If you are looking for a healthy and tasty alternative to traditional red meats then ostrich meat might be your answer. This wonderful healthy red meat is packed with essential nutrients and is not only lean but also rich in vitamins and minerals. It is low in fat and cholesterol which is a plus if you have high cholesterol, heart disease, or are obese.
Despite this, ostrich meat is not a very popular meat as populations in Africa have not developed an appetite for ostrich meat. I've never tried it and I suspect I won't find it in the supermarkets when I next visit Zimbabwe. Ironically, I bet my first taste of this healthier choice will happen while I'm gallivanting abroad, probably in some fancy restaurant where they serve it with a side of African kale!
In this article, we'll explore why ostrich meat is an excellent choice if you are looking to maintain a balanced diet.
What Is Ostrich Meat and Where Do You Find It?
Ostriches are the largest flightless birds native to Africa. Ostrich meat is classified as red meat because of slow-twitch muscle fibers rich in myoglobin, which gives the meat its reddish color. Ostriches are primarily found in the savannas and open grasslands of Africa.
In Africa, South Africa is a leading exporter of ostrich meat, feathers, and leather with countries like Namibia, Zimbabwe, and Kenya also having ostrich farming industries, but on a much smaller scale. Most of the ostrich meat is exported to the European Union, Hong Kong, and China.
The Health Benefits of Ostrich Meat
1. Lean protein
Ostrich meat is an excellent source of lean protein. This flightless bird's meat provides high-quality protein without the extra calories from fat. Ostrich steak is a wonderful alternative to traditional red meats, offering all the benefits with less fat content. Ostrich burgers are a good way to increase your protein intake.
With 97% fat-free meat, ostrich is a lean meat that offers a superior fat-to-protein ratio compared to beef or skinless chicken. You can easily add this delicious and nutritious option to your meals for muscle growth and overall health improvement. The high protein content in ostrich also supports energy production, making it ideal for an active lifestyle.
2. Low fat content
Ostrich meat stands out because of its remarkably low-fat content. Containing 97% fat-free meat, it is an ideal choice compared to other traditional red meats like beef and lamb.
It is low in saturated fatty acids and high in polyunsaturated fatty acids which means ostrich meat contributes positively to overall heart health. With low cholesterol levels, this delicious beef alternative makes for a healthier protein source.
3. Nutrient-dense
Ostrich meat is a powerhouse of essential vitamins and minerals. It provides high-quality protein while remaining low in fat and cholesterol. This nutrient-dense red meat boasts significant amounts of iron, potassium, selenium, B vitamins, zinc and phosphorus.
- Ostrich meat is an excellent source of iron, a crucial mineral for human health. Iron plays a vital role in oxygen transport throughout the body as a component of hemoglobin in red blood cells. It also supports energy production, immune function, and cognitive development. The high iron content in ostrich meat makes it particularly beneficial for preventing anemia and maintaining overall health.
- Potassium is an essential electrolyte for various bodily functions. Potassium helps regulate fluid balance, supports proper nerve and muscle function, and helps in maintaining healthy blood pressure levels. It also plays a role in heart health by counteracting the effects of sodium. Eating potassium-rich foods like ostrich meat can contribute to overall cardiovascular health and proper muscle function.
- Selenium is a trace mineral found in ostrich meat and acts as a powerful antioxidant in the body. It helps protect cells from oxidative damage and supports thyroid function. Selenium is also crucial for immune system health, DNA synthesis, and reproductive function. Its presence in ostrich meat contributes to the overall nutritional value.
- Ostrich meat is rich in various B vitamins, including B12, niacin (B3), B6, thiamin (B1), riboflavin (B2), and pantothenic acid (B5). Vitamin b plays a crucial role in energy metabolism, nervous system function, and red blood cell formation. B vitamins also support cognitive health, help maintain healthy skin, and aid in the proper functioning of the digestive system.
- Ostrich meat is an excellent source of zinc, providing over 30% of the recommended daily value in a 100-gram serving. Zinc plays crucial roles in immune function, wound healing, and DNA synthesis. It supports growth and development, particularly important for children.
- A 100-gram serving of ostrich meat provides approximately 20% of the recommended daily value of phosphorous. Phosphorus is essential for the formation and maintenance of healthy bones and teeth. It also plays a vital role in energy production within cells and is involved in various metabolic processes.
