grass fed beef benefits

What is the Difference Between Grass Fed and Grain Fed Beef? Not All Beef is Created Equal

Cows grazing on pasture at Saint John’s Organic Farm.

When purchasing meat, we have many options that seem similar. At the grocery store, labels like “pasture raised”, “all natural”, “grass fed”, “naturally raised”, and “organic” abound. All of these evoke an image of happy cows spending their days grazing on green grass. The truth is often contrary to that idyllic image because not all beef is raised well. Some of the aforementioned meat labels are regulated and some allow for surprising caveats. Here’s what you need to know.

What is Grain Fed Beef?

Most grocery store beef comes from cows that are raised on large feedlots called concentrated animal feeding operations (CAFOs). In CAFOs, cows are crowded, confined, and fed a grain-based feed, typically consisting of soy and corn. It’s common to supplement their diet with small amounts of dried grass.

In the US, most beef is grain fed. Almost all cows begin life with mother’s milk and grazing grass for the first months of life. After that, most young cows are transferred to a feedlot to finish growing on a grain-based diet, and they are sometimes supplemented with dried grass.

The saying “you are what you eat” applies to cows as well as people. Cows were meant to eat grass and have room to roam and graze. Cows raised on CAFOs are routinely given antibiotics and steroid hormones to maximize growth and profit. The beef harvested from these animals is nutritionally inferior to Organic, grass fed and finished beef.

What is Grass Fed Beef?

The USDA no longer regulates the term “grass fed”. If the cow ate some grass at some point in its life, the beef from that cow can have “grass fed” on the label, as “grass fed” is mostly an unregulated term. There are some independent, third-party grass fed certifications popping up, and they all have different requirements and standards.

Technically, almost all beef is grass fed beef because most cows in US farms graze some grass when nursing with their mothers in the early weeks and months of their lives. It’s the “finishing”, or what they eat after weaning, that matters. 99% of beef raised in the US is grain-finished or supplemented with grain. To complicate matters further, corn is botanically classified as a grass. Our farm is part of the 1% that raises exclusively grass-fed and grass-finished beef.

The grass fed label may mean that the cow was mostly raised on grass or it may mean the cow was raised in confinement with grain and hay. It’s simply unclear. The grain diet or grain supplemented diet causes cattle to gain excess fat and leads to depletion of various nutrients in the final beef product.

For the average package of grass fed beef from the supermarket, we don’t know how the cow was raised, whether it was injected with hormones or antibiotics, or what it ate. This highlights why it is important to know and talk to your farmers. Ask questions to know what you are purchasing.

Additionally, avoid the most inexpensive “grass fed” beef from the grocery store because it was likely imported, as Congress has eliminated Country of Origin labelling. Imported meat is more likely to come from animals raised in confinement and supplemented with grain.

Young, Brown Swiss cows curiously looking out.

What is Organic, Grass Fed, Grass Finished Beef?

Fully grass fed, grass finished beef accounts for less than 1% of all beef raised in the US.

Cows that are 100% grass fed and grass finished spend their days grazing in pastures, where they eat a variety of grasses, clover, and other healthful plant matter. They are commonly supplemented with hay in the winter. They are not supplemented with grain and have access to pasture year-round.

Organic is a heavily-regulated term from the USDA. Beef labelled organic will be free of antibiotics, hormones, and synthetic pesticides, herbicides, or fertilizers. It’s worth noting that beef can be labeled organic without being grass fed and grass finished. Organic beef can be mostly grain fed or grain supplemented, as long as the grain is organic.

It’s important to look for all three: organic, grass fed, grass finished.

Conventional Beef vs. 100% Organic Grass Fed Grass Finished: Nutritional Differences

Compared to conventional grain-fed beef, organic, grass-fed and grass-finished beef is:

  • 10X higher in vitamin A

  • 3X higher in vitamin E

  • Substantially higher in calcium, magnesium, potassium, & B vitamins

  • Lower in cholesterol

  • An abundant source of anti-cancer conjugated linoleic acid

  • Free of GMOs

  • Free of synthetic fertilizers

  • Free of hormones and antibiotics

  • Free of glyphosate and other pesticides or herbicides

Cows at Saint John’s Organic Farm.

We provide organic, grass fed, and grass finished beef because it’s best for the animal’s health, quality of life, and for our own health. We know that this is a sustainable way to feed our community, and we use regenerative practices to steward our land. As an added bonus, the meat’s flavor is more complex and enjoyable!

Grass Fed Beef & Acne: Support Your Skin from the Inside Out

Saint John’s mama and baby. Healthy pasture, healthy cows.

Saint John’s mama and baby. Healthy pasture, healthy cows.

People often ask about the connection between what we eat and acne. There is a common myth that beef, dairy, meats, and other foods containing fat are the primary culprits in causes of acne.

If meat consumption contributes to acne, then is grass fed beef any different? Does it really make any difference from a greasy-skin-perspective, if beef is grain fed or grass fed? We absolutely think that there is a difference between grass fed and grain fed beef, as far as skin and overall health are concerned. 

