The Health Benefits of Grass Fed Beef

Moderate consumption of lean cuts of organic grass-fed beef is an excellent source of protein and vitamin B12.

Scientific evidence is accumulating that meat itself is not a risk factor for Western lifestyle diseases such as cardiovascular disease, but rather the risk stems from the excessive fat and particularly saturated fat associated with the meat of modern domesticated animals.

Studies have however strongly associated excessive red meat consumption with cardiac disease risk. High fat, grilled, pan-fried, charbroiled and processed meat are also associated with cancer risk.

Both excessive red and processed meat intakes have been positively associated with cancers of the colorectum and lung.
Heterocyclic amines (HAs) are carcinogens formed during the cooking of meat at moderate to high temperatures.

Commercially raised animals are fed growth stimulating hormones, antibiotics and processed grains, usually genetically modified (GM) corn that has been sprayed with pesticides.

Data published by the American Institute for Cancer Research and the World Cancer Research recommend no more than 80g (2.8 ounces) of meat should be consumed daily, preferably fish or poultry, and limited amounts that are cured or smoked.

In addition to the health hazards, excessive meat consumption is placing a strain on land and water resources, contributing to water pollution, and aggravating global warming.

The ecological impact of meat production includes forest destruction in Central and South America, elimination of competitive predators in the United States, and waste produced by livestock and poultry threatening rivers and lakes. The waste generated by livestock in the United States is 130 times that produced by humans, and the meat industry is the largest source of emissions of methane, a greenhouse gas contributing to ozone depletion and climate change.

In order to maximize the health benefits of eating beef, it’s strongly advised to choose free range, grass fed, organic, lean cuts, and to consume red meat in moderation.

Health Benefits of Grass Fed Lean Beef

Nutrients in Grass Fed Lean Beef
Beef is an excellent source of protein and vitamin B12. It’s a very good source of zinc and selenium. It’s a good source of riboflavin, vitamin B6, niacin, iron, and phosphorus.

Testosterone
While the protein and zinc in organic grass-fed beef will help in maintaining optimum testosterone levels in men, the hormones used in industrial beef will increase estrogen production and lower testosterone levels. Diets low in protein in elderly men may lead to elevated sex hormone-binding globulin (SHBG) levels and decreased testosterone bioactivity. Zinc deficiency is associated with decreased serum testosterone levels. The decrease in bioavailable testosterone can result in declines in sexual function and muscle and red cell mass, and contribute to the loss of bone density.

Cholesterol
Substantial evidence from recent studies shows that grass fed lean red meat trimmed of visible fat does not raise total blood cholesterol and LDL-cholesterol levels. In one study of 191 individuals with hypercholesterolemia (high blood cholesterol) who were instructed to consume at least 80% of their meat in the form of lean red meat (LRM) or lean white meat (LWM), the LRM or LWM diet produced similar reductions in low-density lipoprotein (LDL) cholesterol and elevations in high-density lipoprotein (HDL) cholesterol levels, which were maintained throughout 36 weeks of treatment.

Cancer Prevention
Grass-fed beef has higher concentrations of conjugated linoleic acids (CLA), which are fatty acids believed to decrease cancer risk.

According to a study by Agricultural Research dairy scientist Larry Satter free range grass fed cows had 500% more CLA in their milk than those fed hay or silage.

Heart Health
Grass-fed beef is higher in Omega-3 fatty acids, which have been found to reduce risk of heart disease. Only grass-fed beef is recommended by Food Standard Australia and New Zealand for beef to be considered a source of omega-3 fatty acids.

Weight Loss
The conjugated linoleic acids (CLA) in grass-fed beef may help people maintain a healthy weight.

1. A diet high in processed meats may increase the risk of type 2 diabetes in women.
2. Beef contains small amounts of oxalates, and individuals with a history of oxalate kidney stones should limit their consumption of beef.
3. Heme-iron intake from red meat sources is positively associated with the risk of type 2 diabetes, and consumption of this food should be limited.
4. Beef contains purines, which be broken down to form uric acid, and individuals with gout should avoid beef or limit their consumption of it.Related Articles

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12. Image by yongfook.