Jerky is the ultimate road trip staple, but many people also swear by eating it as part of their daily diet. At first glance, there’s a lot to love about dry-cured meat. It’s portable. It is rich in proteins. And it will probably fill you up more than, say, a bag of Cool Ranch Doritos.
But while jerky in its many forms may be popular, experts aren’t as enamored with it. Here’s what they say.
What is jerky?
Jerky is dried meat that is seasoned and preserved to last longer. It is often cut into thin strips and then dried slowly to remove moisture, which gives it a chewy texture.
Jerky comes in many flavors and types, but the most common types of jerky you’ll find on the shelves are made from beef, turkey, or venison. It’s a particularly popular snack for hikers and campers, as it’s an easy way to get a dose of protein (there are 10 grams of protein in the original beef Bite stick, for example) that does not require refrigeration. The protein content also makes it a popular snack for people who are trying to get more of this macronutrient, such as weightlifters looking to build muscle.
What are the health benefits of jerky?
First, let’s look at the advantages of jerky. To begin with, there is protein. We need to ensure we are getting enough protein (about 0.36 grams per kilogram of body weight, minimum) to function properly, and this amount increases even more when we exercise regularly and break down our muscles.
Chelsea Capelle Johnson, a clinical nutritionist at Memorial Hermann Memorial City Medical Center in Houston, tells Yahoo Life that beef jerky is a good source of protein and that choosing a healthier version of it can provide the most nutritional benefit. Better-for-you options include chicken, turkey, elk or dried salmon, she says.
Nicholas Rush, nutritionist in Fay, told Yahoo Life that jerky gets points for being “rich in minerals like zinc and iron.” It is also low in carbohydrates as well as fat unless additional fats are added during the preservation process.
What are some of the disadvantages of jerky?
The downside: Jerky is considered processed meat. The World Health Organization classifies processed meats, including jerky, as as a carcinogenand states that eating 50 grams of processed meat per day increases the risk of developing colorectal cancer by around 18%.
It’s also important to consider the amount of salt in the jerky, says Rush. “The salting process can result in high sodium content,” he notes, “which is a concern for individuals with hypertension or those monitoring their sodium intake.” A full-sized Chomps stick contains about 380 milligrams of sodium.
The United States Department of Agriculture Dietary Guidelines recommend limiting sodium intake to no more than 2,300 milligrams per day for most adults. (For certain groups, such as individuals with high blood pressure or prehypertension, the recommendation is even lower, typically around 1,500 milligrams per day.)
Do I need to worry about jerky and foodborne illnesses?
Jerky is shelf stable, but it eventually expires – and as with any food, you need to be aware of the risk of foodborne illness.
“The most likely foodborne illness or jerky poisoning would come from expired jerky,” says Johnson. “If you are making your own jerky, be sure to follow safe food handling practices and maintain food temperatures at recommended levels to avoid foodborne illness this way.”
The end result
Jerky can be a good source of protein when you’re in a pinch, but it should be enjoyed in moderation due to its high sodium content—and the fact that processed meat carries its own health risks.
However, for times when you are camping, hiking, or just in a big rush, packaged jerky can be an option as it is shelf-stable and can last a long time without refrigeration.
“I don’t think jerky is necessary to meet protein goals—we can definitely incorporate other, more natural protein foods,” notes Johnson. “However, it can be a quick and decent option used once to twice a week if other protein options are not available.”