The key to understanding skin health is to remember the health and quality of our skin is downstream from the state of our overall health. Skin is the last organ to receive nutrition. This means that if someone is in a state of malnutrition, their body will ensure that every organ gets nutrition before their skin does.

Our skin health is a reflection of our overall health. Skin and other health issues may signify that we are missing key nutrients, are overtired or overstressed, inflammation is high, or that a hormonal or microbiome issue is at play.

Saint John’s organic pastures. The nutrition starts here.

Saint John’s organic pastures. The nutrition starts here.

Grass Fed Beef & Omega Fatty Acids

The truth is that not all fat is created equally. A greasy feeling can follow the consumption of many foods, but the healthy fat of grass fed beef will help support and heal your skin by providing your body with superb nutrition.

Healthy skin, and really, all aspects of health starts at the cellular level. When we have healthy cells, we can have healthy skin.

Every cell in our body is coated with a cellular membrane. This membrane is responsible for keeping the right nutrients and cellular parts in the cell and keeping unwanted compounds and free radicals out of the cell. The cellular membrane is primarily made of cholesterol and omega-3 fatty acids.

Free radicals in our cells do damage, causing inflammation. Inflammation manifests in adverse health outcomes, including acne.

Grass fed beef is significantly higher in omega-3 fatty acids and lower in omega-6 fatty acids. Omega-3 and omega-6 fatty acids are “essential fatty acids”, meaning that our bodies cannot produce them, so we must consume them through diet. These two essential fatty acids work together to support human health.

Most Western diets contain an excess of omega-6 fatty acids and a deficiency of omega-3 fatty acids. Omega-6 fatty acids are not necessarily harmful to our health, but omega-3 and omega-6 fatty acids must be consumed in an appropriate proportion. Grass fed beef supports our essential fatty acid requirement by its abundance of omega-3 fatty acids and low amount of omega-6 fatty acids.

Grass fed beef is an abundant source of conjugated linoleic acid (CLA). CLA is a polyunsaturated fatty acid found in ruminant animals (cows, sheep, etc.) that convert grass into nutrition through a prolonged digestion period.

CLA is known for being a powerful anti-inflammatory, and therefore can help alleviate inflammatory conditions like acne. For maximum CLA density in meat, it’s important to choose grass fed beef, as conventional grain fed beef is not a good source of CLA.

Saint John’s cows munching as the weather turns colder.

Saint John’s cows munching as the weather turns colder.

Grass Fed Beef: Glowing Skin

Grass fed beef is rich in acne-fighting, skin-supporting nutrients like vitamin A, vitamin E, anad zinc. The vitamin A in grass fed beef is in retinol form and is a primary contributing nutrient to glowing skin.

Vitamin A (the animal form of beta-carotene) is high in grass beef because the cow turns the beta-carotene from grass into vitamin A through its digestive and assimilative work. You may notice that the fat in grass fed beef steaks is more yellow in color while the fat of grain fed beef is closer to white (it’s very obvious on a cut like a NY strip steak).

This yellow color is a key sign of nutrient density for vitamin A. Vitamin A is highly bioavailable in grass fed beef, and it gives rich flavor to the beef as well.

Organic Grass Fed Beef: Free of Added Hormones

Many studies and stories show that acne and other skin issues are closely tied to hormonal conditions. Teenagers going through puberty and women going through hormonal changes often experience acne as a sign of hormonal change and possible imbalance.

Organic, grass fed beef supports hormon health in two primary ways. First, grass fed beef is an excellent source of zinc. Zinc is essential for the human endocrine system, and the endocrine system is what produces our hormones.

Second, organic grass fed beef is free of added hormones, something that is commonly given to conventionally raised cows. The hormones administered cause the cows to grow bigger and faster, and can improve the productivity (and profit) of a beef operation.

This productivity shortcut, however, comes with a cost. Cows fed growth hormones have higher IGF-1 (insulin-like growth factor 1) levels in the meat, and there is some evidence that this can contribute to cancer and other diseases. The hormone content is present in the meat, and this consumption of added hormone can contribute to hormonal imbalances.

In summary, grass fed beef supports our whole body health (and therefore skin health) by supplying us with a balanced ratio of omega-3 and omega-6 essential fatty acids to stop free radicals from entering a cell, conjugated linoleic acid to reduce existing inflammation, vitamin A for glowing skin, zinc for endocrine system support, and it’s free of potentially harmful added hormones. What’s not to like?

References

http://cwcreekranch.com/yahoo_site_admin/assets/docs/Enhanced_nutrient_content_of_grass_fed_beef.253124455.pdf

https://lpi.oregonstate.edu/mic/health-disease/skin-health

https://pubmed.ncbi.nlm.nih.gov/16440602/

Grass Fed Beef Paleo Recipe: Hungarian Beef and Cabbage Skillet

Hungarian beef and cabbage, ready to enjoy.

