Why is grass-fed beef all the craze nowadays? Well, for one, it’s usually done in a regenerative practice, not endless tilling of earth that deplete nutrients from those soils, leaving a barren wasteland, a gray moon-dust. For two, usually fewer pesticides are used that are linked to a host of issues, including disrupting the endocrine system (hormones) in our body. And three, well, I’m going to quit listing stuff in this manner, or we’ll be here all day. One of the biggest reasons you should be eating grass-fed is due to Omega 3 fatty acids.
Omega-3 fatty acids are needed in our bodies, and we can’t synthesize them on our own, meaning you need them through food. Much excite. They are linked to a litany of benefits like improved brain function (and growth, especially in children), control of inflammation, lowering risk of heart disease, and the list goes on. One of the most important takeaways for you to toss in your noggin is that it helps with the balance of omega-6 fatty acids. And carries a ratio of about 2:1-4:1 Omega-3 to Omega 6. Omega-6 is also needed, but to a lesser extent. And in the SAD (Standard American Diet, *great marketing there*) we are the winners of a diet overloaded with omega 6.
Why is that bad, you ask? Well, overloading your body with omega-6 gives you the following:
-Increase oxidative stress (Omega 6 oxidizes easily, damaging cells).
-Disrupt insulin sensitivity. (Diabetes)
-Amplify immune responses, potentially worsening autoimmune conditions (rheumatoid arthritis)
Not ideal. One thing to also take note of is that the SAD diet has been shown to have a 20:1 Omega-6 to Omega-3 fatty acid ratio. Read those numbers again. And why do we walk around with so much pain and inflammation? The answer is in front of us. We just chose to ignore it. Omega-6s are nearly inescapable. Soybean, corn, and canola oils dominate processed foods, restaurant cooking, and even “healthy” products. A single tablespoon of soybean oil has 7 grams of LA (linoleic acid), and a fast-food meal can easily pack 10–20 grams. This floods the body with omega-6, skewing the ratio and promoting inflammation.
But the American Heart Association just put out a review article (2024) that Omega 6 (linoleic acid) lowers the risk of heart disease when consumed “in moderation”. So let’s break it down. On average, if the typical American consumes (remember the 20:1 ratio) 10-20 times the amount of omega 6 our body is capable of processing, how then do you take them in, in moderation?
And of note, in the competing interest section, one of the reviewers states, “MAB has received funding from the United Soybean Board.” Well, that sure opens a window of curiosity and questioning information.
Grass-fed beef has 2-5 times the amount of omega-3s as its grain-fed counterparts. Grain-fed is 10:1 omega-6 heavy. Grass-fed beef is richer in:
– Fat-soluble vitamins A, D, E, and K2. Vitamin A (retinol) supports vision and immunity. K2 aids bone and heart health by directing calcium properly. A 100 g serving can provide 20% of the RDA for vitamin A and significant K2, unlike grain-fed.
– It’s packed with bioavailable iron (heme form, 2-3 mg per 100 g, 15% RDA), zinc (4-5 mg, 40% RDA), and selenium, supporting red blood cell production, immunity, and antioxidant defenses. (Particularly important during a woman’s menstrual period due to the physiological demands of blood loss, immune support, and oxidative stress)
-Grass-fed beef is leaner, with 2-5 g less total fat per 100 g than grain-fed, making it easier to manage calorie intake. Its fats are higher in monounsaturated fats (like those in olive oil) and lower in saturated fats, supporting heart health without the omega-6-heavy profile of grain-fed beef.
-Antioxidants that combat oxidative stress. The improved omega-3 to omega-6 ratio and higher CLA help lower chronic inflammation, potentially easing conditions like arthritis or heart disease risk.
-Grass-fed beef’s lower omega-6 and higher omega-3s align with evidence linking balanced fatty acid ratios to reduced cardiovascular risk (e.g., a 2022 Journal of Nutrition study).
-Grass-fed cattle roam pastures, living more naturally than confined grain-fed cattle, aligning with ethical concerns. Grass-fed systems often use rotational grazing, which improves soil health, sequesters carbon, and reduces reliance on monoculture grain crops
-Grass-fed operations are less likely to rely on antibiotics, reducing the risk of antibiotic-resistant bacteria, a public health win.
-Buying grass-fed often means supporting smaller, regenerative farms. What a great benefit. Your body is rewarded, the local community is boosted, and you know what you get and how you got it. We lost touch with what food is, and where it comes from as it falls on to our plate, scarf it down, only to ask what’s for desert. Have some gratitude of the process and the people that got it to you. Many places around the world are not so fortunate.
* Of note, many big companies slap “grass-fed” on a label and sell it to a grocery. I’d warn you they are no more than a glorified industrial farm that dumps hay into a small confined living space of thousands of animals. Not the same as cows roaming the pasture eating what they need. Make sure you know where it is coming from. Local farms are best; you can go see the operation and meet the family. Small local market stores and farmers’ markets are a great option too. BE wary of large cooperations and grocery stores, overcharging for a lie. 100% grass-fed and grass-finished means no grain in their diet. If it says 100% grass-fed, the animal probably received supplemental grain during harsh months while in doors, and then after going to get butchered. They use grain to fatten the animal up before sale to get more money.
And for those who whine about the price per pound of beef from the store vs the farm. The world’s largest grocery store sells ground beef for around $7 a pound. You can definitely find beef from a local farm for $8 per pound. Not even up for debate. Unless you plan to invest that saved dollar in an HSA, to pay for $1200 of insulin vials in the future.
If all of this still hasn’t stacked the deck, here’s one final boss to battle. An experiment, if you so choose. Find 100% grass-fed ground beef, purchase it, and before enjoying, buy a cellophane wrapped ground chuck zombie beef from the huge grocery store and compare the color. Then the smell, and finally side by side taste test after cooking. Your eyes will forever be tainted. Your taste buds are awoken once again.
Years ago, switching my nutrition to grass-fed beef dramatically changed a chronic injury of mine. The reduction in inflation was so noticeable, I obsessed over nutrition and how food works in the body. Too often, we blame it on other things and lose sight of what is most important. It is simple. Look into information instead of following blindly. Existing passively in the modern world is a guaranteed result for sickness and disease.
If you can’t find a local farm near you, shoot me an email. I’ve traveled and moved a handful of times, and before I even look at a place to live, I find a grass-fed beef farm. If you make it a priority, you can access it pretty easily.
