Health experts universally advise cooking beef to eliminate any potentially harmful bacteria that could lead to serious health complications or even fatal outcomes. However, there are individuals who assert that consuming raw or uncooked beef is not only entirely safe but also tastier and potentially more nutritious than its cooked version.

This article delves into the safety of eating raw beef and investigates whether it provides health advantages that surpass those linked to cooked beef.

Is Raw Beef Safe to Consume?

Raw beef dishes are enjoyed in various parts of the world, showcasing unique culinary traditions and flavors. Some of the most notable examples include:

• Amsterdam ossenworst: a type of raw beef sausage originating from Amsterdam, known for its rich flavor.
• Carpaccio: a classic Italian starter featuring finely sliced raw beef, often paired with a drizzle of olive oil and arugula.
• Kachilaa: a Newari specialty made from minced water buffalo meat, providing a taste of cultural significance.
• Pittsburgh rare: a steak preparation where the meat is quickly seared at high temperatures, yet remains rare and juicy inside.
• Steak tartare: a dish of raw minced beef typically served with raw egg yolk, onions, and a blend of seasonings for enhanced flavor.
• Tiger meat: a raw beef delicacy mixed with spices, enjoyed on crackers, and often referred to as a cannibal sandwich.

Although some eateries feature these dishes, it is essential to understand that their safety cannot be assured. Eating raw beef poses significant health risks, as it may contain harmful bacteria such as Salmonella, Escherichia coli (E. coli), Shigella, and Staphylococcus aureus, which are typically eliminated through proper cooking methods.

The consumption of these bacteria can result in foodborne illnesses, commonly known as food poisoning. Symptoms may include an upset stomach, nausea, diarrhea, and vomiting, with effects ranging from mild discomfort to severe illness, potentially manifesting within 30 minutes up to a week after ingesting contaminated raw beef.

To ensure safety, steaks should be cooked to an internal temperature of at least 145°F (63°C) and allowed to rest for 3 minutes before slicing or serving. In contrast, ground beef requires a minimum cooking temperature of 160°F (71°C) for safe consumption. While cooking a steak to a minimum internal temperature of 135°F (57°C) for medium-rare, or 125°F (52°C) for rare, can reduce the risk of foodborne illness, the risk is still present, although not as pronounced as with raw consumption.

The Food and Drug Administration (FDA) advises that certain vulnerable populations, including pregnant women, young children, older adults, and individuals with weakened immune systems, should completely avoid raw or undercooked beef. Despite the global popularity of raw beef dishes, they can pose serious health risks associated with bacterial contamination.

Nutrition of Raw vs. Cooked Beef

Beef stands out as a premium source of protein, enriched with a variety of essential vitamins and minerals that contribute to a balanced diet.

A serving size of 100 grams (approximately 3.5 ounces) of cooked ground beef, containing between 16–20% fat, offers the following nutritional profile:

• Calories: 244
• Protein: 24 grams
• Fat: 16 grams
• Carbohydrates: 0 grams
• Sugars: 0 grams
• Fiber: 0 grams
• Iron: 14% of the Daily Value (DV)
• Phosphorus: 16% of the DV
• Potassium: 7% of the DV
• Zinc: 55% of the DV
• Copper: 8% of the DV
• Selenium: 36% of the DV
• Riboflavin: 14% of the DV
• Niacin: 34% of the DV
• Choline: 14% of the DV
• Vitamin B6: 21% of the DV
• Vitamin B12: 115% of the DV

Advocates for consuming raw beef argue that its nutrients are more accessible for digestion and absorption by the body. However, scientific research comparing nutrient absorption between raw and cooked beef is limited, primarily due to ethical concerns surrounding the risks associated with raw beef consumption, including severe illnesses or potential fatalities. Nonetheless, some studies have been conducted using mice as subjects. In one significant study, researchers observed that glutathione peroxidase—an important antioxidant—exhibited markedly lower activity in mice suffering from selenium deficiency.

These mice were fed either raw or cooked ground beef over an 8-week period to replenish selenium levels, which subsequently enhanced the antioxidant activity of glutathione. The results indicated that selenium from raw beef led to an increase in glutathione peroxidase by 127%, whereas cooked ground beef resulted in a 139% increase. It remains unclear whether these findings can be applied to humans who are deficient in selenium or other critical nutrients. Furthermore, proponents of raw beef consumption assert that cooking diminishes its nutrient content. Moreover, cooking beef at high temperatures for extended periods may reduce the digestibility of its protein content compared to cooking it at lower temperatures for shorter durations.

The Bottom Line

Foods derived from animals, particularly raw beef, have a heightened risk of harboring bacteria that can lead to illnesses. Given this concern, health organizations worldwide recommend refraining from consuming raw beef and similar meats. Furthermore, the assertion that raw beef offers superior health benefits compared to its cooked counterpart, particularly regarding nutrient availability and overall content, lacks substantial backing from contemporary research findings.