Grass Fed Beef Versus Grain Fed Beef

The recent growing popularity of organic products has sparked a debate about grass-fed beef benefits versus the price you pay for it. Is the 2 - 3x supermarket price markup worth it? The bigger issue is more likely the overall health benefits of eating grass fed beef over the conventional grain or corn fed beef. This article will discuss the differences in how the grass fed and grain fed meats are created, processed and ultimately affect your health.

Definition

How cattle are raised will determine the quality and specific makeup of the meat. There are three phases to the process:

Phase 1. This is the infant stage - the calf is born, consumes only milk from its mother and eventually eats grass for the first time in a pasture at 7 - 9 months of age.

Phase 2. This stage is where the type of feeding methods change in the process. This phase will last from the end of phase 1 to just before the slaughter to yield the meat. grass fed beef eat grass from the ground while grain fed will eat a variety or different grains in a lot of cases in an enclosed environment.

Phase 3. This finishing stage is just before harvest which involves rapid growth. Some producers will use grain at this stage even though the cattle have been fed exclusively grass up to this point. This is the time when the cattle increase in weight faster than any other time frame. How they are fed will drastically change the finished product in both weight and quality of meat.

Your local supermarket or butcher shop will offer four types of meat which will vary in exposure to grain.

1. Veal - this is calf meat from phase 1 above. It has never been fed grain and will be predominantly males as they do not produce milk so are of lower value as adults.

2. Organic or 100% grass fed - cattle that have spent their whole lives in a pasture.

3. Initially grass fed beef but finished in phase 3 with grain.

4. Grain fed beef that have been raised in the conventional manner and have not eaten grass in a pasture at all.

This list (not surprisingly) is also in order of most expensive to least expensive.

The Benefits

Unfortunately the research on this topic is fairly limited as it is not a really popular concern to the public. With limited data, we will compare only the two extremes - 100% grass fed and 100% grain fed beef.

One research group did a comparison of grass fed and grain fed beef using samples from different farms in the continental USA. Having samples collected in this way takes into account the different regions of the country with differing quality of both grass and grains as feed. The meat tested is the same beef that you would find in a supermarket. All of the farms are the suppliers of meat to the local grocery stores, restaurants, burger joints, etc.

The results were not overly surprising - the nutrient profiles of the two types were very similar.

- the fat in grass fed meat is a darker yellow color possibly due to larger amounts of vitamin A and carotenoids

- slightly less marbling (lines of fat in the meat) in grain fed which makes it a little leaner

- a little less unsaturated fats but more omega-3's and saturated fats in grain fed beef (but not by very much)

- the ratio of omega-6 fats to omega-3 fats is much lower in grain fed beef at 2.45 compared to 9.6 for grass fed meat. Omega fats are known to have anti-inflammatory properties so the high ratio is much better.

There was a different study that looked at the effect of using grain in the last two months of cattle development. The findings showed that the longer grain was used, the more saturated fats were produced. This is the opposite of the previous research. The other results were the same.

Overall, the findings make the two types of meat very similar with only omega fats being better in grass fed beef.

Human Benefits

We have taken a look at the research involving the meat itself but what about feeding it to humans and seeing the result? Another group did a 4 week test where they fed two groups of people beef that was either grass fed or grain fed in the final phase of growth. The subjects underwent blood analysis which showed the grass fed beef group had significantly better levels of omega-3 fats, lower omega-6/omega-3 fat ratio and higher levels of DHA (docosahexaenoic acid). DHA is a fish fatty acid that has been shown in research to improve memory and slow the progress of Alzheimer's disease.

Based on these findings, anyone who does not eat very much fish to obtain DHA would benefit from grass fed beef to obtain it, even if the amount is not as significant.

Commercial grain fed beef is notorious for containing antibiotics and artificial hormones as the cattle are treated in captivity. Grass fed beef would help lower the risk of exposure. Testing in this area is quite limited so some of it is speculation.

