Choosing the Right Steak / Beef – Grass-Fed, Grass-Finished

Big Horn Culinary College asks you to consider this quote: “You are what you eat“. Deeply scientific deets aside, there’s a lot of truth to the statement! Now, taking things a step further by considering this: “You are whatever you’re eating has eaten“.

At face value, this might sound a little silly. Beef is beef and chicken is chicken, right? Not quite...

We’re all somewhat familiar with this concept thanks to how certain products are marketed (“Organic”, “Antibiotic Free”, etc.), and the general consensus is that organic products with few-to-zero additives are the best. But, how does this apply to steak? What should we be looking for at the supermarket? 

Categories of Steak & Beef in the United States

In the U.S., steak and beef is often labeled based on how the cattle were raised and fed, which influences flavor, texture, and nutritional profile. Here’s a quick breakdown:

• “Grain” (Soy)-Fed Steak: Most conventionally raised cattle in the U.S. are soy-fed, meaning their diets are primarily soy and corn-based after an initial period of grazing. This type of diet leads to rapid weight gain, making the meat typically more marbled and tender. However, soy-fed steak often has a far less favorable fat composition compared to grass-fed beef.
• Grass-Fed Steak: Grass-fed cattle start their diets on pasture, eating grasses and other forage. In the U.S., grass-fed often means they were primarily grass-fed but may have been finished on grain (corn or soy) to promote marbling. This beef is leaner with an earthy, robust flavor and has a higher omega-3 fatty acid content than conventional, soy-fed beef. Nonetheless, these animals’ mixed diets – ultimately including lots of soy – are still not the healthiest option. 
• 🌟Grass-Fed, Grass-Finished Steak🌟: “Grass-fed AND Grass-finished” means the cattle ate grass or forage for their entire lives, never receiving grain or soy feed. This beef is often a bit leaner than both soy-fed and grass-fed varieties, but that doesn’t mean it’s short on flavor! Often, grass-fed, grass-finished beef sports a more intense flavor. Grass-finished beef is prized for its natural nutrient profile, including higher levels of omega-3s, CLA (conjugated linoleic acid), and certain antioxidants. 

Dive into the Health Benefits of Grass-Fed, Grass Finished

Grass-fed, grass-finished steak stands out for its unique and beneficial fatty acid profile, which differs significantly from grain-fed beef. One of the main advantages is its higher omega-3 fatty acid content. Omega-3s are essential fats linked to heart health, brain function, and reduced inflammation. Because grass-fed, grass-finished cattle consume forage exclusively, they develop a higher ratio of omega-3 to omega-6 fatty acids compared to grain-fed cattle, whose diet typically shifts the balance toward omega-6 (not ideal; we want the balance to tip in favor of omega-3!).

In addition to omega-3s, grass-finished beef is rich in conjugated linoleic acid (CLA), a type of fat associated with potential benefits like improved metabolic health and immune function. CLA is thought to have anti-inflammatory properties and may even help the body manage body fat. Grass-fed, grass-finished beef also contains higher levels of antioxidants, including vitamins E and A, which help to protect fats from oxidizing and support cell health.

With a more favorable fatty acid balance and additional nutrients, grass-fed, grass-finished beef offers a leaner, nutrient-dense option for those looking to incorporate healthier fats into their diets.

So, the ultimate takeaway? When possible, opt for grass-fed, grass-finished beef products. It’s healthier, tastier, and you can rest assured knowing that the animal lived its best life, too!