Table of contents[Hide][Show]
The debate about whether orEat meatAnd from which sources have continued. Have you ever wondered whether grass-fed is healthier than grain fed beef? It’s worth the extra effort and cost to find it? Is there any real difference?
In a word, yes. There’s a distinct difference between red meat raised on a feedlot versus grass-fed or pastured beef from free-range cows. Grass-fed meat contains a lot of nutrients. omega-3 fatsGrain-fed meat lacks antioxidants and B vitamins. The inclusion of grass-fed beef in a well-balanced diet is a must.
Why is it that Red meat Why has the company’s reputation been so bad? Politics and financial interests are among the many reasons. Big Agriculture wants people to blame the red meat problem on their corn, sugars, soys, gluten and feedlot-raised beef.
Let’s dig a little deeper.
Red Meat and Its Problem
Saturated fat Red meat is blamed for many diseases. There has been a lot of research done to try and pin heart disease on red meat. cancer epidemicsOn saturated fat. But the The lipid heart hypothesis Popularized in 1980s, this popularized style has major flaws.
The World Health Organization (WHO) listed processed meat in 2015 as a carcinogen. In several American studies, red meat consumption was associated with a higher colon cancer risk. Similar studies in Europe did not find any association. This could be because lunchmeat, sausages, and other cured meats in Europe don’t include the added carcinogens found in US produced meats.
Much of the research implicating beef in cancer and heart disease doesn’t consider what the cow was fed or how the meat was processed.
You can’t live on hamburger alone, ‘tis true. Although there can be an association with excessive consumption (as is the case with all things in excess), hamburgers are a great part of any balanced and nutritious diet.
Benefits of Grass Fed Beef
Researchers will begin to conduct research in 2018 Animal Frontiers notes the nutritional value of red meat, considering other factors—like body weight, lack of fiber, and too little exercise—as more significant contributors to colon cancer than red meat.
Plus, red meat isn’t only saturated fat. It’s packed with healthy nutrients, including protein (made from amino acids), omega-3 fats, B-vitamins, iron, zinc and phosphorus. These nutrients are also found in grain-fed beef. But grass-fed meat contains more specific nutrients.
- You can use it up to five timesOmega-3 fats are anti-inflammatory.
- Vitamins A and E, antioxidant vitamins
- Two times as muchConjugated Linoleic Acid
Saturated fats are not bad alone—it’s how you balance your food plan. Do you eat vegetables, fruits and fiber? What about other proteins like seafood rich in omega-3s? You’re not going to “catch” heart disease by eating a delicious ribeye for dinner. But that’s how a lot of the talk about red meat is framed!
Red meat itself isn’t detrimental, but like many other foods, there are more and less optimal ways to consume it. Let’s look more at the nutrients it contains.
Beef Grass-Fed Nutrients
Although red meat is rich in saturated fat, its counterpart fed on grains contains less. It contains less calories. It contains a higher proportion of healthy fatty acids, and also many other nutrients with health benefits.
The nutrient composition of grass-fed beef can vary from one animal to the next, and even based on the location they’re raised. This is true of all grass-fed beef.
We’ll talk below about the different types of quality meat you can buy. But for now, let’s look at the nutrients found in grass-fed beef and why they’re good for you.
Stearic Acid & Cholesterol
Stearic Acid is a type saturated fat which can lower LDL cholesterol. It may also have heart protective benefits. Grass fed beef has more stearic than conventional beef. Some research suggests that stearic may be linked to a higher risk of coronary heart disease. However, a healthy diet should include a wide variety of foods.
You don’t need red meat to provide everything you need—you just need to know that one food group isn’t going to make or break your heart health. (Unless we’re talking flour or sugar). For the record, I don’t worry about cholesterol levels (here’s why). But it’s good to see more positive associations for red meat.
Conjugated Linoleic Acid
CLA (Conjugated Linoleic Acid) is an important antioxidant that can be found in grass-fed meat. An article published in the Nutrition JournalCLA is a powerful antioxidant that may prevent cancer, heart disease and other diseases. Other 2019 research NutrientsCLA could help brain, colon, and breast cancers. But it also notes other studies couldn’t replicate the benefits of CLA for breast cancer, so more research is needed.
Still, CLA is a promising CLACLA is also naturally found in lamb, dairy products, and butter. CLA can also be found naturally in dairy products and butter, as well as lamb.
