Update: The Truth about Beef
The Truth About Beef Revisited
Last year, my post The Truth about Beef examined the claim that grass fed/grass finished beef was superior to common grain fed beef because of higher Omega-3 to Omega-6 ratios. At the time, the most reliable information I could cite showed about a 10mg difference in the amount of Omega-3. This is a nutritionally insignificant amount, and should never be cited as a reason to say grass fed beef is healthier or better for you than common supermarket beef. Yet, bloggers continue to claim grass fed beef has “67% MORE Omega-3!”.
Pete B, the author of Grass Based Health, examines the issue in more detail. With links to research, he reveals more detail on the levels of both Omega-6 and Omega-3 found in grass fed and grain fed beef, with charts, graphs and enough details to provide a definitive resource. Pete has a background as a “forage extension specialist” for Oregon State University, and is an advocate for ” local, sustainable animal production systems,” meaning he’s a friend to small farmers. Facts are stubborn things, and the Omega-6 / Omega-3 ratios in beef are essentially meaningless. I like the way Pete sums up the post:
Examining the data in these papers demonstrates the fact that beef, no matter how it’s produced, is not a rich source of n-3 fatty acids. And beef, not matter how it’s produced, is not a rich source of n- 6 fatty acids, either.I want to emphasize that I’m focusing solely on the nutritional aspect of the beef, not on the issues of confined animal feeding operations, grain production, animal health, etc. I’m aware of these matters and I am NOT minimizing them.
Why Eat Grass Fed Beef?
There may be many reasons you choose to buy grass fed beef. You may believe that animals pastured until they are butchered are treated more humanely, and it becomes a personal, ethical choice. You may be concerned about the presence of hormones in beef, and want to avoid them (although, cattle are given hormones while they are pasturing, so this is no guarantee). You may prefer the taste of grass fed beef, or want to support the local farmer. Those are all valid reasons. The Omega-6 / Omega-3 ratio in beef is not.
What’s the Harm?
Many paleo or low carb dieters start out very simple by just cutting carbohydrates to 30 to 50 grams per day. They lose weight, note improvements in some chronic complaints like GERD, start sleeping better, have lower blood pressure, etc. As they fine tune their diet, they start adding rules and restrictions: coconut oil is better than canola, grass fed is better than grain fed, almonds are better than peanuts. Then they go further, nuts should be eaten in their raw state rather than roasted, organ meats should be added to the diet, and you should wear funny bare foot shoes that look like those 1970′s toe-socks. They become “purists” about the diet.
When they recommend going low carb, they toss in all of their other restrictions. The person asking them about their diet realizes, right about at the point that talk turns to “your leaky gut and legumes” that this diet is way too complicated, and way too expensive. And, just a bit nutty sounding.
But it is none of those things. You can vastly improve your health by reducing carbs and eating more animal protein and vegetables from the local supermarket. The switch isn’t expensive … our food bill went down when we went low carb … and it isn’t hard to do. Going organic, eating grass fed beef, and snacking on heart, liver and brains can come later if you like. But those things aren’t sacraments, and they aren’t essential.
Hi, Frank.
I never had time to look into the grass-fed, pastured beef issue.
My family just eats the beef we can get at a reasonable price at the local supermarket.
Your post convinces me to keep the grass-fed, pastured beef issue on my back burner.
-Steve
Hi, Frank.
I never had time to look into the grass-fed, pastured beef issue.
My family just eats the beef we can get at a reasonable price at the local supermarket.
Your post convinces me to keep the grass-fed, pastured beef issue on my back burner.
-Steve
Hi Dr. Parker,
I also eat supermarket beef (usually, its Costco’s UDSA Prime, which can be less expensive than ungraded beef at the supermarket). I have cousins who raise beef, and they prefer the taste of grass fed. That’s what they’ve eaten for most of their lives, from their own stock. I like the taste of both, but not enough to spend the money for grass fed!
Very common sense post…thank you! I’m a low-carber, but have been reading about the paleo concept. I agree (loved the way you put it) that these things aren’t sacraments and aren’t essential. (BTW, we raise cattle and most of the beef we eat happens to be grass fed, because we get to butcher the animals with broken legs and other problems that wouldn’t affect the quality of the meat! I feel very fortunate to not have to buy beef in the store, but probably would not go out of my way to buy grass fed.)
Thanks, Hmcid. I think keeping things in perspective, and realizing that not everyone will share your passion for all the intricacies is important when talking to people considering going low carb.
That’s one advantage of farming: you do get closer to the source! When I was researching the original article on beef, I learned a lot from family about how its really done. I was prompted by someone who thought that “corn silage” meant they fed the cows corn instead of foraging materials (as you know, silage is the entire corn plant, including stalk and whatever corn is growing on it at the time it is chopped up).
Thank you for the excellent post! It lines up with my opinions of all the Paleo/Primal etc versions of what should really be a simple change! To be honest, reading many Paleo/Primal blogs it starts to feel like you’re being preached to, as though they have found religion.
I don’t begrudge them their right to do as they please. I do though get bored with the profiteering/preaching that goes on with LCHF variations and reading some people attempts to follow some extreem version. Their difficulty in doing so is disheartening, when it should be so simple.
Again, thanks for a excellent, to the point post!
Steve
Thanks, Steve. I think there’s a natural progression we take to make simple things complex. I’m actually seeing people get a lot of the benefit of going low carb when they just eliminate wheat. They typically try to replace wheat based foods with horrible alternatives, but still reduce carbs quite a bit with that one change.
Paleo/primal provides a philosophical framework for changing your eating habits, but I don’t think it is any better than a simple LCHF diet; just limiting carbohydrates to 40 to 100 grams per day is all that most people need. When you get “permission” to eat as much other food as you want it is liberating. For serial dieters, removing the idea of calorie restriction is often the change in mindset that makes a LCHF way of eating successful.
Its simple, but we want to make it complex.
Thanks, I appreciate this sane, balanced approach!
We are fortunate to have an economical source of grass fed, organic beef, so my husband and I try to eat that whenever possible. But the supply is limited, and we also eat some grain fed beef. So I’m glad to be relieved of some of the “burden” of doing so. ;o)
On a personal note, as Northern Californians, when we drive down Interstate 5 on our way to Los Angeles we have to pass the very crowded feeding lots for Harris Ranch near Kettleman City. The stench is inescapable and overwhelming, and it’s sad to see hundreds of cattle crowded into feeding pens, standing in their own excrement. This is a good reminder why we choose that grass fed, pastured beef whenever possible.
I’m just north of Los Angeles so I know the feedlot well. I’m not sure how long the cows are in that feedlot. Time is money, and they want them to get fat quickly. But the smell is unbelievable!
The weird thing is that the normal bovine smell in a pasture is nothing like that feed lot.
Frank, while our cattle is grass feed for most of their lives, the beef is still better tasting to us if the cattle are fed at least some grain, the grain gives you the marbling that gives you the flavor you desire. Trust me, you don’t find the flavor of home butchered beef at Cosco. It’s like comparing home grown tomatoes to those hard pink things they sell in the stores in December. DC
Frank – Thanks for the mention! I’ve been “dormant” awhile, due to events my latest post describes.
Perhaps you could list “Grass Based Health” in Personal Sites now that I’m active again?
Thanks, again.
Pete B
Hi Pete!
Sure thing … I added your site today!
One can also see that Grass-Fed beef reduce Globle Warming. http://www.time.com/time/magazine/article/0,9171,1953692,00.html http://www.ars.usda.gov/is/AR/2011/may11/cows0511.htm