January 18th, 2015 Issue 18

Up until recently it was very difficult to find pure grass-fed meat and dairy products in our supermarkets. It is still hard, but more and more supermarkets are beginning to carry these yummy and nutrient dense foods. Unfortunately, most of us are not aware of the differences between meat and dairy products coming from grass-fed vs traditionally-fed beef cattle, including the organically-fed ones.

In the following newsletter we outline distinctive, and for the most part clinically proven, health benefits of the meats and dairy products coming from grass-fed beef cattle and demonstrate how they could help you on your journey towards achieving your optimal body composition.

Enjoy the read,

NET Team

Why Grass-fed?

Andrei Yakovenko

Systematic review of scientific literature shows that the fatty acid content of pasture-raised/grass-fed and conventionally raised dairy and beef cattle differ drastically. The meat and dairy products from grass-fed animals tend to have less saturated fat and total fat in general. They provide a much better ratio of omega-6 (Linoleic Acid or LA) to omega-3 (Alpha-Linolenic Acid or ALA), and also have more Conjugated Linoleic Acid (CLA). All of these fatty acids are considered essential, which means they have to be consumed through food. Two other fatty acids composing omega-3 that are important to our health are Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). EPA and DHA, while still found in fair amount in grass-fed meat and dairy, are found in much larger concentrations in cold water fatty fish.

While both omega-6 and omega-3 are essential to our health, their proper ratio is the key. It has been suggested that back in our hunter-gatherers days the ratio of omega-6:omega-3 was around 1:1 based on the food types our ancestors used to eat (see Table 1). At the onset of the Industrial Revolution (150 years ago) the ratio was estimated to be 8.4:1. At the present day (as of year 2000) our ratio was estimated to be 10.3:1.

Table 1: Change in Omega-6:Omega-3 Ratios over Time

Proper amount of omega-6 in our diet has been shown to reduce heart diseases; however, too much of it will compromise the integrity of our cell membranes (making them 'brittle' and 'leaky'), weaken the immune system, and promote low-grade inflammation (a precursor to many diseases, e.g.: metabolic syndrome, type II diabetes, cancer, etc).

On the other hand higher levels of omega-3 have been shown to improve cell communication (making cell membranes more pliable), reduce low-grade inflammation, decrease triglyceride levels and have positive effects on coronary heart disease reducing fatal heart attacks incidents. The higher ratio of omega-3 to omega-6 has also been associated with stronger bones in both men and women aged 45 to 90 years of age.

A typical grass-fed dairy will have a ratio of omega-6:omega-3 at about 0.7-2:1, which is in the ballpark of our ideal range, compared to about 10:1 of factory dairy. A typical grass-fed meat will have ratio of about 3:1 as compared to about 20:1 coming from factory meat.

Another very important nutrient for our body found in larger quantities in grass-fed meat and dairy as opposed to factory meat and dairy is Conjugated Linoleic Acid (CLA). CLA has been shown to have beneficial effects on weight loss, cardiovascular diseases, immune function, inflammation, food induced allergic reactions and osteoporosis. Same as with omega-6 and omega-3 it has to be obtained through the diet.

A comprehensive review of scientific literature by the Union of Concerned Scientists (UCS) on the subject of comparison between pasture-raised vs traditionally produced meat and milk has concluded that:

* Steak and ground beef from grass-fed cattle are almost always lower in total fat than steak and ground beef from conventionally raised cattle*.

* Steak from grass-fed cattle tends to have higher levels of the omega-3 fatty acid ALA.

* Steak from grass-fed cattle sometimes has higher levels of the omega-3 fatty acids EPA and DHA.

* Ground beef from grass-fed cattle usually has higher levels of CLA.

* Milk from pasture-raised cattle tends to have higher levels of ALA.

* Milk from pasture-raised cattle has consistently higher levels of CLA.

What are some dietary sources of these fatty acids?

Omega-6 fatty acids, LA: corn, peanut, safflower, soy and other oils, various nuts.

Omega-3 fatty acids, ALA: grass, flaxseed, canola, soybean, wheat germ and walnut oils, English walnuts, tofu.

Omega-3 fatty acids, EPA and DHA: fish (fatty), fish oils, caviare.

Conjugated linoleic acid (CLA): whole milk and dairy products, ruminant meats.

*Note: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease (CHD) or cardiovascular disease (CVD).

More on grass-fed vs conventionally raised

The charts below (source) show what happens to the key fatty acids after the animals transition from grass-fed to conventionally-fed diets.

Fig. 1: CLA in milk after Switching from Grass to Mixed Grass/Corn Silage

Fig. 2: Total Fat Percentage of Beef after Switching from Grass to Concentrate

Fig. 3: Saturated Fat in Beef after Switching from Grass to Concentrate

Fig. 4: ALA and EPA/DHA in Beef after Switching from Grass to Concentrate

Where to buy grass-fed meats and dairy in Toronto?

Until recently it was very difficult to find grass-fed products in grocery stores in Toronto. With the gaining popularity of the so called Paleo/Ancestral/Primal diet, grass-fed products are also gaining more and more popularity amongst the health conscious public. It is very exciting that now you can actually find grass-fed products in some major supermarket chains around GTA! This was nearly impossible just a couple of years ago.

Meat:

Life Choices meats. Typically sold in health oriented stores and selected large chain stores.