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8 One-Pot Pastas

Top 7 High Protein Foods

Why is protein important?

Protein makes up every cell in your body; your nails, bones, skin and hair are practically all protein. But protein does even more than that, helping to create enzymes, hormones and other physiological chemicals needed for the proper functioning of your body. So you can probably see why it's important that you get the right amount of protein to function.

Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.

1. Salted cod

The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.

2. Fresh tuna

Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.

Chicken breast / turkey: both lean poultry hover around the same amount of protein content. They both have about 22g per 100g. The difference lies in the fat intake, which is lower in the case of turkey meat.

3. Beef

Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:

4. Beef liver

Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.

5. Seafoods such as prawns

Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.

6. Soybeans

Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.

You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.

7. Gelatine

Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.

Always remember your caloric intake when choosing your protein and remember balance is key.

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Every Day Healthy Fit Grilling

With Memorial Day here, it's grilling season and as I looked at this week's menu my first thought was that I have to get the grill fired up but do it in a healthy way - and think beyond the fatty ribeyes I ate regularly for so many years.

Many us when we think of grilling we think of the huge slabs of meat and often the guy cooking them with a beer in hand and maybe a beer belly to match that slab of meat - typically not the healthy, fit image we are all striving for. But grilling in recent years has transformed dramatically from the days of a simple burger or steak on the grill. With the introduction of simple gourmet techniques like marinades or the introduction of unusual ingredients and spices, grilling today provides awesome quality food and cooked properly can be very fit. So let's look at some ways to keep your grilling days super-fit and soul-satisfying.

First, if you want to stay fit don't forget what are probably the healthiest thing we can eat - vegetables. Fresh vegetables can be cooked easily on the grill without fat and kept crisp to maintain phytonutrients. Whether it's peppers, tomatoes or onions on a kabob or just some simple vegetables grilled to accompany the meat or fish you will also be grilling, the more color the better. A classic American summertime food like sweet corn which is normally covered with butter can be made every bit as flavorful but far healthier when corn meets the grill. When I cook grilled sweet corn I just rub a bit of olive oil and sprinkle a bit of salt and pepper over it, grilling it until is has a few blackened kernels for taste you won't get from a pot of boiling water. No fatty butter there, only good fat from olive oil but still with all the flavor you want.

Second, let's look at our protein sources. Choose less fatty meats or fish and marinade them for flavor since they don't contain much fat which typically provides flavor. For beef: flank steak, sirloin, or beef tenderloin are good choices. Chicken breasts are perhaps the healthiest choice, and certain cuts of pork can be very healthy too.

Third, get creative with rubs, marinades, and sauces. Use rubs or marinades and the results can be outstanding. Marinades mean you can cook with out any added fat. You can also make meal preparation time super-quick by spending a few minutes in the morning marinating the meat and then in minutes prepare the dinner after a long day of work. I also have a special device for marinating that a chef at a Ritz Carlton at Half Moon Bay told me about after I had some amazing short ribs for dinner one night - but that's a topic for another day's blog. And for serving, maybe even include a sauce such as a vitamin-rich Argentina-inspired garlic chimichurri sauce or chipotle sauce which I often add depending on my mood. Even a simple hamburger can be made incredibly delicious and more healthful with the right approach (see my video on the grilled sirloin burger with chipotle sauce and guacamole which I will be cooking this evening and posting here later as an example),

Fourth, use your grill in innovative ways for other things. I use my gas grill for my homemade bruschetta. True authentic bruschetta (the real garlic bread) was always cooked on a greal grill, not an oven. In fact, the word bruschetta comes from an Italian/Latin word "bruscare" meaning to grill or cook over a fire. And talk about fit and delicious: grilled bread topped with a mixture of olive oil, fresh tomatoes, basil, and garlic, (or other ingredients like a fava garlic bean spread - get creative!) - rich in antioxidants, phytonutrients, and other vitamins. Need a super-low calorie meal some night? On occasion, I've had just bruschetta with wine and maybe a few bites of prosciutto or a simple bean soup for protein. Great summertime simple super-light meal.

