Health Benefits of Grass-Fed Beef
What are the health benefits of grass-fed beef? From the last few years, we have seen an increasing emphasis on the consumption of grass-fed beef. When we say grass-fed beef, it means that cattle that grow naturally on grass. Therefore, here we will explain some of the best health benefits of grass-fed beef.
Everyone knew that grass-fed beef is rich in high-quality protein. However, apart from proteins, it also contains all nutritional components. It is a rich source of
- Healthy fats
Let's have a look at the table of nutritional facts about 100 grams of grass-fed beef.
100 grams of grass-fed beef contains 217 calories
Has 61% water percentage
Source of 26.1 g of protein
0 grams of carbs
Contains 11.8 g fat
0 grams of sugar
0 grams of fiber
Vitamins and Minerals:
Grass-fed beef is rich in the following vitamins and minerals:
- Vitamin B12
- Vitamin B6
Apart from these, it also contains numerous other vitamins and minerals but in a very low amount.
8 Health Benefits of Grass-Fed Beef
Below are the 8 best health benefits of grass-fed beef:
Contain Fewer Calories:
One of the most significant benefits of using grass-fed beef is due to its fewer calories content. According to research, if you switch to using grass-fed beef, you can reduce the number of calories consumed in a year by 16,642. This happens because grass-fed beef contains a lower percentage of fat due to its clean and natural diet. Although it can cost you a little more than grain-fed beef, it is still worth it to try this and enjoy its tremendous benefits.
Support Healthy Blood Sugar Level:
Grass-fed beef contains a fatty acid called conjugated linoleic acid or CLA, which prevents several obesity and diabetes issues. The result from one study shows that people who were given CLA showed better insulin resistance by 37 percent than those who were not given CLA. Therefore, by using grass-fed beef, your blood glucose level will increase if you are insulin resistant. However, for better results, try to use it with a ketogenic lifestyle. Using low carbs and high fat ketogenic can prevent an increase in blood glucose levels. As a result of which it can give a signal to release insulin.
Contains More Antioxidants and Electrolytes:
Grass-fed beef is rich in antioxidants. It contains glutathione, a protein that can remove free radicals within cells. Research shows that grass-fed beef is high in glutathione compounds, and therefore, it protects cells from oxidized lipids and proteins. Besides, they are also rich in superoxide dismutase and catalase. Apart from antioxidants, it is also high in electrolyte components containing potassium, sodium, and magnesium. There are almost 732 milligrams of potassium, 118 milligrams of sodium, and 49 milligrams of magnesium in one strip of grass-fed beef.
Fight against Cancer:
Research shows that grass-fed beef is high in conjugated linoleic acid (CLA), as we have mentioned above. CLA is one of the most naturally occurring compounds with anti-carcinogenic properties. It can defend your body against cancer. Several researches show that women who eat food rich in CLA have 60 percent fewer breast cancer chances. Another study shows a positive link between meat consumption and the reduced risk of cancer. However, researchers are still going on to find the anticancer properties of grass-fed beef. You have to understand the rule to eat everything in the limit as overconsumption can cause severe effects.
Contains More Healthy Fats:
Another benefit of grass-fed beef is its high content of healthy fats. Usually, grass-fed beef contains six times more omega-3 fatty acids than grain-fed beef. Thus, when you consume food rich in omega-3 fatty acids, it alleviates rheumatoid arthritis as omega-3 can reduce inflammation. Moreover, it can also help to reduce depression and increase your concentration and focus. According to recent research, omega-3 is an effective alternative to alleviate attention deficit disorder (ADHD). Besides, it can also contain a higher percentage of healthy fats. It has a high amount of α-linolenic acid.
Contain Fewer Bacteria:
Many people find it strange, but it really matters when it comes to healthy food. Bacteria can cause numerous diseases and health issues; therefore, it is always preferable to consume food that is less prone to them. Grain-fed beef contains antibiotic-resistant bacteria, whereas, in grass-fed beef, there is none. Another study shows that grain-fed beef is susceptible to E. coli bacteria, which cannot be killed by stomach acid. Thus, their chances of getting sick increase. However, grass-fed beef doesn’t contain E. coli bacteria. Moreover, just feeding your cattle grass five days before slaughtering can successfully reduce E. coli bacteria.
