What Kind of Beef Should You Be Buying?

When you're standing in front of the meat case at the store, it’s easy to feel overwhelmed. Grass-fed, organic, grain-finished, pasture-raised, lean… and then there are all the labels: no hormones, antibiotic-free, natural. It’s no wonder clients often ask me, “What kind of beef should I buy?”

The short answer? It depends on your goals, values, and budget. Let’s dig into what you actually need to know when choosing beef that supports your health.

Grass-Fed vs. Grain-Fed: What’s the Difference?

Grass-fed beef comes from cattle that graze primarily on grass throughout their lives. Grain-fed beef, on the other hand comes from cattle that usually start in a pasture but are then “finished” on corn or soy in feedlots to help speed up growth and increase marbling.

Nutritionally, grass-fed beef is leaner and contains more anti-inflammatory omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants like vitamin E. And if you’ve been following me for a while you know the importance of Omega-3s, especially with today’s typical western diet. Grain-fed beef often has more fat and richer flavor, but it’s also higher in saturated fat.

If you’re prioritizing heart health, inflammation, or weight management, grass-fed is the way to go and it is worth the extra cost. If you’re more concerned with flavor or if you’re working within a tight grocery budget, grain-fed beef can still be part of a healthy diet when enjoyed in moderation and as a part of a balanced meal.

Lean vs. Fatty Cuts: Choose Based on Your Goals

Lean cuts of beef such as sirloin, tenderloin, flank steak, or eye of round, are lower in calories and saturated fat. This makes them great for people focused on weight loss or heart health. Fattier cuts like ribeye, chuck roast, brisket, and short ribs tend to be more flavorful, but they’re also more calorie-dense.

A good rule of thumb - enjoy the richer cuts as an occasional treat, and balance them out with plenty of fiber-rich vegetables. Even simple pairings like roasted broccoli or a big side salad can go a long way in creating a satisfying, balanced meal.

Understanding Labels: Hormones, Antibiotics, and What’s Just Marketing

This is where it gets tricky and I really had to learn what these all mean. I could honestly probably do a post just on labels and maybe I will one day. But for now, here are the basics. Labels like “no added hormones” or “antibiotic-free” sound great, but they’re often misleading.

For example, the label “no added hormones,” is commonly put on chicken or pork, but hormones are already banned by law in those animals. So while the claim may be technically true, it’s also meaningless. If you see it on chicken, it’s just a marketing tactic to make the product seem healthier than others when in reality, all chicken is hormone-free by regulation.

Antibiotic use is another confusing area. Some labels say “antibiotic-free,” but that doesn’t always mean the animal was raised without antibiotics. In many cases, animals are given antibiotics early in life and then withdrawn from treatment before slaughter to allow the drugs to leave their system. Technically, there are no residues in the meat, but they were still raised using antibiotics.

Instead, look for phrases like “no antibiotics ever” or “raised without antibiotics,”. Ideally your meat will also have third-party certifications such as Certified Organic, American Grassfed Association, or Animal Welfare Approved. These are more trustworthy indicators of responsible practices.

Is Locally or Regenerative Raised Beef Worth It?

In my opinion - YES! If it’s accessible to you, local or regeneratively raised beef supports small-scale farmers, often prioritizes animal welfare, and helps reduce the environmental impact of meat production. Regenerative practices focus on soil health, carbon capture, and sustainable grazing, making them a better long-term option for the planet.

In addition, many local farms offer beef in bulk (like quarter or half cows), which can be surprisingly cost-effective over time. You’ll often get better quality meat, more transparency, and a connection to where your food comes from. I personally love how I can ask my local farmer exactly how he raises his beef and so without a doubt I know I am getting high quality, heart healthy, omega-3 rich beef. If you want to know who I use for my local farmer, just ask me! I’m happy to give a referral.

Cooking Tips to Not Undo Your Healthy Choices

Even the highest quality beef can lose some of its health benefits if it’s prepared in unhealthy ways. When preparing your meat, trim visible fat and aim to roast, sauté, or grill (without charring) your beef instead of frying it. Also, create a balanced meal by pairing your protein with fiber such as roasted vegetables, legumes, or leafy greens. This not only supports digestion but also helps to balance your blood sugar and keep you full longer.

Final Thoughts

Choosing the right kind of beef isn’t about being perfect, it’s about being informed. If you’re on a tight budget, you can look for lean grain-fed cuts and consume them in moderation. If you are focused on health, weight loss, or reducing inflammation, grass-fed lean cuts are definitely worth the extra cost. You can look for local, pasture-raised or regenerative beef with clear certifications to help you know how your beef was raised. And lastly, it’s okay to enjoy a marbled grain finished cut every now and again when you are craving some extra flavor. Be sure to pair it with a veggie to help balance your meal. Regardless of what you choose, knowing what to look for can help you make informed decisions and feel better about what’s on your plate.