In search of top-notch beef, most health-conscious consumers look for a "grass-fed" label. Grass-fed beef refers to meat from cattle that were raised eating grass, milk, and other greens throughout their lives.
Also, grass-fed beef can be better for you: It's leaner and has more nutrients, like omega-3 fatty acids, than grain-fed beef. Here's what you need to know about the grass-fed label to select the best beef products.
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Grass-fed beef is typically leaner than its conventional counterpart. Leaner meats are better for your heart.
Additionally, grass-fed beef is higher in essential nutrients. Those nutrients include vitamins and a beneficial fat called conjugated linoleic acid (CLA), tied to improved immunity and anti-inflammation benefits. Grass-fed beef also contains more antioxidants than grain-fed beef. Antioxidants may lower your risk of diseases, from heart disease to certain cancers.
Plus, grass-fed beef packs more omega-3 fatty acids than standard beef. Omega-3 fatty acids are good for heart health and may also promote cognitive function. Keep in mind, though, that the amount of omega-3s found in grass-fed beef is still far lower than the total omega-3s found in fatty fish like salmon.
Downsides of Grass-Fed Beef
Grass-fed beef has a unique flavor and texture, which may be an upside or downside, depending on your preferences. It may also need to be cooked differently.
The risks of grass-fed beef are similar to those of grain-fed beef. Whether your meat is grass-fed or grain-fed, you need to prepare it properly to avoid food-borne illness.
Eating too much meat has been associated with certain cancers. Although less than grain-fed beef, grass-fed beef does contain some saturated fat. In excess, saturated fat can raise your risk of heart disease and stroke. Therefore, eating in moderation is key.
Nutrition for around 3.5 ounces (oz), or 100 grams (g) of ground grass-fed beef includes the following:
- Calories: 198 calories
- Fat: 12.7g
- Cholesterol: 62 milligrams (mg)
- Sodium: 68mg
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 19.4g
Grass-Fed Beef vs. Other Beef
All types of beef are complete proteins. That means they have all of the essential building blocks for proteins called amino acids. Beef, in general, is also a good source of iron and zinc. However, some differences exist between grass-fed, grain-fed, and organic beef.
Grain-Fed Beef
Most cattle are grain-fed. Grain-fed cows eat grass early in life but later eat specially formulated feed based on grains. They are also given supplements such as hormones and antibiotics. Also, grain-fed cows are often kept in feedlots and have less access to land. In feedlots, grain-fed cattle are more prone to heat exhaustion.
Based on limited research, grain-fed beef has lower amounts of nutrients like:
- Alpha-tocopherol, a derivative of vitamin E
- Beta-carotene
- B vitamins including riboflavin (B2) and thiamin (B1)
- Calcium
- Potassium
Grain-fed beef tends to have more saturated fat than grass-fed beef. That means grain-fed beef may pose a greater risk to your heart—at least when eaten in excess.
Grain-fed beef tends to be more affordable than grass-fed beef. This is because grain-fed cattle are given growth hormones and reach their target slaughter weight a year faster than grass-fed cattle. As a result, grain-fed cattle are typically less expensive to raise and less expensive to buy.
Organic Beef
Organic and grass-fed are not always mutually exclusive terms. It's possible to find beef that's both grass-fed and organic, though it tends to be pricey. However, the U.S. Department of Agriculture (USDA) standards for organic beef specify that the animals cannot be treated with hormones or antibiotics.
Organic beef must also come from cattle that were given access to the outdoors and organic, vegetarian feed. However, that feed can include grains, which aren't part of a cow's natural diet.
Additionally, researchers found that—compared to regular beef—organic beef had:
- Less cholesterol
- Less fat and fatty acids, including monounsaturated fatty acids
- More alpha-tocopherol
- More beta-carotene
- More coenzyme Q10, a substance with antioxidant properties
- More taurine, a natural substance for energy production
Keep in mind that there's no USDA marketing claim for grass-fed meat. Some producers use a partial label, so certain meats labeled as "grass-fed" could be from cattle that spent a relatively short time eating grass. When possible, look for a label that says "100% grass-fed" or "grass-finished.
When purchasing grass-fed beef, it's worth finding out how specific farms operate. For example, if you're buying from a farmer's market, ask if the cows are given any hormones or antibiotics and if their grass or greens are organic. If you're purchasing a particular brand in a store, pull out your phone and visit their website, which should provide the same kind of information.
Which Options To Consider
Whether you're buying grass-fed or grain-fed beef, opting for lean meats is best. The leanest beef tends to be labeled loin or round. Beef sirloin, flat-iron steak, and lean ground beef are some of the most affordable options.
Also, generally, 95% extra lean ground beef is the healthiest choice for hamburgers and meatloaf. If your ground beef is less than 90% lean, pouring off the fat after browning is a good idea.
How Much Beef To Consume
Moderation is important. Because of the link between red meat and colorectal cancer, the American Institute for Cancer Research suggests capping your weekly intake at 18 ounces.
If you typically enjoy a three-ounce serving of cooked beef (about the size of a deck of cards), that means six servings a week. Keep in mind that half-pound burgers are eight ounces, and steaks are generally larger.
How To Prepare Beef
Pair your red meat with nutrient-rich whole foods. Instead of piling cheese and bacon on your burger in a white flour bun, wrap the meat in romaine leaves and top it with tomato, red onion, and avocado.
Serve it with even more veggies (vinegar-based slaw, for example, or broccoli sautéed in EVOO) and a healthy starch, like a side of black beans or a baked sweet potato. These kinds of combos are the best way to enjoy grass-fed beef as part of an overall healthy eating pattern, which is key to disease prevention and wellness.
A Quick Review
Grass-fed beef comes from cattle that were raised eating grass and not grain. It tends to be leaner and more nutritious than grain-fed beef but is often more expensive. Like other meats, it should be cooked properly and eaten in moderation.
