Animal protein: Is free range, grass-fed, or wild protein worth the extra money?
It can be difficult to keep up with the latest labels in the food industry. Here’s what animal protein labels mean for our health, and how to choose in the grocery store.
Highlights
Fish: Wild caught fish tend to be lower in fat content, thus providing more protein with fewer calories. Farmed fish tend to provide more omega-3 fatty acids per serving. Choose based on your nutrition needs to best support your individual goals.
Poultry: Free range birds tend to be lower in fat (including saturated fat) than caged birds. However, the amount of roaming birds actually do is not regulated, so these benefits may vary greatly from bird to bird. Organic poultry can be lower in fat due to their ability to roam, but no differences in nutrition content are derived from organic or conventional bird feed. Overall, differences between labels are likely fairly minimum, so choose based on preference.
Livestock: Grass-fed beef is typically leaner than grain-fed beef, but it’s important to pay attention to the cut of the meat and choose leaner cuts, such as sirloin or lean ground beef, to avoid high saturated fat servings. Grass-fed beef also contains a higher concentration of omega-3 fatty acids than grain-fed beef, but it is important to remember that both types of beef are still fairly low in omega-3 fatty acids compared to other sources.
What do the labels mean?
Common animal protein labels include:
Farmed: Fish commercially bred and raised in tanks or other enclosures.
Free range: For poultry, birds are allowed to roam for at least 120 days per year. Currently, there is no regulation on the quality or space of that outdoor time. This leads to substantial variation in the nutritional quality of ‘free range’ poultry. Label overseen by the US Department of Agriculture (USDA).
Wild (or wild caught): Fish caught in their natural habitat (rivers, lakes, oceans).
Organic: A label overseen by the USDA. It requires animals are fed organic feed and forage and are raised in living conditions accommodating their natural behaviors (for example, the ability to graze on pasture). Hormones or antibiotics are not administered to animals. It’s important to note that hormones are not permitted for poultry and pigs, so this differentiation only occurs for red meat or lamb. All meat and poultry sold in the US must be free from antibiotic residues.
Studies suggest that organic produce is no healthier than conventional produce, and the amount of pesticide residues sprinkled on conventional produce is typically well below thresholds set by the Environmental Protection Agency (EPA). Often overlooked, organic produce uses its own set of natural pesticides, though natural does not mean safer. Many people will choose organic food for ecological reasons–another topic of hot debate–but there remains no evidence for their nutritional superiority
Grass-fed (or grass-finished): Grass-fed refers to cattle that ate grass for portions of their lives, with supplemental grain intake. The USDA specifies that grass-fed animals must eat grass and forage exclusively after weaning. Grass-finished cattle grazed on grass for the entirety of their lives with no supplemental food.
Pasture raised: Cattle or chickens that spend time in the pasture. However, there is no definitive amount of time spent in the pasture required for this label.
Animal protein and metabolic health
The feed and activity of animals can influence their muscle biology, and thus the composition of the fish, poultry, and meat we consume. A few key differences include lipid profiles, leanness, and micronutrient density. How do these impact our health?
Triglycerides: This lipid type is the most abundant form of dietary fat and is the form in which extra energy is stored in our bodies. Chemically, triglycerides are made up of a glycerol backbone with three fatty acid chains. Blood triglyceride levels are indicative of the amount of circulating triglycerides in the blood. High levels are a risk factor for plaque accumulation in arteries and increase the risk of cardiovascular disease.
Omega-3s: Omega-3 fatty acids are thought to be protective against cardiovascular disease and important in brain health. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two seafood abundant omega-3 fatty acids known for their cognitive and cardiovascular benefits.
Cholesterol: Two types of cholesterol transporting lipoproteins include: low-density lipoprotein cholesterol (LDL-C), commonly referred to as “bad” cholesterol, and high-density lipoprotein cholesterol (HDL-C), commonly referred to as “good” cholesterol. LDL-C transports cholesterol from the liver, through the bloodstream, to the rest of the body. Higher levels of LDL-C can lead to plaque buildup in arteries, thus contributing to cardiovascular disease. HDL-C, on the other hand, scavenges cholesterol from the bloodstream and brings it back to the liver for disposal. It is thought to be protective against the development of cardiovascular disease for this reason.
Saturated fat: Saturated fat in our diets is mostly derived from animal fat and tropical oils (such as coconut oil and palm oil). Many studies support that high intake of saturated fat leads to higher LDL-C cholesterol values, thus is a risk factor for development of cardiovascular disease.
Micronutrients: In addition to protein, fish, poultry, and meat provide essential micronutrients. Micronutrients, such as, are vitamins and minerals used by our bodies to function properly, often serving as co-factors for reactions in a variety of pathways that support everything from cellular growth, metabolism, and muscle movement.
Fish
Fish is often an excellent protein choice for supporting metabolic health. The most abundant fatty acids in fish, omega-3 fatty acids EPA and DHA, support both cardiovascular and cognitive health. Most fish are low in saturated fat, making for a heart healthy choice.
Wild vs farmed
Is there a difference in the nutrition composition of fish caught in their natural habitat compared to farmed? Likely yes, and the nutrition variance depends on the species. Common farmed fish include carp, salmon, catfish, tilapia, trout, and bream.
So how do we choose which type of fish to buy? It depends on the context. If you are looking to maximize your serving of omega-3 fatty acids, choosing a farmed variety will provide more fat (and calories) per serving. For example, wild salmon has about 3 grams of omega-3 fatty acids per 250 gram serving, whereas farmed salmon contains about 9 grams of omega-3 fatty acids per serving. Wild fish tend to be leaner, so if your goal is to maximize protein intake and minimize calories, wild fish are your best choice.
