Grass Fed and Pasture Raised Meat, Poultry & Dairy

In planning out a well-balanced diet, meat, poultry, and dairy are some food products that cannot be neglected. These groups provide their own set of nutrients which we cannot obtain from other food sources, so, unless you’re a vegan or a vegetarian, you would want a few servings of those essential foods to stay on top of your health.

We are well aware that different cuts of beef, pork, and poultry contain varying amounts of protein and fat – two nutrients that are vital for optimum health, and two of the main reasons why we include those foods in our plate in the first place.

However, it’s interesting to find out that not only the cuts of meat have a direct effect on the nutrients that they supply, but, also the way that these animals were fed and raised.

As such, two terms that have gained quite the popularity as of late are: grass-fed and pasture-raised.

In this report, you will find a detailed explanation on how they differ from the traditional meat, poultry, and dairy products that we commonly shop for.

What is Grass-Fed?

Traditionally, when animals reach a certain age, they are sent to feedlots, where they are fed with soy, grain, and are treated with hormones and other supplements that aim to force their growth. When animals are referred to as grass-fed, it means that they are kept home on grassy plains to feed on their natural food, the grass, and thus grow naturally and more healthily.

What is Pasture-Raised?

While often confused against each other, there’s a very thin line that differentiates grass-fed and pasture-raised. Pasture-raised is a generic term that refers to animals raised in pasture – their natural habitat. While the word pasture may lead us all thinking about “grass”, pasture-raised animals do not necessarily feed on grass alone.

In the pasture, you will find a variety of crops, legumes, seeds, and all sorts of plants and insects. Some pasture-raised animals may also be fed with organic grains, such as soy, oats, corn, barley, and triticale, and be given other health supplements.

Grass-Fed and Pasture-Raised vs. Grain-Fed Products

Generally, the early lives of cattle start out the same, where they depend on their mothers’ milk until they are allowed to roam on pastures and feed on grass and other plants. After about six to twelve months things turn out differently for animals sent to feedlots (grain fed) and animals kept at home or pasture (grass fed or pasture raised).

Diet

When animals are sent to feedlots, they are fed with grains, given hormones and other drugs to hasten their growth. They will have to stay there for a few months until they are moved to the slaughterhouse.

To make matters worse, some of these animals aren’t just fed with grains, but with certain waste products known as “by-product feedstuff”. These may be in the form of candies, bakery and potato wastes, floor sweepings, etc.

On the other hand, grass-fed and pasture-raised animals spend the remainder of their lives differently. They spend their adulthood largely in their natural habitats, feeding mainly on grass, seeds, other crops, and insects (for omnivores, such as, chickens, ducks, and turkeys).

Environment

Unfortunately, the conventionally-raised animals which are sent to feedlots are forced to suffer unsanitary living conditions. Because they are often housed inside a small space, they live too close to each other and to their own manure, making them susceptible to acquiring various diseases.

To avoid such diseases, they are given antibiotics, but, too much antibiotics can make bacteria resistant, which can become a huge problem when us, humans have acquired a similar strain.

On the other hand, pasture-raised animals spread their manure over a large area of land, producing organic fertilizer instead of a source of disease. The risk for contamination is so low that they do not even require antibiotics for survival.

Additionally, animals raised outdoors are allowed to move around and perform their normal practices, such as, roosting, rooting, or grazing.

Fatty Acid Composition

There’s quite an obvious difference in terms of the fatty acid composition between grass-fed and grain-fed beef. While grass-fed and pasture-raised beef may contain very similar amounts of omega-6 fatty acids as compared to conventionally-fed beef, grass-fed beef contains very high amounts of omega-3 fatty acids – about 5 times higher than grain-fed varieties.

Grass-fed beef also contains twice the CLA (Conjugated Linoleic Acid), and is known to have less saturated and monounsaturated fats. Both omega-3 fatty acids and CLA are vital nutrients our bodies need, and neither is produced by the body naturally and can only be obtained from the food we eat.

CLA is typically found in whole milk, lamb beef and butter. Meat from grass-fed animals has 2 to 4 times more omega-3 fatty acids than meat that comes from grain-fed animals.

Other Nutrients

While red meat, whether grass-fed or grain-fed, is highly nutritious, grass-fed and pasture-raised beef still provides more essential nutrients, such as, Vitamin A, Vitamin E, Iron, Zinc, Potassium, Sodium, and Phosphorous.

