For those of you who eat beef: Is grass-fed or grain-fed better?

Many of us love to eat beef . But when you go to a store, or when you talk to a friend abroad, you may have heard about two types of beef: 'Grass-fed beef' and 'Grain-fed beef.' So you may be wondering, "What's the difference between these two? Which one is actually good for my body?" That's what we're talking about today to find the answer to that question.

First, let's see, what is the difference between Grass-Fed and Grain-Fed?

This is very simple to understand. As the name suggests, this difference is determined by the food that these animals eat.

• Grass-fed beef: This refers to meat from cows that have been raised on a diet of mostly natural foods, such as grass, throughout their lives. These animals are often free-range in pastures.

• Grain-fed beef: These animals eat grass early in their lives, but are later brought to farms and fed a diet containing grains like soy, corn, and other additives to help them grow faster. Sometimes, they are even given growth hormones to help them gain weight faster and antibiotics to prevent disease.

Many people believe that getting meat from grass-fed animals is a more humane way to go.

What is the difference from a nutritional perspective?

While there are no large studies to prove that grass-fed beef is healthier, there are some differences in the nutritional properties of the two types. Let's look at this table to make it easier to understand.

What are the general benefits and risks of eating beef?

Regardless of the type of beef, there are benefits to our bodies from eating it, as well as risks that can arise from eating too much of it.

Benefits of beef

• Important for blood health: Beef is rich in iron . Especially the type called heme iron, which is easily absorbed by the body. This iron is essential for making hemoglobin, the protein that carries oxygen in our blood. When you lack iron, you can develop iron-deficiency anemia , which can make you feel tired, fatigued, and weak all the time.
• Helps with immunity and healing: Beef is a food rich in zinc. Zinc is essential for wound healing, keeping the immune system strong, and for the development of children.
• Excellent for muscle function: Beef is a high-quality source of protein. This means that it contains all the amino acids that our body needs. For those who exercise, this protein is very important to prevent muscle weakness as we age. Also, the amino acid beta-alanine found in beef helps our body make a compound called carnosine . This carnosine reduces muscle fatigue and increases performance.

The dangers of overeating

Beef is a food high in cholesterol and saturated fats, which can cause fatty deposits in the blood vessels.

Other risks to be aware of when eating beef

In addition to fat and cholesterol, there are a few other things we need to be aware of when eating beef.

• Bacterial infections: Undercooked beef, especially minced beef/burgers, can carry bacteria such as E. coli . Mincing meat can spread bacteria throughout the meat, so it's important to cook minced meat thoroughly . In steak, the bacteria are on the surface, and cooking kills them.
• Parasitic infections: Eating raw or undercooked beef can lead to the transmission of parasites such as beef tapeworm .
• Iron overload: Although it doesn't happen often, people with a genetic condition like hereditary hemochromatosis can have an excessive amount of iron in their body, which can damage their liver and heart. If you have this condition, talk to your doctor about limiting your intake of red meat.
• Cancer risk: Eating too much red meat and cured meat and cooking meat at high temperatures (well done) has been found to be associated with an increased risk of colon cancer.

How to prepare beef healthily?

Follow these simple tips to reduce unhealthy fat while reaping the nutritional benefits of beef.

1. Choose cuts with less fat: When buying meat at the store, choose cuts of meat that are labeled "lean" or "extra lean," meaning they have the least visible fat.

2. Remove visible fat: Before cooking, trim off as much of the visible fat as possible. Most of the remaining fat will melt away during cooking.

3. Choose a good cooking method: In methods like grilling and roasting, the meat is placed on a grate, so the melted fat drips down. This reduces the amount of fat that gets on your body.

4. Tasty, healthy ways:

• Marinate the meat with something like lemon juice and soy sauce for a while and then bake it in the oven.
• Mix the spices well and grill.
• Cut into small pieces, put on skewers with vegetables, and enjoy.