Leave the grain fed, take the grass-fed
In the fall, I was doing CE at 1440 Multiversity nestled in the Santa Cruz redwoods. They have a pretty sweet set-up. Infinity pool, majestic trees, meditation space, hiking trails and an impressive kitchen for such a large scale.
I, especially, appreciate their approach to the cafeteria. Local, whole foods and omnivorous. Tofu, lentils, greens and grass-fed beef make the rotation so you can pick and choose for yourself based on your dietary preferences.
While I was pretty thrilled that I could get a little good quality beef in, my feeling was not shared by the retreat leaders. We were lectured on the moral fault of eating beef and I felt like I may be chased out if I confessed to my lunchtime steak.
Beef is a touchy subject these days. In the midst of climate change and CAFOs (concentrated animal feeding organizations), meat is controversial. I don’t mean to sidestep those very real concerns, but do want to first introduce the idea that when we talk about beef, we must first differentiate grain-fed/feedlot beef vs grass-fed.
From a health perspective, grass-fed beef is nutritionally superior and can be part of a healthy diet.
First, what’s good about beef as a protein:
Meat provides a whole host of nutrients including B12, zinc, iron, selenium, magnesium, potassium, sodium, vitamin E and other B vitamins. It’s worth nothing, that B12 is only available from animal sources. And while other nutrients listed here are found in other foods, they’re much more bioavailable in beef. This is the case with iron, for example.
Essential amino acids: animal protein provides the complete form of amino acids that we need for muscle, tissue and a healthy mood. These amino acids are only complete in a few plant sources--quinoa, buckwheat, and soy.
It’s efficient: plants have protein, yes. But, in terms of serving size we need to speak in equivalent quantities. For example, protein levels in a 4 oz steak are equal to about 3 cups of lentils. That’s a ton! Those 3 cups of lentils, while high in fiber and phytochemicals, also recruit blood sugar and 3 cups is not a small quantity for the body to deal with.
In my view, eating meat as a condiment therefore could have a lot of benefits. Not to mention that the healthiest diet in the world, the Mediterranean diet, does not avoid meat but instead combines it with a wide variety of foods including vegetables, fish, legumes, whole grains and nuts and seeds.
What I’ve seen in practice
Many adamant vegetarians and a few vegans have walked through my door and while I respect the ethics behind these decisions, these women were either severely depleted, dealing with nightmares, insomnia or incredibly difficult periods. In all cases, adding moderate amounts of meat shifted things for the better. By opting for grass-fed beef, blood sugar spikes lessened, the fight or flight response calmed down and nutritional status was restored.
Now, why grass fed beef is better
While I’ll return to this in subsequent posts, factory farmed meat is not the meat I’m discussing. The environmental, ethical and health cost of farmed meat cannot be defended.
However, grass-fed beef is an entirely different food.
It has:
A better fat profile. It has more anti-inflammatory omega-3 fats and less omega-6 fats.
Higher levels of vitamins and nutrients that prevent oxidative damage like superoxide dismutase and glutathione.
Higher mineral content of zinc, iron, phosphorus, and potassium
More CLA which is a fat that helps fight off cancer, is healthy for the heart and metabolism
Grass-fed beef is less likely to carry antibiotic resistant superbugs. A consumer reports study found that grass-fed beef only had about a 6% incidence of the worrisome bacteria compared to 18% in conventional beef.
To summarize, in the same way that vegetables are only as healthy as the soil they’re grown in, our meat is only as healthy as what it eats. If you’re going to opt for meat, and I believe there are legitimate health concerns where this is beneficial, then you want to opt for top quality and that is grass-fed.
Warmly,
Dr. Antonella
References:
A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef
