Wagyu Beef Nutrition Benefits and Risks

Wagyu beef is one of the most luxurious and flavorful types of meat, known for its rich marbling and buttery texture. But beyond its melt-in-your-mouth taste, Wagyu beef also has unique nutritional properties that set it apart from conventional beef.

Here’s a closer look at the health benefits, potential risks, and the best way to cook Wagyu beef.

Wagyu Beef Nutrition Facts

A 3-ounce serving of cooked ground Wagyu beef contains:

• Calories: 243

• Total Fat: 21.3 g

• Saturated Fat: 6.8 g

• Trans Fat: 0.8 g

• Cholesterol: 60.4 mg

• Sodium: 45.9 mg

• Carbohydrates: 0 g

• Protein: 13.7 g

• Iron: 6% of Daily Value (DV)

Health Benefits of Wagyu Beef

1. Rich in Omega-6 Fatty Acids

Wagyu beef is an excellent source of conjugated linoleic acid (CLA), an omega-6 fatty acid with potential health benefits. According to a 2015 review in Public Health Nutrition, CLA may help:

• Lower LDL ("bad") cholesterol levels

• Reduce the risk of Alzheimer’s disease

• Support immune function

While CLA may help improve cholesterol levels, it’s important to maintain a balanced diet that includes other heart-healthy foods like avocados, fish, beans, and whole grains.

2. High in Oleic Acid

Wagyu beef contains high levels of oleic acid, a heart-healthy monounsaturated fat commonly found in olive oil and avocados. According to the FDA, oleic acid may help reduce the risk of heart disease when substituted for saturated fats.

A 2020 study in the Korean Journal for Food Science of Animal Resources found that 3.5 ounces of Wagyu beef contains 16 grams of oleic acid, compared to just 2 grams in grass-fed Angus beef.

Oleic acid has also been linked to reduced inflammation, according to a 2007 study in the Journal of Epidemiology.

Potential Health Risks

1. High in Saturated Fat

While Wagyu beef is rich in healthy fats, it still contains 34% of the recommended daily intake for saturated fat per 3-ounce serving.

A diet high in saturated fat can increase LDL cholesterol and total cholesterol levels, which may contribute to artery blockages, according to Harvard Health Publishing.

The American Heart Association (AHA) recommends limiting saturated fat intake to no more than 10% of daily calories.

2. May Contribute to Inflammation

Although Wagyu beef contains CLA, which has cholesterol-lowering properties, some research suggests that high CLA intake may increase inflammation.

A 2017 meta-analysis in the European Journal of Clinical Nutrition found that CLA supplementation increased levels of C-reactive protein (CRP), a key marker of inflammation.

Chronic inflammation is linked to heart disease, Alzheimer’s, cancer, and diabetes, according to the Cleveland Clinic. To balance inflammation, include anti-inflammatory foods like berries, leafy greens, nuts, and fatty fish in your diet.

How to Cook Wagyu Beef

Because Wagyu beef has a higher fat content, it requires different cooking techniques than leaner cuts. Follow these steps for a perfectly cooked Wagyu steak:

Things You’ll Need:

• Wagyu steak

• Salt and pepper

• Butter

• Heavy pan (like cast iron)

Instructions:

1. Let the steak rest at room temperature for 30 minutes before cooking. This helps distribute moisture evenly.

2. Season with salt and pepper to enhance the natural flavors.

3. Heat a small amount of butter in a heavy pan over medium-high heat.

4. Sear each side for 2-4 minutes until the outside is caramelized.

5. Cook to medium-rare or medium-well for the best texture and flavor.

6. Let the steak rest for 5 minutes before slicing to retain juices.

The Bottom Line

Wagyu beef is a delicious, nutrient-rich meat with higher levels of omega-6 and omega-9 fatty acids than regular beef. While it offers potential heart-health benefits, it’s also high in saturated fat, which should be consumed in moderation.

For a balanced diet, pair Wagyu with fiber-rich vegetables, whole grains, and healthy fats.

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