The rise of the 21st Century Cave Man
Who can resist a delicious bone-in ribeye? Or maybe you go for the New York strip. Am I right? Back in the stone age, sourcing quality meat meant hunting and killing animals. It was usually a group effort and was often time consuming, physically demanding, and sometimes dangerous. Not to mention you might get skunked and come back to the tribe empty handed. Game wasn't always plentiful, and cavemen sometimes went days between consuming a meal that included meat. For most modern Cavemen and Cavewomen, finding and securing your protein needs is not an arduous tasks fraught with danger. Usually it is as simple as a quick trip to the grocery store. But for some it raises their first big question when making the switch to all things Paleo...
"Isn't red meat bad for me?"
For the last 30 years, health experts have warned the American public about the health risks of eating red meat. Studies conducted on the effects of its consumption often point to the frightening harmful effects of two of the most feared dietary enemies - the dastardly duo of cholesterol and saturated fat. The conventional wisdom of today, accepted by most Americans as "the truth," is that eating red meat leads to an early death caused by heart problems or cancer. But is all red meat really the same? Are all steaks created equal? No. No, They're not. Consumers have been led to believe that meat is meat is meat. In other words, no matter what an animal is fed, the nutritional value of its products remains the same. This is not true. An animal's diet can have a profound influence on the nutrient content of its products. If you take a closer look at the nutritional value of grass-fed meat and compare its nutritional differences of grain-fed, feedlot meat, you will see that making blanket statements about the dangers of eating red meat is simply ignorant. When it comes to sourcing quality red meat you have two major choices: Factory raised CAFO (Concentrated Animal Feeding Operation) feedlot meat and Organic, and Grass fed meat. And the difference is obvious. But before we get into the health benefits of eating Grass fed beef, let's look at why grain fed feedlot red meat is something you might want to steer clear of. Pun intended. Sorry, I couldn't resist.
Grass Fed Vs. Grain Fed
For the most part, all cows start on grass. Even your average "Frankensteer" CAFO cow starts with grass before being switched to concentrated feed. Even though cows are naturally designed to be grass eaters, and many cows are fed pastured and fed a natural diet, the finishing process of fattening a cow before slaughter often makes the difference between a healthy steak and one that is paleo un-friendly. The USDA has strict guidelines for what defines a cow as grass fed or grain fed.
Grain-fed -- The animal was fed grain at some point, probably in the last few months of life. This could be in a large CAFO or on a small family farm. If an animal has EVER consumed corn, soy, brewers grain, or other grain-based feeds, the meat can't be labeled grass-fed.
Grassfed -- A USDA term that means the ruminant animal (beef, sheep, bison, or goat) has been fed nothing but grass from weaning to harvest. The term doesn't guarantee, however, that the animal wasn't given antibiotics or hormones at some point, and it also doesn't necessarily mean the animal was raised without some confinement. Meat labeled grass-fed may be imported from other countries. This term has legal standing, and to use it as a marketing claim or on a label, the producer has to be sure the animals were raised in accordance with the rule.
So for a cow to truly be labeled as grass fed, it must meet the USDA requirments. Period.
So just what does a standard grain fed CAFO cow eat? Well, standard feedlot cows are fed Concentrated Feed that can include any number of miscellaneous ingredients, but the base food is a grain mixture, typically of corn and corn byproducts, soy and soy hulls, spent brewery grain, and other cereals. CAFO nutritionists have even been known to including cotton byproducts, stale candy, beet and citrus pulp, and peanut shells in their cows’ diet. Factory raised, CAFO cows are confined, get no physical exercise, are stressed, and are fed a diet they were not designed to eat. Switching a cow from grass to grain is so disturbing to the animal’s digestive system that it can kill the animal if not done gradually and if the animal is not continually fed antibiotics. So after the cows are filled with corn and soy to make it as fat as possible, it's pumped with growth hormones and antibiotics to keep them alive long enough to mature to the slaughter. Factory produced meat not only makes you sick from all the hormones and chemicals, it gives the animal a miserable life and damages the environment at the same time. Sounds pleasant, right?