Some final tips?

Watch the sodium and watch prepared marinades as most are full of way too much salt and fructose. You can make a marinade in minutes that is far healthier based on whole foods rather than dehydrated garlic, salt, and chemicals.

Watch your portions. Even a healthy meal will put fat on your body if you eat too much. Avoid that second serving.

Stick with low fat toppings. Most of the time watch out for cheese and mayo and instead choose a healthy fat source such as avocado or a topping with no fat.

And finally, just to be clear, I do sometimes cook something fattier and less healthy on the grill, whether it's a big ribeye or a beef brisket or Boston butt smoked, or even a simple burger. But rather than the weekly steak I used to eat, now I eat it rarely and choose healthier alternatives most days. But it never hurts to mix it up a little - after all we eat not only to keep our bodies fit but also our souls engergized. A little variety never hurts and it will keep your food and your life more interesting!

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Meatballs Are Not Just a Ball of Meat Nnational Meatball Day

Meatballs Done Right Are the Best

I was watching television the other night and Kitchen Nightmares came on. The episode was about an Italian restaurant in Brooklyn, New York. Yes, they made many mistakes and I saw one mistake that was not mentioned. This mistake makes me sick to my stomach.

This Italian restaurant froze their meatballs. That is, not even what made me the most angry. What fired me up the most was the fact that they did not use any bread in their meatballs. I saw no trace anywhere when the meatball was cut open. That sounds trivial, but is far from it.

Meatballs are not just ground beef rolled up into a ball - that is what Subway and other generic subs shops do. In the old days when people were really poor, they had to stretch their expensive ingredient - meat. They did that with bread that was stale. Stale bread had to be used for the family to maximize their food dollars. Nothing was wasted. Days What may or may not have been realized by these "poor" people was that the stale bread brought a new texture and in the future, flavor to a meatball. I will get into the futuristic portion of my last statement later on, but first I will give you the recipe for a Basic Meatball.

Ingredients:

1 pound ground chuck

one half loaf hard as a rock stale Italian bread

2 eggs - Deacon

4 cloves garlic - chopped fine

4 Tablespoons Fresh Italian Parsley - rough chopped

3 Tablespoons Parmesan cheese, grated

1/2 teaspoon salt

1/2 teaspoon pepper.

Preparation:

1. Place the stale bread in a large bowl and cover with cold water until it is soft. Remove it from the water and

thoroughly squeeze all the water out. Dry out that large bowl.

2. Break the bread up and place it in that bowl

3. Place everything else in that bowl and with your hands mix everything together until evenly distributed.

4. Place approximately 1/4 inch of oil, (Olive, one, vegetable, whatever you have.), in a large frying pan

5. Heat the oil over Medium/High Heat

6. Roll the meatballs to the size of a little bit larger than a golf ball

7. Fry the meatballs until they are brown on all sides.

8. Place the meatballs on some paper towel to drain any excess oil.

When I was a kid, my friends would appear at my house on Sunday morning for a meatball on a fork. They would call them Italian Lollipops.

Futuristic Stuff - Some further things that can be done to make meatballs even better are to soak the bread in milk. That will add some added richness. Also, use one third ground beef, one third ground veal and one third ground pork. Some people also add pine nuts and/or raisins to the meatballs. Personally, pine nuts not my preference, but e.online veryone likes what they like.

When a meatball is placed in a bubbling pot of tomato sauce, it adds its flavor to the sauce. When the meatball is braised and softened by the sauce, then their marriage will be consummated.

If you like meatballs, please take the time to make them correctly. I can pick off a poorly produced meatball anywhere. If that makes me a snob, so be it.




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What If The World Went Vegetarian?