Lamb is a mainstay of many different cuisines. Just as home in a curry as a roast dinner, it’s versatile and so, so delicious. It’s no wonder it’s enjoyed the world over.
But, is lamb healthy?
We take a look at the nutritional value of lamb, explore exactly how healthy it is and how you can cook it to make it even healthier.
So, let’s dig in and find out whether lamb is healthy for you.
Nutritional profile of lamb
Lamb meat is a rich source of high-quality protein, essential for muscle growth, repair and energy metabolism (aka all your body functions). Fat is usually a concern for many when it comes to asking how healthy lamb is. In general, it contains moderate amounts of fat, including both saturated and unsaturated fats, which can vary depending on which cut of lamb you go for.
It’s particularly rich in vitamins B12, B6, niacin (B3), riboflavin (B2), and pantothenic acid (B5), which are crucial for energy metabolism, red blood cell formation, and neurological function.
On top of that, lamb provides important minerals like iron, zinc, phosphorus, selenium, and copper, which support immune function, bone health, and oxygen transport in the blood.
Including lamb in your diet can clearly offer some great health benefits.
However, it is important to consume lamb in moderation and choose your cut wisely to help manage the saturated fat content we spoke about above, as this can affect cardiovascular health.
Overall, lamb can be a great part of a balanced diet, contributing essential vitamins and minerals that can support your overall health and wellbeing.
Health benefits of lamb in your diet
As we’ve established above, lamb isn’t just a delicious addition to your dinner table; it’s also a nutritional powerhouse.
Packed with high-quality protein, lamb helps you build and maintain muscle, making it a perfect choice for fitness enthusiasts, those looking to keep their energy levels high and women experiencing menopause too.
Plus, it’s brimming with essential vitamins like B12 and B6, which keep your brain sharp and your red blood cells happy. Think of it as brain food that tastes amazing on a skewer or when roasted to perfection.
And, with a generous helping of iron, lamb ensures your blood is well-oxygenated and helps prevent anaemia, giving you that extra pep in your step and keeping your energy levels high.
Zinc and selenium, found in lamb, are also great for your immune system too.
So, overall the varied selection of nutrients in lamb can have a huge range of health benefits.
But, to ensure you’re getting the most out of these and avoiding the potential heart health issues that can come with the saturated fats that you might find on lamb, it’s important you find the right cut to help support a healthy diet.
Healthiest cuts of lamb meat
If you’re trying to be more health conscious, it’s a great idea to find out which cuts of lamb are healthiest, so you can add them to your diet with confidence, knowing you’re looking after your wellbeing.
So, we’ve rounded up some of the healthiest cuts of lamb meat you can go for.
Leg of Lamb: Whether you go for a leg steak or a whole roast, this cut is lean, tender, and packed with protein. It’s a star player for any meal that needs a nutritional boost without compromising on flavour. It’s quite a lean cut, and trimming any visible fat off will help improve the positive nutritional value even further.
Lamb Chops: Another delicious, popular and lean cut of lamb, these are packed with flavour and nutritional benefits. Again, there’s always the option to further trim off any excess fat. And, you can always grill them to get all that delicious flavour out, and still enjoy a healthy meal.
Lamb Tenderloin: Very tender, tasty and low in fat, the tenderloin is great for grilling, broiling or sauteing. As an adaptable, yet flavoursome cut, it goes well in a huge range of dishes and cuisines.
If you’re looking to opt for a leaner, healthier cut of lamb, then the leg, chops and tenderloin are a great place to start.
Anyone wary of including too much saturated fat in their diet will love these, and if there is any excess fat, simply trim it off before you cook it.
How to cook lamb in a healthy way
When it comes to cooking lamb in a healthy way, the method you choose can make a big difference, both to flavour and to the fat content of the dish – which is the main concern with lamb.
Here’s an outline of some of the healthiest ways to prepare this flavourful meat:
Grilling
Grilling lamb is a fantastic way to enjoy its rich flavour without adding extra fat – great if you’re trying to be more health conscious. Opt for lean cuts like loin chops or leg steaks. Simply season with herbs, spices, and a touch of olive oil, then grill over medium heat until cooked to your desired doneness. Grilling allows excess fat to drip away, making your meal healthier, as you’re eating less of it.
Roasting
Who doesn’t love a lamb roast?! Roasting is another excellent method for cooking lamb, especially cuts like the leg of lamb or rack of lamb. To keep it healthy, trim any visible fat before cooking, season the meat with a mixture of herbs, garlic, and roast in the oven. Pair with plenty of vegetables for a balanced meal.
Broiling
Broiling lamb chops or steaks is quick and healthy. Place the lamb on a broiler pan to allow fat to drip away during cooking. Season with your favourite herbs and spices, and broil until the meat is browned on the outside and reaches the desired level of doneness inside. This high-heat method locks in flavour while keeping the meat tender and juicy.
Braising
Tougher cuts like lamb shanks or shoulder become melt-in-your-mouth tender when slow-cooked. Start the braising process by searing the meat in a small amount of olive oil, then add broth, like one of our brilliant bases, along with plenty of vegetables and herbs. Cover and simmer on low heat until the meat is fully cooked and tender. This method not only enhances flavour but also ensures a nutrient-rich, hearty dish.
Stewing
Lamb stew is both nourishing and delicious. Use lean cuts like leg or shoulder, and trim off any excess fat to immediately make them lower on saturated fats. Brown the meat first to develop flavour, then simmer with vegetables, beans, and a broth. Season with herbs and spices. Stewing allows you to control the amount of added fat and salt, resulting in a comforting and healthy meal that you know ticks the boxes in terms of nutrition.
Sautéing
Sautéing thin strips of lamb in a non-stick pan with a small amount of oil is quick and healthy. Add plenty of vegetables like peppers, onions, and courgette, and season with herbs and spices.
Poaching
Poaching lamb in a flavourful broth is a gentle and healthy cooking method. Submerge the lamb in simmering broth or water with aromatic herbs and spices. Cook until the meat is tender and fully cooked. This method adds minimal fat and preserves the lamb’s natural flavours for a tasty, healthy dish.
By choosing these healthy cooking methods – grilling, roasting, broiling, braising, stewing, sautéing, and poaching – you can enjoy delicious lamb dishes that are also good for your health too. What’s not to love?
Pair your lamb with plenty of vegetables and whole grains to create balanced, nutritious meals.
Healthy lamb recipes
If you’re trying to enjoy a healthier lifestyle and you love lamb, then you need to try our Elevated healthy lamb recipes.
We’ve created dishes based around this delicious meat, specifically created to be packed full of nutrients, good for your energy levels, great for your gut and a win for your overall wellbeing.
https://elevatedfoodforlife.com/recipes/recipe-elevated-scotch-broth-with-soda-bread/
https://elevatedfoodforlife.com/recipes/recipe-lamb-feta-fennel-and-orange-salad/
https://elevatedfoodforlife.com/recipes/recipe-indonesian-lamb-rendang/
https://elevatedfoodforlife.com/recipes/recipe-flaxseed-and-cumin-crusted-lamb-cutlets/