Wild or farmed, venison is always a first-rate meat choice. Free-range and pasture-fed, it has a slightly finer grain than beef. If you’ve only ever had venison in the traditional red wine marinade stew, you may have thought it was too strong. But don’t let that stop you. If you cut fresh venison properly, it shouldn’t be tough or strongly gamey. In fact, it’s often easy to mistake it for beef. It’s a great time to buy wild deer meat because the deer are in great shape after a summer of eating a lot. Deer meat from farms is generally better quality and less likely to change, so it’s a good choice all year. It’s very lean, so either cook it quickly and high, or add extra fat, like bacon, butter, or duck fat, to keep it moist.
It’s good for you because it has more protein than any other red meat, which means it makes you feel full. It also has a lot of iron—more than beef—which keeps you from getting anemia and gives you energy. A lot of B vitamins are in it. Vitamins B2 (riboflavin) and B3 (niacin) help keep your metabolism in check. Vitamins B6 and B12 may lower the amount of homocysteine in your blood, which lowers your risk of heart attacks and strokes. Because deer eat a lot of wild and pasture food, the small amount of fat in venison is likely to have a lot of conjugated linoleic acid. This acid is thought to help protect against cancer and heart disease.
Where to buy and what to pay Buy wild venison from a traditional butcher/game dealer. Farmed venison is easy to find at farmers markets, online, and by mail order. Guide price per kilo: £5 (mince), £8-12 (stew), £20 (boned haunch).
Joanna Blythman is the author of What To Eat (Fourth Estate, £9. 99). To order a copy for £7. 99 with free UK p&p, go to guardianbookshop. co. uk.
Is Venison Easy to Digest? A Comprehensive Guide
Venison, also known as deer meat, is growing in popularity due to its rich flavor and impressive nutrition profile. But with any food, an important factor to consider is how easy it is to digest. So how does venison stack up when it comes to digestibility? Let’s take a thorough look.
What Makes Venison Lean and Low in Fat
Wild deer have very little fat naturally compared to domesticated livestock like cows and pigs, This makes the venison harvested from deer lower in overall fat and calories versus other red meats,
A 3.5 ounce serving of venison contains about:
- 157 calories
- 7 grams fat
- 24 grams protein
While the same portion of beef has
- 283 calories
- 16 grams fat
- 22 grams protein
Venison’s leanness is one reason it’s often considered relatively easy to digest. Lower fat content tends to make meats easier to break down during digestion. The extra fat and calories in beef can burden the digestive system for some.
Venison as a Low FODMAP Food
FODMAP stands for types of carbs that can be hard to absorb for those with IBS or other gut issues. Foods low in FODMAPs are recommended to ease symptoms like abdominal pain and bloating.
Venison is low in FODMAPs, with no fructans, GOS, polyols or other problematic short-chain carbs. This makes it potentially easier on digestion than high FODMAP foods like beans, dairy, and certain grains.
Benefits of Venison Protein for Metabolism
Venison provides about 24 grams of protein per 3.5 ounce serving, delivering nearly 50% of the recommended daily intake. Consuming adequate protein helps maintain muscle mass and revs up metabolism since protein requires more calories to digest than carbs or fat.
The amino acid composition of venison is similar to beef – both provide complete proteins with all essential amino acids your body needs.
Potential Drawbacks of Venison Digestibility
While venison is lean, it’s still considered a red meat. Some studies indicate people may digest red meats slightly slower than poultry, fish, or plant proteins.
One study found red meats like venison left the stomach around 3.5 hours after eating, while other proteins left closer to 2 hours after meals. Slower gastric emptying could allow more time for proteins to putrefy.
Experts suggest limiting red meat to 1-2 times per week for ideal digestion. Portion control also matters, with servings of 3-4 ounces being sufficient.
Tips for Optimal Venison Digestion
Here are some tips to improve venison digestion:
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Choose grass-fed or wild venison when possible for more anti-inflammatory omega-3s versus grain-fed.
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Cook venison to at least 145°F internal temperature to kill bacteria that could cause food poisoning.
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Stick to recommended 3-4 ounce serving sizes per meal.
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Chew venison thoroughly to help break it down before stomach.
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Pair with prebiotic and probiotic foods like sauerkraut, kefir, and yogurt to support gut bacteria.
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Include fiber-rich fruits, vegetables, beans, nuts and whole grains to help move venison through your system.
The Bottom Line: Venison Can Be Easy to Digest
However, some people may not tolerate venison or other red meats as well due to slower gastric emptying. Smaller portions of grass-fed venison along with prebiotics, probiotics, and fiber can allow most people to digest this tasty game meat without issue. Pay attention to your own body’s response.
How Venison is ACTUALLY cooked by a PRO Chef
FAQ
Is venison easily digestible?
Can venison cause stomach issues?
How long does it take to digest venison?
Is deer meat inflammatory?
Can you eat venison fresh?
Eating venison fresh isn’t recommended because of how common parasites and tapeworms are. Even in homemade jerky and fermented sausages, E. coli can stay in the deer’s intestinal tract. You should steam, roast, or boil venison to 165 degrees Fahrenheit before drying.
What are the effects of eating raw onion on the stomach?
Raw onions are hard to digest because they contain fructans, which are not absorbed well in the small intestine. In fact, as fructans ferment, they can cause a great deal of digestive distress in the form of bloating, gas and diarrhea.
Is venison better than beef?
Venison is a naturally lean, protein-rich meat that’s worth trying. As an alternative red meat, it’s often compared to beef. Here’s the deal on the health benefits of venison vs beef. Is Venison Healthier Than Beef? Venison meat is leaner than beef. Deer are wild and grass-fed, and generally naturally leaner than cattle.
Is venison a good protein?
Venison is a good protein choice for people with cardiovascular disease. Venison differs from red meat in part because it is leaner and has less fat and fewer calories. Deer meat, a type of venison, is high in essential amino acids. However, you’ll need to know how to properly store, clean, and cook deer meat to avoid foodborne illnesses.