The 6 Benefits of Grass Fed Beef: The Nutritional Powerhouse

What’s the Difference Between Grass-Fed and Grain-Fed Beef?

Cattle are meant to graze on grass, preferably within open pastures. As the demand for meat has grown over the past century, farmers started feeding their herds' grain-based products, usually made from corn and soy. The difference between grass-fed and grain-fed beef pertains to their diet: in one, the animals are fed grass while they’re alive, in the other, they’re fed grain-based feed.

Things to Know: The Difference Between Grass-Fed and Grass-Finished

Most cattle raised by responsible farms graze in open pastures throughout the warmer months.

During these colder months, the cattle eat corn-and-soy-based feed. But, since they ate grass for part of (or for the majority) of the year, they could be labeled grass-fed. In these cases, there is not much of a difference between grain-fed beef raised by a responsible farmer, and grass-fed beef.

For those who want to buy real grass-fed they can trust:

• Buy from a farmer you know, and ask plenty of questions. Do you supplement with grain or grain by-products such as brewers and distillers grain or by-products from ethanol production? Where do you get your animals? Do you use antibiotics or hormones? Do you feed your animals in confinement?

• Avoid buying inexpensive grocery store grass-fed. Chances are good that it’s imported– although now that Congress has eliminated County of Origin Labeling, there’s no way to be certain—and the animals were probably confined and supplemented with some form of grain.

• Avoid buying meat with a grass-fed percentage on the label. It’s either grass-fed or it’s not. Studies have shown that even a small amount of grain in the animal’s diet affects the nutritional profile of the meat.

Is Grass-Fed Beef Also Organic?

Short answer: No.

Organic and grass-fed (or grass-finished) are two completely different things. “Organic” is a USDA-regulated term. Farmers need to complete a certification process, which can take up to three years, to use the organic label. Organic foods (such as organic beef) must be produced or raised on a farm that doesn’t use harmful pesticides, genetic engineering (GMOs), or sewer sludge.

As it pertains to beef, it is possible to buy organic, grain-fed beef. Cows from an organic farm were fed organic feed (i.e. organic corn- or soy-based products) during their lifetime. Organic animals must live in areas that encourage the welfare of the animal. These farms are inspected by a USDA-approved organic-certifying agent.

The Benefits of Grass-Fed Beef

Now that you understand the difference between grass-fed, grass-finished, and grain-fed beef, it’s time to dive into a few key differences. Grass-fed and grass-finished beef have been shown to have a few benefits, including:

#1: Grass-Fed Beef Has Fewer Calories

“If you eat a typical amount of beef per year, which in the United States is about 67 pounds, switching to grass-fed beef will save you 16,642 calories a year,” says EatWild.com founder Jo Robinson.

Beef from grass-fed cattle is lower in total fat content because their diet is more natural and clean. Although it would cost approximately $300 more a year, the amount of calories you can save is staggering.

#2: Grass-Fed Beef Helps Support Healthy Blood Sugar Levels

Beef from grass-fed cows contains a certain beneficial fatty acid called CLA (conjugated linoleic acid). CLA can help prevent several diseases and conditions like obesity and diabetes. A recent randomized, double-blinded study concluded that 37% of the people who were given CLA demonstrated better insulin sensitivity over those who weren’t given CLA. Insulin sensitivity helps promote healthy blood sugar levels.

Consuming grass-fed beef while following a ketogenic lifestyle can improve blood glucose levels if you’re insulin resistant. Utilizing a low carbohydrate, high fat ketogenic, prevents a rise in blood glucose, which signals the release of insulin (and can eventually lead to insulin resistance, a precursor to diabetes).

#3: Grass-Fed Beef Helps Fight Cancer

Grass-fed beef contains roughly twice the amount of conjugated linoleic acid (CLA) compared to beef from grain-fed cows. Most naturally occurring nutrients containing anticarcinogenic properties are derived from plant foods, but CLA is unique because it’s one of the only anticancer nutrients derived from meat.

CLA is considered to be one of the strongest nutrients which can defend against cancer. A study conducted on women who were given high amounts of CLA-rich foods had roughly a 60% lower risk of breast cancer than those who had little to no amounts of CLA in their diet.

#4: Grass-Fed Beef Contains More Healthy Fats

Grass-fed beef provides up to six times more omega–3 fatty acids than grain-fed beef. Grain-fed beef, on the other hand, contains higher levels of omega–6 fatty acids, which are already eaten in surplus in most standard American diets.

Here are some of the benefits from increased omega–3 consumption:

• Alleviates Rheumatoid arthritis: Omega–3s are highly effective in decreasing all markers of inflammation.
• Helps with depression: Researchers have seen an increase in mental well-being by supplementing with omega–3 fatty acids.
• Helps you focus: Recent studies conducted show omega–3s to be a promising alternative to alleviate attention deficit disorders (ADHD) over stimulant medications.

#5: Grass-Fed Beef Contains Less Bacteria

Some studies show that conventional beef is more prone to containing bacteria than grass-fed beef. One of the largest studies conducted by Consumer Reports analyzed 300 packages of ground beef. They found an antibiotic-resistant bacteria, methicillin-resistant staphylococcus aureus (MRSA), in three of the grain-fed samples and zero in the grass-fed packages.

Additionally, they found 18% of the non-grass-fed beef samples containing superbugs — bacteria that is resistant to more than three types of antibiotics — compared to only 9% of beef samples from grass-fed livestock. This is extremely rare but can lead to food poisoning.

#6: Eating Grass-Fed Beef Can Decrease Your Risk of Heart Disease

Clinical evidence concludes a decreased risk of heart disease with increased consumption of CLA, a nutrient abundant in grass-fed beef. Grass-fed beef can help improve your heart health by:

• Antioxidants such as vitamin E
• High amounts of omega–3 fatty acids
• Less unhealthy fats
• Lower amounts of bad cholesterol (known as LDL cholesterol) are a marker of cardiovascular disease

What Makes Grass-Fed Beef Such a Nutrient-Dense Protein?

Grass-fed beef is an incredibly nutrient-dense protein that can be worked into almost any healthy diet. Grass-fed beef contains:

• Two times the amount of lutein and beta-carotene compared to grain-fed.
• 500–800 mg of CLA, which is up to three times the amount over grain-fed beef.
• Up to 3.5 grams of omega–3 fats in grass-fed beef (the maximum amount for grain-fed is 1 gram).

In just one grass-fed strip steak (214 grams) you’ll receive.

• 49 g protein
• 45 mg omega–3 fatty acids
• 0.3 mg Riboflavin (16% DV)
• 14.3 mg Niacin (72% DV)
• 1.4 mg Vitamin B6 (70% DV)
• 28 mcg Folate (7% DV)
• 2.7 mcg Vitamin B12 (2.7% mcg)
• 1.5 mg Pantothenic Acid (15% mg)
• 139 mg Choline
• 16.3 mg Betaine
• 19 mg Calcium (2% DV)
• 4 mg Iron (22% DV)
• 49 mg Magnesium (12% DV)
• 454 mg Phosphorus (45% DV)
• 732 mg Potassium (21% DV)
• 118 mg Sodium (5% DV)
• 7.7 mg Zinc (52% DV)
• 45 mcg Selenium (64% DV)

Is it Worth the Extra Money?

This farmer says YES!