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Grass-fed beef usually contains less total fat than grain-fed beef, which means that gram for gram, grass-fed beef contains fewer calories. But it’s really the composition of the fatty acids that is hugely different, which is where grass-fed beef really stands out (1, 2, 3):
- Saturatedand monounsaturated: Grass-fed beef has either similar, or slightly less, saturated and monounsaturated fats.
- Omega-6 PolyunsaturatedFats: Grass-fed beef contain less amounts of Omega-6 fatty acids then Grain-fed beef (4).
- Omega-3s: This is where grass-fed really makes a major difference, containing up to 5 times as much Omega-3.
- ConjugatedLinoleic Acid (CLA): Grass-fed beef contains about twice as much CLA as grain-fed beef. This fatty acid is associated with reduced body fat and some other beneficial effects (5).
I understand that Grass-fed/Pasture raised beef can come with quite a price tag so here are a few solutions to help you incorporate more into your diet.
- I encourage everyone to locate a local farmers market and go check it out. Look for farmers that are selling their meat and ask them if their animals are pasture raised and grass fed & finished.
- Ask the farmers if they have affordable cuts or discounted family packs you can freeze. (Getting things like soup bones, stewing meat and tougher, less desirable cuts will save you money).
- Ask about a Co-op – Many farmers these days have a Co-op program where you pay X amount per month or year and you get X amount of meat. Some even offer price reduction if you come buy the farm and help on a weekend.
Bottom Line: Grass-fed beef may contain slightly less total fat than grain-fed beef, but a lot more Omega-3 fatty acids and CLA, which are both very beneficial for health.