Deep Dive: Why Grass-Fed Beef is Better
All cows eat grass, right?
Wrong — many cows in the United States are fed diets primarily consisting of soy and corn (otherwise called “grain-fed”). And why does that matter? While grain feeding certainly increases cows’ caloric intake, studies show that the nutrients in the beef we eat vary based directly on the diet they eat.
Compared to grain-fed beef, grass-fed beef generally contains higher amounts of the nutrients your body uses. From vitamins A and E to a better fatty acid ratio, here are some key benefits to choosing grass-fed beef for you and your family.
Higher Omega-3 content
Grass-fed beef contains 2 to 5 times more Omega-3 fatty acids than grain-fed beef. Omega-3s are crucial for:
Heart health Reducing inflammation, lowering blood pressure, and decreasing the risk of cardiovascular disease.
Brain function Supporting cognitive function and reducing the risk of neurodegenerative diseases.
Mental health Improving mood and reducing symptoms of depression and anxiety.
Omega ratios
Grass-fed beef has an Omega-6 to Omega-3 ratio of about 2:1 to 3:1, which is ideal for reducing inflammation.
Grain-fed beef has a 15:1 (or higher) ratio, which can contribute to or aggravate chronic inflammation and associated diseases.
Why does this matter? Studies show that a lower omega-6/omega-3 fatty acid ratio is more desirable when it comes to reducing risk of various chronic diseases, many of which are exacerbated by traditional Western diets (Simopoulous, 2002).
Reduced risk of chronic diseases
The healthier fat profile in grass-fed beef is linked to a lower risk of heart disease, obesity, diabetes, and inflammation-related conditions.
More conjugated linoleic acid (CLA)
Grass-fed beef contains 300-500% more conjugated linoleic acid (CLA) than grain-fed beef. CLA has been shown to:
Improve immune function
Reduce body fat
Lower cancer risk
Further learning
If you’re looking for more reading on the subject, we recommend the above links (including Simopoulos’s 2002 study on omega ratios) as well as A Review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef (Daley et al., 2010), and The importance of the ratio of omega-6/omega-3 essential fatty acids (Cordain et al., 2002). You can also check out “What’s in my Beef?” — a podcast from our own Dr. Chad on Spotify!