Omega-3 Fats
Omega-3 fatty oils are anti-inflammatory. They’re also crucial to your health. Beef isn’t a spectacular source of them, but grass-fed beef can have 3-4 times the omega-3 fatty acid content that grain-fed beef does.
The animal’s diet right before slaughter significantly impacts levels. So, beef that’s mostly grass-fed but grain-finished might not have the same benefits. Seafood has a higher concentration of omega-3 fatty acids than beef. However, grass-fed beef still contains a healthy amount. (Find out more about omega-3s and Omega-6s.)
Vitamins and Minerals
The grass-fed beef contains more nutrients, such as:
- Zinc
- Iron
- B vitamins
- Vitamin E and glutathione are antioxidants
- Pro-vitamin A carotenoids like beta-carotene
Have you ever noticed that the fat produced when cooking grass-fed beef, or any other cuts of meat, has a yellowish hue? That’s because of carotenoids, which are antioxidants. These same compounds give carrots and sweet potatoes their orange color and that’s why grass-fed beef fat is more yellow.
What does it taste like?
Many people notice that grass-fed meat smells and tastes different. That’s due to higher levels of CLA, which can alter the taste, texture (marbling), and even the smell of the beef.
These changes happen in the last few days before slaughter. So, it’s a decent way to tell whether you’re consuming grass-finished meat. The CLA levels in meat that is grain-finished but fed grass are lower. This results in a milder flavor and smell but also less CLA.
The relatively strong taste of grass-finished beef can take some getting used to, but it’s worth it for the extra nutrients!
Red meat is good for you, no matter how it was raised. vitamin B12The iron is less important than the other nutrients. If grass-fed beef isn’t available in your area or you can’t squeeze it into the budget, don’t let that deter you from eating red meat in general!
How to choose the best red meat: What type is best?
It’s vital to distinguish between grass-fed meat that’s been raised in a natural environment and meat from cows raised on feedlots.
They are also known as CAFOs. The animals are fed GMO grains instead of their natural diet. They’re also kept in close quarters and often given antibiotics to address infections typical of cows with no fresh air or space to roam.
Candy, sugar, and mold
The cows may be eating more than just grain. The grain supply is often contaminated with mycotoxin and mold. Farmers mix moldy grains with the good instead of throwing them out. According to current standards, it’s acceptable to use up to 40-50% moldy grain to feed livestock.
In 1993, the FDA increased the amount of molds that were allowed to grow on wheat. This was for human consumption and also livestock. In 2010, the FDA increased the upper limit, allowing more moldy grains to enter the food supply.
Farmers are finding new and creative ways to feed cows raised in conventional methods. They’re feeding them candy like gummy worms, sprinkles, and candy bars. Fanning is a livestock nutritionist who says that the practice has been used for many decades. It’s a cost-effective way to save money.
Chuck Hurst, another livestock nutritionist comments that sugar helps fatten cows and it’s an important part of their diet.
You can probably guess my thoughts on those statements.
Finding Healthy Beef
You’ve likely heard the phrase, “You are what you eat.” But it actually goes a step further than that to: “You are what you eat eats.” Just asGMO processed and refined grains aren’t good for humans, they also aren’t good for cows.
The health of the cows prior to slaughter is a major factor in determining nutritional differences. The free-range, grain-fed cows have a natural diet and breathe fresh, clean air. They are also healthier than feedlot, grain-fed cows. So, meat from grass-fed animals will also be healthier.
How to Read Labels
You’ve probably gone shopping for beef and seen many types of labels. You can find them on:
- Grass-fed
- Grass-finished
- Natural
- USDA Organic
What does each label mean? Feedlots can still produce natural and organic beef. In many cases, they may receive better quality grain for food, and organic beef cows won’t be given antibiotics or growth hormones. The beef is only marginally superior to conventional meat. But it’s not grass-fed.
Here’s the kicker. Even “grass-fed” beef may consume some grain. That’s because some animals are pastured and allowed to be grass-fed, but then for the last few weeks, they receive grain. That makes them “grain-finished” rather than “grass-finished.” While this type of grass-fed meat is better than conventional, the optimal type of meat comes from grass-fed and grass-finished cattle.
When buying beef from a store, it may be hard to tell if it’s grass-finished or grain-finished. Local farmers can tell you about their cattle-raising methods. It’s also possible to get this information from Online RetailersYou may find that some of the meat suppliers are more open about where they get their meat.
Where Can We Buy Beef?
