is Beef Jerky Good For Weight Loss?

Did you know that Native American descendants of the Incas may have invented beef jerky? They used the preparation method to preserve meats for the winter and other times when hunting could not provide enough meat.

Beef jerky is beef that’s had most of the fat removed and either cut into strips or chopped fine and formed into strips. The meat is then marinated or flavored with a mixture of seasonings and salt and finally, dehydrated and packaged. It isn’t generally thought of as a health food.

But the nutritional composition of beef jerky provides several dietary benefits. In this article, we will explore the surprising health benefits of beef jerky. From boosting immunity to being low in carbs, rich in proteins, not raising insulin levels, and being great for snacking, we’ll cover it all.

Is Beef Jerky Good For Weight Loss
Is Beef Jerky Good For Weight Loss

Rich In Proteins

A 1 ounce piece of beef jerky provides 9 grams of protein. Protein breaks down in the intestines into amino acids. Your body uses them to build tissues and enzymes which are involved in the functioning of all body systems.

Protein sourced from higher quality meat is digested more efficiently and effectively than lower quality grades. So make sure you eat beef jerky that is made with only 100% grass-fed and grass-finished beef.

Boosts Immunity

Beef jerky isn’t only for people going to the gym. One of the most crucial benefits of eating it is that it boosts your immune system. It achieves this by providing both iron and zinc.

Iron helps your body produce red cells, and muscles need oxygen to function and to keep your metabolism up. Without enough iron, you won’t be able to burn fat efficiently and you’ll get exhausted.

Zinc focuses on healing the body. Each time you work out, you stretch and tear through your muscles. It’s zinc’s role to heal those muscles, making them stronger for the next round of exercises.

Rich In Good Fats

Your body uses fats in many ways, including storing energy and cushioning our cell walls to prevent damage. Fats often get a bad rep, but they are an essential macronutrient and are a necessary component of any healthy diet.

As long as you limit your saturated fats and eat fats alongside a variety of other foods, you’ll be just fine. While some of the fat is eliminated during the drying period, beef jerky is still high in fat content. But like most foods, as long as you snack in moderation, beef jerky can be a healthy, fuel-boosting option.

Low In Carbs

Scientific literature has proven that carbohydrates are the only macronutrient that your body does not need to survive. That means without carbs, your body can function just fine.

After eating carb-heavy meals, you may feel hungrier more often. This feeling occurs because carbs spike your insulin, increasing your blood sugar levels and making you feel tired and hungrier faster. This is why beef jerky is such a good alternative for carb-heavy snacks like granola bars. It gives you energy without unnecessary processed carbs, so you’ll have more energy levels while promoting fat loss. And since beef jerky has fewer than 5 grams of carbs per serving, it’s officially considered a low-carb snack.

Doesn’t Raise Insulin Levels

When people think of meat, they often associate it with fats and weight gain. However, beef jerky is one of the few snacks that doesn’t encounter this issue. It doesn’t contain high amounts of preservatives. Most beef jerky products, particularly all-natural and organic ones, don’t contain anything other than salt to preserve the meat.

Without preservatives, you don’t have to worry about high insulin levels in your blood. Insulin signals the body to store fat. If beef jerky doesn’t increase insulin, it doesn’t cause your body to gain weight.

Of course, you must look at it more than at face value. Anything with too much salt content isn’t healthy, so you should still regulate how much beef jerky you eat.


The process of making jerky removes most of the moisture in the meat. This is a crucial detail because, without moisture, bacteria won’t grow. This prolongs the life of the meat. Packaged, unsealed jerky can last up to 2 years. Once opened, you should eat it within a week or two.

Source of Cholesterol

One serving of beef jerky has about 15 milligrams of cholesterol on average. It’s recommended that you limit your daily cholesterol intake from food to about 300 milligrams a day.

However, cholesterol in food may not affect your blood cholesterol levels or heart health. If you have concerns about heart health and cholesterol, talk to your doctor for recommendations.

Great For Snacking

Beef jerky is a great in-between snack. It’s meat, so you’ll feel full and satisfied. Yes, it does contain some salt, but that’s nothing a glass of water can’t remedy.

When picking the healthiest beef jerky, avoid ones with high amounts of saturated fat and additives like MSG. Choose grass-fed jerky and avoid “mystery meat.” Opt for transparent companies to ensure the quality of the jerky you consume.

How to Make Beef Jerky at Home

If you’re interested in enjoying the benefits of beef jerky while having control over the ingredients, you can make it at home. Simply use a lean cut of beef, slice it into thin strips, and marinade the meat in herbs, spices, and sauces of your choice. Then, dehydrate the jerky in a meat dehydrator or low-temperature oven.

While beef jerky is a great snack to eat between meals, there are other healthy options available as well. Making better snacking choices is essential for a healthier body.

In conclusion, beef jerky can be a part of a healthy diet when consumed in moderation. It provides a good source of protein, boosts immunity, and is low in carbs. Remember to choose quality jerky, watch the sodium content, and enjoy it as a delicious and satisfying snack.

So, what’s your favorite beef jerky flavor? Let us know in the comments section below!

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