4. Low cholesterol
Ostrich meat is not only nutrient-dense but also low in cholesterol. This makes it a heart-healthy option for those aiming to prevent cardiovascular disease. Low cholesterol foods can help lower the risk of cardiovascular diseases, which are a leading cause of morbidity and mortality.
By reducing LDL ("bad") cholesterol levels, it helps prevent the buildup of plaque in arteries, lowering the risk of heart attacks and strokes. High-quality ostrich meat offers unsaturated fats, which improve blood cholesterol levels and stabilize heart rhythms.
5. Free of hormones and antibiotics
Ostrich meat from reputable producers is indeed typically free of hormones and antibiotics. This practice appears to be standard in the industry, with multiple American ostrich farms producers emphasizing their commitment to raising ostriches without these additives.
Health-conscious eaters will appreciate that ostrich meat is free of hormones and antibiotics. This natural approach means you eat a cleaner product, avoiding substances often found in other types of meat like beef or chicken. Choosing hormone-free and antibiotic-free options can benefit your overall health.
6. Easily digestible
Ostrich meat is an excellent choice if you have digestive issues or sensitivities. A scientific paper from Latvia states that ostrich meat
"is more digestible compared to other types of meat, soft and does not require long culinary treatment'.
The reasons given for ostrich meat's high digestibility include:
- Its low fat content
- Tender texture
- High protein composition
- The fact that ostrich is not a mammal (making it more digestible than mammalian proteins).
Unlike fattier meats, it doesn't sit heavily in the stomach. This can help reduce discomfort and bloating after meals.
7. Sustainable and ethical farming practices
Ostrich farming has many benefits that make it highly sustainable. Lower environmental impact and a smaller carbon footprint set it apart from traditional livestock farming. Ostriches require less water and produce fewer greenhouse gas emissions compared to cattle.
Ostrich meat is an eco-friendly choice as sustainable farming methods also mean reduced land use and feed requirements, promoting a more responsible approach to meat production. Ethical practices in ostrich farming prioritize animal well-being with many farms raising their birds without hormones or antibiotics.
Ostrich Meat Compared to Other Meats
Lower fat content than beef steak
Ostrich meat stands out for its remarkably low fat content. With only 1% fat, it offers a healthier option compared to beef, which typically contains around 5-10% fat in lean cuts.
Unlike beef, ostrich meat is exceptionally low in saturated fats, further contributing to cardiovascular health. It also has fewer calories than both beef and chicken.
Higher iron content than chicken
Ostrich meat boasts a much higher iron content compared to chicken. It contains 20 times more iron than dried chicken. It is an excellent choice to improve iron levels.
Iron is crucial for producing hemoglobin, which helps transport oxygen throughout the body. Including this game meat in your diet can help mitigate risks associated with low iron, such as anemia and fatigue.
Lower sodium levels than other meats
Ostrich meat offers lower sodium levels compared to other meats. This makes it an ideal option for those aiming to cut back on their sodium intake.
Unlike beef, deer, and many forms of poultry, ostrich meat contains significantly less sodium. Reducing sodium intake can help lower blood pressure and reduce the risk of heart disease and stroke.
People with diabetes or chronic kidney disease are particularly susceptible to the effects of too much sodium on blood pressure. High sodium intake has been linked to heart failure, kidney problems and osteoporosis.
So Is Ostrich Meat a Healthier Alternative?
This game meat is a lean protein option rich in essential vitamins and minerals, making it a nutritious choice. Its low cholesterol levels are a benefit to all of us aiming for heart-healthy diets.
Sustainable farming practices also make ostrich an eco-friendly alternative. It boasts lower fat content and higher nutrient density compared to traditional meats like beef and chicken.
If you are a meat lover ostrich meat is the healthiest red meat you can have. Is this sustainable meat option going to make it onto your plate?
References
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/ostrich-meat
https://www.researchgate.net/figure/Mineral-and-vitamin-contents-in-ostrich-emu-and-rhea-meats_tbl4_308702331
https://lbtufb.lbtu.lv/conference/Research-for-Rural-Development/2007/Pages_127-129.pdf
https://www.sciencedirect.com/science/article/pii/S1056617119303526