Taste

Grass-fed and pasture-raised products often taste leaner. There may also be some subtle differences in texture, although some people may still prefer grain-fed beef. The best thing to do is to try both and examine which type better suits your taste.

Cost

Grass-fed and pasture-raised beef typically cost more than grain-fed ones. For some, it may be worth the extra cost because of its nutritional value, but, not for everyone. Additionally, some people may have a hard time in accessing these products, since they are often found in Whole Foods stores or farmer’s market.

Grass-Fed Versus Pasture-Raised

It is easy to assume that an animal raised in the pastures only feed on grass. But the truth is, ranchers may feed them with grains, especially during the winter months.

The same goes for grass-fed animals, which, do not necessarily have to be pasture-raised. Some animals can be kept in a barn, but, be fed with grass only, although this scenario is quite rare for grass-fed animals.

It’s worth keeping in mind that grass-fed refers to what an animal eats, and pasture-raised refers to where it mostly eats.

While grass-fed or pasture-raised meat and dairy products are always preferred over conventional ones, there are some animals which cannot be categorized as purely grass-fed or pasture-raised.

Chickens and turkeys, for instance, are omnivores, meaning they feed on both plants and animals, such as, worms and insects. As such, you can say that a chicken or a turkey is pasture-raised, but, you can never say that it is grass-fed. The same goes for eggs that are produced by different bird types.

You can also find pasture-raised pork in the market, but, not grass-fed pork, since pigs need grains for survival.

The term grass-fed can only be applied to cows, goats, and lambs, because these animals can survive on grass alone. Dairy products, such as, cheese and milk that come from these animals can also be referred to as grass-fed.

Still, you can also say that a cow is pasture-raised and not 100% grass-fed, if it was allowed to roam in the pastures but still fed with some amounts of grain.

Specific Foods and Their Benefits

There are distinct differences between specific food’s nutrient values and how they affect the human body based on how the animal that supplied them was raised. Here are some important facts to consider when planning your diet.

Pasture-Raised Meat and Eggs

Provide more of good types of fats and less of the bad types.
Do not contain harmful chemicals as a by-product of injected drugs and hormones.
More nutrient dense and so provide more nutritional benefit calorie for calorie.
Richer in omega-3 fatty acids. Omega-3 is a fatty acid that helps decrease the risk for high blood pressure, heart attack, and cancer, and helps prevent brain problems such as schizophrenia, depression, ADHD, and Alzheimer’s disease. As previously mentioned, humans can only obtain omega 3s from food.
Rich source of CLA (conjugated linoleic acid), a type of good fat that helps reduce the risk for cancer and tumor growth. Like omega 3s, CLA can only be obtained from food.
Richer in Vitamin E, an antioxidant known to have anti-cancer and anti-aging properties.

Grass-Fed Beef

The term “beef” is generally used to describe the flesh obtained from a family of animals known as Bovidae. Although “cow” is most commonly used to describe this family, “cow beef” is just one of the many types of beef, alongside Heifer beef (flesh from a mature female which had never calved), Steer beef (flesh from a castrated, mature male), and Bull beef (flesh from an uncastrated, mature male), and Stag Beef (flesh from a mature male which had been castrated after reproduction).

Main Benefits

Contains twice the level of lutein and beta-carotene as compared to grain-fed beef.
Decrease in cholesterol levels from about 39% to 22%.
Higher Vitamin E content, as much as, three times compared to non grass-fed cows.

Other Health Benefits

Provides up to 3.5 gm of omega-3 fatty acids for every 4-ounce serving, or the equivalent of 100% of the daily requirement for omega-3.
Provides two to three times the amount of CLA – about 500 to 800 mg for every 4-ounce serving. CLA is a rare fatty acid that is made from linoleic acid.
On top of CLA, grass-fed beef also provides higher amounts of vaccenic acid, another type of fatty acid that is converted into CLA by the normal flora in the digestive tract.

Things to Remember

If you want to ensure that you are getting genuine grass-fed beef that complies to the standards of the US Department of Agriculture’s Agricultural Marketing Service, look for the USDA shield on product labels.

Grass-Fed Cheese

For over 8,000 years, cheese making has been practiced by different cultures throughout the world, originally as a method to preserve the nutrients of fresh milk while extending its life.

However, in many cultures, the milk used to create cheese is not necessarily cow’s milk, but milk from other animals including goats, sheep, buffalo, bison, yaks, camels, horses, and even reindeer.

In the US, however, commercially available cheeses are often made from cow’s milk, and can be marketed as either fresh cheeses (not fermented) or ripened cheeses (fermented).