When cows eat corn and soy, they grow fat. And it marbles the meat with fat. But it's the wrong kind of fat. You probably know about Omega 3 and Omega 6 fats. These are essential fats that the body cannot manufacture on it's own. Your body needs both fats. And the balanced ratio of these two fats is important for optimum health. Omega 3 fats are anti-inflamatory. Omega 6 fats are pro-imflamatory. Too much Omega 3, and you blood thins. Too much Omega 6, and it triggers an inflammatory response that has been linked to the cause of all modern diseases. We're talking digestive disorders, heart disease, obesity, and Cancer. While the omega-6:omega-3 ratio in CAFO beef is worse than the ratio in grass-fed beef, it’s not because there's too much omega-6 content of beef fat with grain feeding. The absolute totals of omega-6 in grass-fed and grain-fed are roughly similar to grass fed beef. The problem is that the omega-3 in corn fed beef is practically basically nonexistent. When a cow is allowed to pasture, eats a diet it was designed to consume, and is free from growth hormones and antibiotics, the meat the cow produces is supremely more nutritious.
And because meat from grass-fed animals is lower in fat than meat from grain-fed animals, it is also lower in calories. That's good news for your waistline. (Fat has 9 calories per gram, compared with only 4 calories for protein and carbohydrates. The greater the fat content in a steak, the greater the number of calories.) As an example, a 6-ounce steak from a grass-finished steer can have 100 fewer calories than a 6-ounce steak from a grain-fed steer. If you eat a typical amount of beef (66.5 pounds a year), switching to lean grassfed beef will save you 17,733 calories a year. That's a whopping six pounds a year. Imagine if all Americans switched to grassfed meat. Could that make a difference in our nation's obesity epidemic?
Weird Science
If you haven't seen the movie Weird Science you should. It's a classic. One of my favorite movies from the 80's. What does that have to do with healthy meat? Nothing really. Except the title. Weird Science. The word Science comes from the Latin word scientia, meaning knowledge. And by definition, science it is the systematic study of the nature and behaviour of the material and physical universe, based on observation, experiment, and measurement, and the formulation of laws to describe these facts in general terms. But who's science are we talking about? Scientific research, done by two separate entities, both in the name of exposing the truth, can often reveal competing arguments that both answer the same question, "Is red meat good or bad for me?"
A recent study published by researchers from Harvard Medical School (HMC) claims that eating "red meat" can lead to an early death caused by heart problems or cancer. But just like most other studies conducted on meat, this one, which was published in the journal Archives of Internal Medicine, does not differentiate between red meat from feedlot cattle and red meat from grass-fed cattle, which are two entirely different foods with very different effects on health.
Another study, conducted by researchers from California State University (CSU) in Chico, and the University of California (UC), Davis, that was published in Nutrition Journal in 2010, shows the major differences between grain-fed, feedlot meat and grass-fed, pastured meat. They evaluated the way feeding cattle grass, which is their natural food of choice, compares to feeding them grains, which is not their natural food of choice and is often responsible for making them sick. They found that in virtually every nutritional category evaluated, grass-fed meat was far superior to grain-fed meat. In particular, the omega-3 fatty acid profile in grass-fed meat was found to be similar to that of fatty fish, which is touted by health officials as a type of meat that promotes health. Grass-fed cows were also found to produce meat that is higher in conjugated linoleic acid (CLA), a healthy fat that fights obesity and protect cells from cancer-causing free radicals and promotes vitamin E tocopherols, which protect against cardiovascular disease and cancer. Wait a minute... First they say it's bad. But another group say's it's good. Grass fed meat might actually lower the chances of getting a heart attack? Grass Fed beef is lower in fat and calories. And there is a considerable nutritional difference between pasture-raised and feedlot-raised cows. In fact, lean grass fed meat is about one third the fat as a similar cut of grain-fed meat and has the same amount of fat as a skinless chicken breast.
Pastured red meat is a natural source of many B vitamins. Eating foods that contain naturally occurring B vitamins is important because it helps promote a healthy body. Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.A 3-oz. serving of grass fed red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps your satisfied for hours following your meal. The Institute of Medicine recommends women consume 18 mg of iron each day and men consume 8 milligrams. Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods. Adding red meat to your diet one or two times a week can help you consume the amount of iron your body needs for your red blood cells to transport enough oxygen to all the other parts of your body. Iron deficiencies can contribute to learning problems, low energy and behavioral issues. A 3-oz. serving of lean ground beef supplies 2.4 mg, and a serving of lean pot roast supplies 2.6 mg.
Still on the fence?
Red meat meat has a place in a healthy Paleo diet as long as you choose the right beef and eat sensible portions in moderation. Putting all the scientific research, health benefits, and environmental issues aside, the final decision for me comes down to flavor. Pastured, grass fed meat simply tastes better that the conventional corn fed variety. Trust me on this one. One bite from a grass fed steak, and you won't look at grocery store steak the same.
The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.
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