Hungarian beef and cabbage, ready to enjoy.

This one-pan paleo recipe is perfect for a weeknight dinner -- total cook time was about 25 minutes!

The cabbage, paprika, and celery seed is a classic Hungarian combination and melds with the tomato paste to create a delightfully savory and rich flavor.

Cabbage is a nutrient-packed vegetable, an abundant source of Vitamin C, vitamin K, and folate. Vitamin C is an important vitamin and co-factor for absorbing iron, so eating cabbage with beef helps to boost the uptake of iron into our bloodstream and tissues!

Pair this meal with any of your favorite starches. Our favorite way to eat this is with spaetzle, sour cream, and sauerkraut. Enjoy!

Hungarian Beef and Cabbage Skillet

INGREDIENTS

  • 3 Tbsp fat (oil, butter, tallow, lard, or bacon fat)

  • 1 onion, sliced in half-moons

  • 1 lb Saint John’s organic, grass-fed ground beef

  • 4-5 cloves garlic, minced

  • 2 tsp paprika

  • ¼ tsp celery seed

  • 3 Tbsp tomato paste

  • ½ medium cabbage, thinly sliced

  • ¼ cup water or broth

  • Salt and pepper

METHOD

Melt fat in a large skillet or Dutch oven on medium heat.

When fat is melted, add onions and cook 5-7 minutes or until translucent.

Onions sauteeing in butter.

Onions sauteeing in butter.

Add ground beef to skillet and break into large chunks. Cook for 5-7 minutes, until beef is half pink and half brown. Season with a hefty pinch of salt.

Beef added to onions.

Beef added to onions.

Add garlic, paprika, celery seed, and tomato paste. Cook for 2-3 minutes until garlic is cooked.

Beef, spices, and tomato paste in skillet.

Beef, spices, and tomato paste in skillet.

Add cabbage and water. Cover and reduce heat to medium-low. Cook until cabbage is wilted, about 5 minutes.

Uncover and increase heat to medium-high. Scrape bottom of the pan and stir frequently to prevent burning. This step caramelizes the cabbage and onion.

Dinner is ready!

Dinner is ready!

Season with salt and pepper to taste. Serve promptly and enjoy!

SERVING SUGGESTIONS

What to serve with this skillet:

  • Rice

  • Spaetzle

  • Roasted potatoes

  • Mashed potatoes

Delicious Garnishes:

  • Sour cream

  • Sauerkraut

  • Pickled jalapenos

Did you give this recipe a try? Tag us on Instagram to let us know what you think!

Grass Fed Beef Benefits: Health

In recent years, we’ve all learned how what we eat affects our health and well-being. The quality of our food, especially protein sources, determines what is available for our body to heal, recover, and grow. Here are some of the benefits of choosing organic, grass fed beef, as it relates to health.

Saint John’s Organic Farm cows grazing on summertime grass.

Saint John’s Organic Farm cows grazing on summertime grass.

Grass fed beef is more nutrient dense than grain fed beef. Grass fed beef is 10 times higher in vitamin A, 3 times higher in vitamin E, and substantially higher in calcium, magnesium, potassium, and B vitamins in comparison to grain fed beef. Grass fed beef is lower in cholesterol, and it’s rich in stearic acid, which lowers cholesterol.

Grass fed beef is an abundant source of conjugated linoleic acid (CLA), an important group of omega-3 and omega-6 fatty acids. CLA has strong anticancer properties, encourages the buildup of muscle, and prevents weight gain. When cows are fed their natural diet and given quality, individualized care, they are able to provide us with an abundance of life-supporting nutrition.

There is a notable difference in the toxic load between conventional and organic beef. Organic beef has no risk of GMOS, synthetic fertilizers, hormones, antibiotics, pesticides, herbicides, or the notoriously harmful glyphosate. “Animal products pose a multiplied scenario – animals fed and fattened on corn, soybean, and alfalfa feed are basically accumulating and concentrating glyphosate, as well as other toxins including animal antibiotics.” - Dr. Zach Bush, MD

Maintaining health affects every aspect of our lives. When we are adequately nourished, we feel invigorated and have energy to pursue our life’s purpose and connect deeply in relationships. When we are ill, we feel and perform poorly, and health issues can have a significant impact on mood and emotional health. Ultimately, there is a financial cost associated with health, for better or worse. Healthy people have reduced medical bills, fewer lost days at work; they are happier people who are fruitful. Children with adequate nutrition have higher test scores and fewer behavioral problems. Because food is preventative ‘medicine’, there is an economic advantage to investing in your health. The phrase “an ounce of prevention is worth a pound of cure” comes to mind.

Pikaberry enjoying the sunshine.

Pikaberry enjoying the sunshine.

Health starts at the cellular level, ultimately through nutrition. Our beef is packed with essential nutrients to power you and your family to live and love your life. If you want to boost your health, strength, and vitality, give our organic grass fed beef a try!