Decreases Heart Diseases:
Another essential health benefit of grass-beef is the decrease in heart diseases. A high amount of CLA in grass-fed beef is associated with reducing heart diseases. Moreover, it can also help to improve heart health due to the presence of antioxidants like Vitamin E, omega-3 fatty acids, and less unhealthy fats. The highlighting factor is the lower amount of bad cholesterol, which is the main culprit of cardiovascular diseases. Numerous studies show the positive result of consuming meat on heart health. Keep in mind that the presence of healthy fats in grass-fed beef plays a critical role in your heart healthy.
Maintaining Muscle Mass:
Lastly, beef is rich in high-quality proteins and contains all the essential amino acids to complete a protein. Therefore, it can help to gain and maintain muscle mass. Generally, older people don't consume enough high-quality protein. And a low protein intake leads to accelerating age-related muscle wasting. Moreover, it can also result in a worsening of conditions like sarcopenia, a severe health problem among older people. However, this issue can be solved by consuming protein, and the best source of proteins is grass-fed beef. By consuming only 3ounces of grass-fed beef can increase muscle building macro by 18 percent. It contains all the nine essential amino acids that the body cannot produce.
Recommended Daily Intake
Grass-fed beef is one of the most nutritious foods that take care of your numerous daily nutrition and vitamins and minerals requirements. However, the question is, how often can you take it and how much amount. We have already explained above that grass-fed beef contains fewer calories due to less marbling. Moreover, there are numerous health benefits one can enjoy from consuming grass-fed beef.
However, you have to understand that there is no exact amount or daily recommendation because it depends on factors like your age, weight, physical activity, etc. But we can explain daily intake based on the amount of ALA. Women require 1,100 mg of ALA, whereas men require 1600 mg. Three ounces of grass-fed beef contains 50 to 100 mg of ALA. Therefore, you can eat 6 ounces of grass-fed beef three times a week.
Best Way to Consume
Grass-fed beef is consumed all around the world, and everyone has a theory own special technique and method to cook beef. Moreover, there are several ways in which you can consume beef like:
- Steamed grass-fed beef
- Roasted grass-fed beef
- Boiled grass-fed beef
- Marinated grass-fed beef
- Grilled grass-fed beef
The best way to eat grass-fed beef is by cooking it at a medium to rare temperature.
Tips for Cooking Grass-Fed Beef:
Here are some of the useful tips for cooking grass-fed beef:
- Due to its low-fat content, you can coat it with extra virgin olive oil.
- Use the recipe that can increase the taste of the beef and can increase its moisture content.
- Make sure never to use the microwave to defrost grass-fed beef. And never cook beef straight out of the refrigerator.
- Before grilling or cooking grass-fed beef, always pre-heat the pan or grill.
- For roasting, always sear the beef first to lock all its juices; afterward, place it in a pre-heat oven.
- To redistribute juice evenly, let the meat sit for at least 10 minutes after removing the heat.
- For turning beef, use a tong instead of a fork.
- Grass-fed beef cooks faster than grain-fed beef by almost 30 percent. Thus, use a thermometer to watch its temperature while cooking.
This might come as a surprise to many people, but consuming anything, no matter how healthy it is, can negatively impact your body. In the same way, grass-fed beef also has some side effects or drawbacks. There is no exact definition of grass-fed due to which it is quite challenging to find whether the product you have bought is grass-fed or not.
Another drawback is that it is more costly than grain-fed beef. Grass-fed beef costs at least $2.5 to $3 more per pound. This main difference in price is because farmers need an extra year to raise cattle. New research shows that grass-fed beef contains more greenhouse gases than grain-fed beef.
Grass-fed beef is rich in high-quality protein; therefore, there are several benefits one can get from consuming grass-fed beef. The best is to consume it thrice a week for health benefits.