Main Benefits

One ounce of grass-fed cheese supplies at least 30 mg of CLA, a type of fat that helps support the immune and inflammatory systems, improve blood sugar regulation, improve bone mass, reduce body fat, and lower risk for heart disease.
Grass-fed cheese has higher levels of omega-3 fatty acids – at least 100 mg per ounce. It also improves the omega-6 to omega-3 ratio to about 4:1, as compared to 7:1 or higher in an average adult. Too much of omega-6 increases the risk for cancer, inflammatory diseases, obesity, and diabetes.

Other Health Benefits

Moderate intake of cheese, particularly grass-fed cheese can help in regulating blood sugar levels. This is mainly attributed to the presence of calcium, and the Vitamins K and D. Vitamin deficiency and calcium deficiency are some of the known culprits for elevated blood sugar.
Cheese that is inoculated with friendly bacteria or the so-called “probiotic cheese” is known to help keep the digestive tract healthy.

Things to Remember

Even if you’re eating grass-fed cheese, it is advisable to eat cheese that comes from whole milk and to keep your consumption at 1 ounce or less per day. Whole milk is categorized as a whole, natural food, and provides the highest amounts of key nutrients that cannot be obtained from processed forms, such as, pasteurized milk.

Grass-Fed Cow’s Milk

Mammals, including cows, can produce milk through the process known as lactation. However, it is interesting to note that not all cows are bred to become dairy cows, and only special types of breeds such as Holsteins and Jerseys are bred for the purpose of milk production.

Female cows tend to give birth to their first calf and start lactating at around 2 years of age. Female dairy cows can produce milk 80% of the year, lasting for 6 to 10 years, depending on the steps taken to initiate the lactating cycle.

Main Benefits

Milk is an excellent source of Vitamins B2, D, and B12, as well as, minerals such as calcium, phosphorous, and iodine. The benefits are much more pronounced when the milk consumed is from grass-fed rather than grain-fed cows.
Recent studies suggest that an 8-ounce serving of grass-fed cow’s milk can provide at least 75 mg of CLA.
100% grass-fed, whole cow’s milk can provide antioxidants, such as, biochanin A, formononetin, and prunetin.
There’s a 50% increase in Vitamin E levels in grass-fed cow’s milk than grain-fed cow’s milk.
4 times higher the level of beta carotene as compared to grain-raised cows.

Other Health Benefits

While the omega-3 content of grass-fed cow’s milk can vary depending on the crops available and the cow’s breed and age, what is notable is the low ratio of omega-6 to omega-3. Omega-6 is known to interfere with the metabolism of omega-3, so keeping the ratio low will be most beneficial for omega-3 intake.
While 8 ounces of grass-fed cow’s milk contains about 8 gm of total fat, about 25% of this consists of monounsaturated fats or “good fats”. Although about 56% is made up of saturated fats, the composition of the saturated fats present in grass-fed cow’s milk are actually more beneficial and are more easily metabolized than those found in non grass-fed cow’s milk.
When consumed at about 2 to 4 cups each day, grass-fed cow’s milk can help decrease the risk for gout in both men and women.
Regular intake of milk can decrease risk for bone fractures and osteoporosis.

Pasture-Raised Turkey

Turkeys are large birds that belong to the family Phasianidae, and are native to North and South America. Turkeys can reach about 30 to 35 lbs in weight, can run at 20 to 25 mph, and can fly short distances with speeds of approximately 50 to 55 mph.

Although most often highlighted as a high-protein food, turkey is host to a broad range of other nutrients due to its diverse diet that consists of grasses, berries, seeds, and insects. Because they are allowed to roam around most of their lives, pasture-raised turkeys gain access to their natural food and thus are more nutritious than caged turkeys.

Main Benefits

According to recent studies, pasture-raised turkeys were found to have increased levels of omega-3 and a lower omega-6 to omega-3 ratio as compared to conventionally-raised turkeys.
While omega-3 supplements may have shown ability to increase the omega-3 content and lower the omega-6 to omega-3 ratio of turkey meat, pasture-feeding turkeys is still more effective in improving the overall health and fat quality of the animals.
For every 4-ounce serving of turkey meat, about 10 to 60 mg. of DHA (docosahexaenoic acid) is present within the omega-3 fatty acids, a component that is essential in supporting healthy nerve function. The amount of DHA present can become higher in turkeys that have consumed a natural diet.
Turkey is known for its protein richness, providing about 30 to 35 gm. of protein for every 4-ounce serving of skinned, baked turkey breast. 4 ounces of a turkey leg provides about 31 to 32 gm. of protein, while a turkey thigh provides about 21 gm. of protein for a 4-ounce serving.
The protein found in turkey is known to help regulate meal digestion, insulin metabolism, and as a result helps keep blood sugar levels within normal range.

