Raw Food Diet: Broccoli Vs. Beef Steak

Raw Food Diet: Broccoli Vs. Beef Steak

The other week a good friend of mine shared this comparison of protein content in 100 calories of broccoli compared to 100 calories of beef steak picture (above). Now this was a post going around Facebook by a Raw Food company (which will remain unnamed) and so I felt the need to display my response here:

Hold on to your seat for this one.

#1

First off comparing beef steak to broccoli is asinine. Lets ASSUME now that because these are raw food diet advocates that these figures represent RAW beef steak (lean) and RAW broccoli. 100 calories from RAW beef steak is a measly 85.5g total weight while 100 calories from raw broccoli is almost 3 cups chopped worth, 294g total weight. This is because broccoli is extremely high in fiber and is water dense.

#2

We are talking about different amino acid ratios. That much RAW beef steak is about 22% protein and the broccoli is about 3%. From a health standpoint, muscle and lean body mass is important especially if your goal is to get stronger and build or tone muscle. This is where the steak shines, why?
A 100g weight of raw beef steak contains 1747mg of Leucine, a Branch Chain amino acid shown to stimulate MPS (muscle protein synthesis)[1,2] and promote the satiating affects from insulin and its counter part amylin. [3,4]

This can PREVENT muscle breakdown (proteolysis) and promote Muscle protein Synthesis all while keeping you full longer between meals. This can also mean less binging and calorie intake; and sustained energy levels.

A 100g weight of raw Broccoli ONLY contains 129mg of Leucine and lacks a lot of the other Essential amino acids that steak carries in comparison.

NOTE: The picture above is also slightly wrong. 100 calories of broccoli contains 8.2g of protein NOT 11.2g. RAW beef contains about 17g per 100 calories (According to Nutritondata.com).

#3

Raw food diet advocates tend to practice extremes and its funny to know that by actually steaming or lightly cooking vegetables like broccoli, you promote the pre-digestion of the “roughage” and can even increase nutrient absorption. [5]

#4

Not only this but by substituting broccoli for steak you’re also missing out on, or lacking, some very powerful nutrients like Creatine, Carnosine, Carnitine, Vitamin B12, Omega 3 fatty acids, cholesterol, the list goes on. [6]

Conclusion

Its just not a fair comparison and any diet extreme like the Raw food diet for the purpose of “optimal” health is misleading and unjustified. If you wan’t to eat ONLY raw thats fine I’m not judging you but don’t push it on people (omnivores) saying that plant proteins are superior to animal based sources.

Instead why don’t we combine the two magical foods together and be in awe of their harmonious beauty coexisting together in moderation:

For more information on the nutrient profile of red meat click here. [6]

References:

1. Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012 May 8;9(1):20.
2. Motil KJ, Matthews DE, Bier DM, Burke JF, Munro HN, Young VR. Whole-body leucine and lysine metabolism: response to dietary protein intake in young men. Am J Physiol. 1981 Jun;240(6):E712-21.)
3. .Yang J, Leucine metabolism in regulation of insulin secretion from pancreatic beta cells. Nutr Rev. 2010 May
4. Osto, M., et al. Modulation of the satiating effect of amylin by central ghrelin, leptin, and insulin. Physiol Behav. 91(5):566-572, 2007.
5. Garcia AL, Mohan R, Koebnick C, Bub A, Heuer T, Strassner C, Groeneveld MJ, Katz N, Elmadfa I, Leitzmann C, Hoffmann I. Plasma beta-carotene is not a suitable biomarker of fruit and vegetable intake in german subjects with a long-term high consumption of fruits and vegetables. Ann Nutr Metab. 2010;56(1):23-30. Epub 2009 Nov 27.
6. Williams, PG, Nutritional composition of red meat, Nutrition & Dietetics, 2007, 64(Suppl 4), S113-S119.