Micronutrient capacity of farmed fish can also differ from wild caught fish–farm feed is often different from natural foraging. However, micronutrient contents vary greatly between species, and these differences are likely insignificant in the context of your entire day’s intake.
Organic
Though you may see the organic label on seafood, the USDA does not currently certify organic aquaculture. Wild fish cannot be labeled as organic because their diet is unknown prior to catch.
Poultry
Poultry, especially lean cuts such as breasts, are great sources of protein with minimal saturated fat. Choosing lean protein like poultry can help you reduce saturated fat intake and meet your protein needs.
Free range and pasture raised
Free range chickens have access to the outdoors, though still can consume feed inside their pen. Because these birds exercise more than their caged counterparts, meat from these birds is, logically, often leaner. Just like us, a little exercise helps chickens build muscle. Studies suggest free range chicken meat has less fat than caged birds, making free range chicken an attractive lower saturated fat option. However, it is important to note that certain cuts of chicken, such as chicken breast, are fairly lean already, so the amount of fat reduction in one portion is likely insignificant. Also, because the amount of roaming birds actually do is not regulated, these benefits may vary greatly from bird to bird.
Nutrition composition quality from pasture raised to caged is hard to distinguish due to the loose regulations of the label ‘pasture raised’.
Organic
Birds labeled organic are fed organic feed and let out to pasture. Organic feed does not mean safer or more nutritious, though the standards set for organic birds may aid in producing leaner meat since birds are able to roam.
Livestock
Beef, especially leaner cuts or lower fat ground beef, can be a metabolically smart choice to reach your protein needs. Leaner cuts boast lower saturated fat content per protein portion.
Pasture raised
Since the label ‘pasture raised’ is quite loose, it is difficult to make meaningful conclusions about the nutrient composition differences of meat from these cattle compared to grain-fed. Cattle that are allowed to roam more will exercise more, thus may be leaner than cattle with less roaming capacity. However, this label doesn’t do a great job at telling us how lean a piece of meat may be due to the lack of specificity regarding pasture time.
Grass-fed and grass-finished
Lipid profiles in meat from grass-fed and grain-fed cattle vary, starting with the fact that meat from grass-fed cattle has less fat overall than grain-fed. Meat from grass-fed cattle has been shown to have a higher concentration of omega-3 fatty acids than grain-fed cattle (whose feed typically consists of grains, corn, soy, vitamins, and minerals). However, it is important to note that grain-fed beef is typically low in omega-3 fatty acids, so this increase is from a pretty insignificant baseline. According to the USDA, grass-fed beef top sirloin contains about 65 milligrams of omega-3 fatty acids per 100 gram serving. Compared with salmon, which clocks in at around 1,270 milligrams per serving, this amount seems meek. Meat from grass-fed cattle also have less monounsaturated fatty acids than grain-fed, and about the same amount of omega-6 fatty acids.
Grass-fed cattle boast higher amounts of phytonutrients, including terpenoids, phenolics, carotenoids, and tocopherols. Vitamins A and E specifically are both more abundant in grass-fed cattle meat compared to grain-fed cattle. On the whole, grass-fed meat is shown to be more nutritionally complete than grain-fed.
Organic
Cattle labeled organic are fed organic feed and let out to pasture. Organic feed does not mean safer or more nutritious, though the standards set for organic cattle may aid in producing leaner meat since cattle are able to roam.
The takeaways
Metabolically, dietary protein plays an important role in a myriad of processes in our bodies. After ingestion, dietary protein is broken down into small peptide chains and then further into single amino acids, the building blocks of each protein. Our bodies use these amino acids to make new proteins, aid in muscle synthesis and repair, build new tissue, expand new cellular components–the list goes on. So you can imagine, eating enough protein each day is pretty important.
When choosing animal protein to optimize supporting your metabolic health, look for sources low in saturated fat. High saturated fat intake can lead to higher LDL-C and blood triglycerides, increasing your risk of cardiovascular disease. Meat from free range chicken may be slightly leaner than caged birds, however, it is important to note that the amount of saturated fat less may be minimal depending on the cut of meat (the leaner the cut, the less of a difference in fat content there will be between free range and caged). Grass-fed beef is typically leaner than grain-fed beef, but it’s important to pay attention to the cut of the meat and choose leaner cuts, such as sirloin, or lean ground beef.
Pertaining to seafood, opt for choices rich in omega-3 fatty acids to support cognitive and cardiovascular health, such as salmon. Because farmed salmon is more fatty than wild caught, it will have a greater amount of omega-3 fatty acids per serving. However, wild caught has less calories and provides a higher ratio of protein to fat, thus, your choice should reflect what best supports your individual nutrient needs.
Micronutrient variances due to the raising technique of an animal tend to be low in context of your overall nutrient intake over the course of the day. Many of the vitamins and minerals we consume also come from plant-based options, including vegetables, fruit, and grains, so a varied intake rich in all food groups is the best approach to reaching your daily vitamin and mineral needs.
Overall, some animal raising techniques affect the nutritional content of the meat it produces. However, the significance of these differences varies. When ‘free range’ or ‘pasture raised’ has such a wide definition, it makes it challenging to make definitive statements about the nutritional benefits or drawbacks of certain techniques. Takeaways: Differences in poultry across labels is likely negligible. Grass-fed beef is leaner than grain-fed, however, the leanness of the cut of meat is more significant. Farmed fish contains more omega-3 fatty acids per serving compared to wild caught, however, wild caught fish contains more protein per calorie. To best support metabolic health, aim to reduce saturated fat content and increase omega-3 fatty acid intake in your animal protein choices for cardiovascular and cognitive benefits.