Other Health Benefits

Turkey meat is known to contain all the important B Vitamins – B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panthothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Choline, Biotin, and Folate.
Turkey is a rich source of selenium, providing over 60% of the Dietary Reference Intake in every 4-ounce serving.
Turkey is also an excellent source of iron, zinc, phosphorous, copper, potassium, and magnesium.
A healthy, balanced diet consisting of about 1 to 4 ounces of skinned, turkey meat each day has been shown to reduce the risk of acquiring pancreatic cancer. However, studies do not show any evidence of decreasing cancer risk when turkey skin is eaten alongside red meat.

Pasture-Raised Chicken

Belonging to the bird class Aves, chickens are the most commonly consumed breed among commercially available birds. “Poultry” is a general term used to refer to domesticated chickens, while chickens raised for food are commonly referred to as “broilers” or “roasters”.

Unless slaughtered for food, chickens have an average lifespan of about five to ten years. Broilers and roasters are left to breed and grow rapidly until they weigh about four to five pounds, when they are slaughtered in as little as five weeks (12 to 20 weeks for others).

Main Benefits

Chicken is known for its protein richness, but unknown to many, it is an excellent source of other nutrients as well. For a pasture-raised chicken, about 35 gm or 70% of the Daily Value of protein is present in a 4-ounce serving of chicken breast.
Not only is the protein in chicken meat abundant, but, it is quality protein rich in amino acids, such as, methionine, cysteine, valine, leucine, and isoleucine.
A research study in South Africa showed that eating skinless chicken for about five days per week can help lower both bad cholesterol and total cholesterol levels. Additionally, participants who ate a combination of chicken and fish have shown more favorable triglyceride compositions in the blood as compared to those who have had a diet of lean beef and lean mutton.
There were also higher levels of Anti-inflammatory omega-3, and lower levels of pro-inflammatory arachidonic acid for those on the chicken-fish diet.

Other Health Benefits

Like turkey, chicken meat contains all of B Vitamins such as B1, B2, B3, B5, B6, B12, choline, biotin, and folate.
Chicken provides about 98% of the Dietary Reference Intake of Vitamin B3 per 4-ounce serving of chicken breast, about 40% of the DRI for Vitamin B6, and about 20% of the DRI for choline.
Chicken meat is rich in the mineral selenium, providing about 57% of the DRI for a 4-ounce serving alone. Chicken also supplies iron, copper, magnesium, phosphorous, and zinc.
Increase in chicken intake and reduction in red meat intake has shown to reduce the risk of colorectal cancer.

Things to Remember

Whether pasture-raised or conventionally-raised, raw chicken meat may become contaminated with Listeria, Salmonella, E. coli, and Campylobacter bacteria, which is why it is very important to cook your meat properly. However, the incidence of bacteria becoming antibiotic-resistant is higher in grain fed and conventionally-raised poultry.
The way you cook and eat chicken meat may also affect its nutritional value. For instance, chicken meat is healthier when baked or broiled than when fried. While calorie the content is within the same range, cholesterol and fat contents vary largely in certain cuts. Generally speaking, skinless chicken breast is best, whether the chicken is pasture-raised or not.
When shopping around for pasture-raised chicken meat, it’s also wise to look past the labels, but, rather look for genuinely pasture-raised chicken by asking the grocer about the actual conditions in which these chickens were raised.

Pasture-Raised Eggs

Eggs are regarded as an excellent source of protein, and in fact used as a reference standard in evaluating the protein content in other foods. The protein in egg is known as “HBV” or High Biological Value protein, scoring 100% on the HBV chart.