When possible, we buy directly from the local farmer and skip the supermarket. So, we can verify the health and welfare of the animals while also supporting the local economy.
In many areas, it’s possible to find farmers who sell beef by 1/4You can also find out more about 1/2 of a cow. This is also the most economical choice as you’re buying in bulk and are able to pick up at the farm or butcher rather than pay for shipping.
When these options aren’t available, we order from ButcherBox or US Wellness Meats. I’ve taken the time to verify that both companies offer meats of the highest quality, and I am happy with their options. Not only can you get ground beef and other typical cuts, but you can also get pasture-raised…
- Patties
- Steaks: skirt steak, ribeye steak, sirloin steak, strip steak
- Roasts like chuck steak
- Beef Brisket
- Beef Short Ribs
- Tenderloin
- Filet mignon
- Oxtail
- Tallow (If you don’t want to It is possible to do it yourself)
- Even beef liver organ meats.
You can also use beef hoofs or bones to make your own.Bone broth. It’s great to get home delivery service on these high-quality beef products.
Bottom LineGrass-fed Beef
It is better to eat grass-fed beef than meat from grain fed cattle. It has a different nutritional profile, such as more omega-3 fatty acids and CLA (which is heart healthy). Even if you can’t buy 100% grass-fed red meat, adding some into your diet can improve your enjoyment of red meat.
Don’t forget the veggies! Diets that combine meat from animals raised in the fields their entire lives, as is their natural design, with lots of organic produce are best. non-GMOThe foundation for a healthy and happy life is vegetables.
Do you like red meats? If so, is it grass-fed meat or grain-fed meat? Share your comments below!
This article has been reviewed by a medical professional. Dr. Ernesto “E” Gutierrez. Dr. E is a doctor by training, and he has chosen to be an educator. His background includes a MD degree, as well as additional degrees in Age Management & Regenerative Medicine. This is not medical advice, and we always recommend you speak to your doctor.
Sources:
- Van Elswyk, M. E., & McNeill, S. H. (2014). U.S. experience on the effects of grain finishing and grass/forage feed on the nutritional quality and sensory qualities of beef.. Meat science, 96(1), 535–540.
- Klurfeld M.D. (2018). What role does meat play in a healthy eating plan? Animal Frontiers, 8, 5–10.
- Ishihara, T., Yoshida, M., & Arita, M. (2019). Omega-3 fatty acids-derived mediators control inflammation and tissue health. International immunology, 31(9), 559–567.
- Mori, T.A., Beilin, L.J.Omega-3 fatty acids in inflammation. Curr Atheroscler Re 6, 461–467 (2004).
- Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). Review of the fatty acid profile and antioxidant content of grain-fed and grass-fed beef. Nutrition journal, 9, 10.
- Darwish, W. S., Ikenaka, Y., Morshdy, A. E., Eldesoky, K. I., Nakayama, S., Mizukawa, H., & Ishizuka, M. (2016). The importance of?-carotene, retinol and other phytonutrients in meat from herbivorous ungulates for public health. The Journal of veterinary Medical Science, 78(2), 351–354.
- Hunter, J. E., Zhang, J., & Kris-Etherton, P. M. (2010). A systematic review of the cardiovascular disease risk associated with dietary stearic acids compared to trans, other saturated and unsaturated fats. The American journal for clinical nutrition, 91(1), 46–63.
- Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). Review of the fatty acid profile and antioxidant content of grain-fed and grass-fed beef. Nutrition journal, 9, 10.
- den Hartigh L. J. (2019). A Review of Preclinical and Human Trials and Current Perspectives: Conjugated Linoleic Acid’s Effects on Cancer and Obesity. Nutrients, 11(2), 370.
- Willett, Walter C, et al New England Journal of Medicine, December 13, 1990 323:1664-72; Giovannucci, E, et al, Cancer Research. May 1, 1994 54(9):2390-7
- Fallon, S., & Enig, M. (2000, July 31). It’s the Beef. Weston A Price Foundation
- Daly, R. (November 4, 2022). Can Livestock Utilize Moldy Grain? South Dakota State University Extension.
- US Food and Drug Administration (2010, July). Guidance to Industry and FDA on Deoxynivalenol levels in finished wheat products for human consumption and grains and grain by-products used as animal feed.
- Smith, A. Smith, A. Cash-strapped Farmers feed candy to Cows CNN Business.
- Minger, D. (2011, December 22). The Truth About Ancel Keys: We’ve All Got It Wrong.