The great forgotten part of the Mediterranean diet that is growing in consumption in the USA because it provides complete proteins, few calories and low cholesterol
Incorporating it occasionally can be a delicious and nutritious way to diversify your diet without losing sight of balance and health.
When we talk about the Mediterranean diet, we usually think of olive oil, oily fish, legumes, fresh fruit, and a moderate amount of meat. However, among red meats, there is one that has been unfairly overlooked in this eating pattern: buffalo meat.
Despite being uncommon on the tables of Southern Europe, this meat has nutritional characteristics that make it an excellent option for those seeking a healthy diet, as well as for those who want to reduce their intake of saturated fats without giving up a complete source of protein.
Unlike other red meats such as beef, buffalo meat stands out for its low fat and calorie content, as well as its very low cholesterol levels. Per 100 grams, it provides approximately 20 to 22 grams of high-quality protein, all essential amino acids, less than 2 grams of fat, and around 110 to 130 calories, depending on the cut. In fact, it contains less fat and cholesterol than even chicken.
An ideal alternative
These characteristics make buffalo meat an ideal alternative for people on low-calorie diets, those managing their fat intake, or individuals with cardiovascular disease.
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Furthermore, it is rich in omega-3 fatty acids, especially if the animal has been raised in the wild. From an environmental perspective, buffalo farming is generally more sustainable than cattle farming. These animals are better adapted to certain ecosystems, require fewer resources, and produce lower methane emissions compared to conventional cattle.
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