Main Benefits

Eating one to six eggs per week have shown to increase the number of HDL (high-density lipoprotein) molecules or the so-called “good” cholesterol. Not only that, but egg intake can also improve the function of these molecules.
While there is no evidence showing that a diet consisting of one to six eggs per week can increase the risk for heart disease, too much egg in the diet can increase cardiovascular risk because of the high cholesterol content, so it is important to keep everything in moderation.
Eggs that come from pasture raised hens have been shown to have a significantly higher amount of the antioxidant vitamin E than those who are raised in cages. One study showed that pasture hens that feed on grass and legumes had a 200% higher content of vitamin E than caged hen’s eggs. And, those hens that ate more grasses than legumes had an additional increase of 25% more vitamin E in their eggs.
While all egg yolks contain omega-3 fatty acids, the amount vary largely depending on what the chicken eats. Recent studies have shown increase in omega-3 contents by adding oil supplements to the hen’s feeds, but, unknown too many, the omega-3 levels can be increased naturally through pasture feeding.
Eggs contain all of B Vitamins such as B1, B2, B3, B5, B6, B12, biotin, folate, and choline, with choline being the most notable. The recommended amounts of choline for adult men and women are 550 mg and 425 mg, respectively. One egg can supply over 100 mg of choline for far less the calories as compared to other choline-rich sources, at only 75 to 80 calories per egg.

Other Benefits

Some studies have shown that sufficient egg intake, when eaten along with fruits, vegetables, and legumes, can decrease the risk of breast cancer. However, there are contradicting studies that show an increased risk for colorectal cancer due to egg intake. Despite all of the confusion, you can count on pasture-raised eggs to provide you with essential nutrients, but, with less risk as compared to conventionally-raised hen eggs.
Eggs are not only rich in minerals, but, they are rich in minerals that are difficult to acquire from other foods, such as, selenium and iodine. This rich combination of nutrients can be attributed to the fact that birds are omnivore creatures.
Pasture-raised eggs also contain about three to six times more of Vitamin D, which helps build strong bones, improve mood, lower blood pressure, and improve the immune system. The reason is because pasture-raised poultry typically receive more sunlight.
Interestingly enough, egg nutrients are evenly distributed between the white and the yolk, which is why consumption of whole eggs is highly recommended. The white is composed of 87% water and 13% protein, whereas the yolk is composed of 50% water, 33% fat, and 17% protein.

Things to Remember

To avoid potential problems with cholesterol and heart disease, it is important to eat eggs in moderation, and alongside a well-balanced diet, whether the egg you’re eating is pasture-raised or not.
In relation to cardiovascular problems and cholesterol, people with type 2 diabetes should also consult with their primary provider before including eggs in their diet, as they are more susceptible to problems with regards to cholesterol transport in the blood.
Eggs do not contain fiber, and fiber is known to reduce the risk of certain diseases, such as stroke, cancer, and diabetes. It is important that egg intake is accompanied by a diet rich in fiber.
It is important to look at eggs in the context of your overall diet. If you have a diet already high in fiber, and are looking to add more protein, eggs can be a wise decision. Just make sure to watch out for other health conditions that you might already be suffering from.

The Organic Element

Organic is another term that you may come across when shopping for pasture raised and grass fed food products. This term adds another twist to the equation.

What is Organic?

Organic means that food is grown, or animals that provide food are raised in an environment devoid of any pesticides, chemically engineered food or grain, on organic soil, without hormones or injections, and it literally means a “clean” environment or produced using organic agricultural ingredients.

Organic Certification

The US Department of Agriculture’s (USDA) is responsible for organic certification on all foods. In order to meet standards that allows the “organic” labeling of food, farms, growers and ranches must follow strict guidelines. The USDA performs annual inspections to make sure that farms meet all the organic standards.

Organic Standards

Here are some key requirements that must be met by farms for beef, pork and chickens to be certified as organic:

All animals that become commercial food must be raised on certified organic land.
The animals can only ingest organic feed.
They cannot be injected with any antibiotics or added growth hormones.
They must have outdoor access (note that no specific time limit is required).
Any organic feed given to animals cannot contain antibiotics, animal by-products, or genetically engineered grain, or grain that was grown with chemicals in the fertilizer or persistent pesticides.

Organic Labels

“100% Organic” label means that the product includes 100% organic ingredients and they typically have the official USDA Organic seal.

The “Organic” label means that ingredients are at least 95% to 99% organic, and the other ingredients meet particular organic standards. This category can also display the seal.

The “Made With Organic Ingredients” label can be placed on foods that have a range of 70% to 94% ingredients certified to be organic. They cannot display the seal, but, the specific organic ingredients can be printed on the package.

Other products that have 69% or less organic ingredients can also list those on the information panel of the package, they cannot place an organic seal or label.

Final Thoughts

It’s certainly worth being cautious about your food selection, but, it’s equally important to know where the foods you eat come from, and what the animals they come from eat and how they are raised. As you can see there are many health benefits to choosing pasture raised and grass fed products. Consider if this is something financially viable for you.

Being meticulous in your shopping can go a long way towards your overall health goals.