Is organic meat healthier

Is Organic Meat Really Better for You? 8 Terms on Meat Labels and What They Mean for Your Health

At the grocery store meat counter, sometimes it seems like you practically need a pocket translator to make sense of the many terms affixed to packages of chicken, beef, pork, and other proteins. In just a few square feet of supermarket space, youll likely spot meat touted as organic, pasture-raised, grass-fed, all-natural, and many other terms. So what do they all mean, and do any of them really indicate that the meat inside is better for you than cuts without those labels?

Meat is one of the highest-dollar items people purchase at the supermarket, so its natural (or perhaps organic?) to want answers to these questions. Survey data published in September 2022 by Statista showed that the average American household spent $11.14 on beef and $8.53 on chicken per grocery trip. And according to the USDA Economic Research Service, from 2021 to 2022, prices for poultry increased 14.6 percent and prices for other meats increased 14.2 percent. Still, this hasnt deterred many shoppers from purchasing organic. In January 2023, Globe Newswire reported that the global organic meat market was projected to grow at a rate of 7.5 percent from 2023 to 2028.

If youre wondering which of these terms is actually worth spending extra on, and where you can save a little cash, here are eight common meat marketing terms and what they do (and dont) have to offer.

1. Certified Organic

The U.S. Department of Agriculture (USDA) National Organic Program regulates all certified organic livestock, which is indicated by a green USDA seal. The USDA states that, to receive an organic seal, farms must raise animals in living conditions that accommodate their natural behaviors (like grazing), feed them 100 percent organic feed, and not administer antibiotics or hormones. Meat produced with additional foods, such as breading or seasoning, may be made with some (but not all) organic ingredients, which may be labeled individually. The USDA requires a minimum of 95 percent organic ingredients for a food to be labeled organic only when a product is made with at least this percentage may it carry the USDAs official green seal.

Youll definitely pay more for that seal on the label: An April 2022 report from the USDA found that organic ground beef was 75 percent more expensive than regular beef and bacon was 187 percent more costly. The question is, is it worth it?

Nutritionally, the variations between organic and conventional meat are probably not meaningful enough to impact your health, says Kris Sollid, RD, senior director of nutrition communications at the International Food Information Council (IFIC) in Washington, DC. By and large, research doesnt show that organic meat is more nutrient-dense than conventional. One meta-analysis published in the British Journal of Nutrition found few differences in the content of minerals, antioxidants, and most fatty acids when comparing organic meat superior to conventional. That could be why the U.S. government's official dietary guidancedoes not differentiate between organic and conventional varieties of meat.

2. Antibiotic-Free

Different versions of this label including raised without antibiotics can be found on meat, poultry, and animal products. There has been long-standing concern that conventionally raised animal products overuse antibiotics, leading to antibiotic resistance in the humans who regularly consume those products.

In a 2019 survey of 1,000 American adults, Consumer Reports found that approximately one-third of consumers frequently buy meat, poultry, and other foods with a no antibiotics claim. Foods with a USDA organic label can also make this claim, and undergo more rigorous inspection, while producers who want to use antibiotic-free on their products merely have to submit documentation to the USDA but do not undergo inspections. This practice has come under scrutiny due to research published in 2022 in Science magazine that revealed as many as 15 percent of antibiotic-free cattle tested positive for antibiotics.

If you want to ensure your diet is free of animal antibiotics, organic may be the way to go. Some experts believe concern over antibiotics may be inflated, however. The U.S. Food and Drug Administration (FDA) regulates all antibiotics administered to food-producing animals, evaluating their safety extensively, says Tamika Sims, PhD, senior director of food technology communications for IFIC. By the time you eat a steak, these meds should have left an animals system. Livestock must go through a withdrawal period after receiving antibiotics in order for the antibiotic to vacate the animals system before the animal goes to processing, she says.

3. Grass-Fed

The term grass-fed applies to beef and dairy products. (You wont see any grass-fed chicken or pork because these animals dont naturally eat grass.) Product labels such as grass-fed give us insight into how an animal was fed and cared for, says Dr. Sims. This label can be used voluntarily by a producer, and according to the USDA, grass- (or forage-) fed means that grass and forage will be the feed source consumed for the lifetime of the ruminant animal, with the exception of milk consumed prior to weaning.

As for nutrition, some grass-fed meats may have an edge over their grain-fed counterparts. (Though grass and grains are both plants, grains are the edible seeds of some grasses.) There are some differences in the nutrition profiles of animal meats that result from how, and in what regions of the world, animals are raised most notable is the fat content, with higher levels of polyunsaturated fats such as omega-3 fatty acids typically found in grass-fed meat, says Sollid. These fats are known for their potential to boost cardiovascular health and slow cognitive decline, among other benefits, according to the National Institutes of Health (NIH).

The fact that certified organic beef and dairy are grass fed may be why past research found that organic meat contained significantly higher levels of omega-3 polyunsaturated fats than conventional.

Since many of the benefits attributed to organic meats come from the animals diets (rather than other factors like antibiotic usage or environment), purchasing grass-fed meats may be a financially feasible middle ground between conventional and organic. A study published in 2022 in Foods, for example, found that just switching to pasture-fed beef would provide consumers with significantly more beneficial fatty acids.

4. Pasture-Raised

Pasture-raised meats come from animals who were allowed to roam freely outdoors and eat grasses or other foods their bodies are adapted to digest. But unlike certified organic, the term pasture-raised has no federal standard and, according to the Environmental Working Group, no regular farm inspections are required to verify correct usage.

While pasture-raised meats can offer potential benefits, such as higher levels of beneficial nutrients, a more humane upbringing, and a reduced likelihood of exposure to antibiotics and hormones, their higher price tag may not fit everyones budget, says Atlanta-based Jessie Hulsey, RD, LD. Its important to consider individual priorities, health goals, and values when deciding whether to invest in pasture-raised meats.

4. Natural

The USDA states that natural meat and poultry contains no artificial ingredients or added colors and was processed in a way that did not fundamentally alter the product. Further, the USDA requires natural claims on packaging to explain their meaning with a statement like no artificial ingredients. If you have concerns about the drawbacks of artificial ingredients in your food, choosing natural meats may be right for you. That said, keep in mind that natural is not interchangeable with organic. Natural meats do not have to meet the same dietary and environmental standards of organic meats.

5. Free Range

Though you may associate free range mostly with chickens and their eggs, any meat or poultry food can fall under the free range umbrella. To qualify for this term, farmers must submit a description of their animals housing conditions, which must feature access to the outdoors for over 51 percent of their lives, according to the USDA.

Choosing free-range meats can be an excellent way to ensure animal welfare, but it doesnt necessarily have an impact on meats health benefits.

6. Non-GMO Project Verified

Genetically modified organisms (better known as GMOs) are those that have had their DNA changed, usually to create a product thats superior in some way (such as being resistant to pests). Some people have concerns that genetically modifying food could cause health or environmental problems giving rise to the Non-GMO Project "Verified" seal. This certification from a nonprofit organization indicates that a product contains less than 0.9 percent genetically modified ingredients.

When it comes to meat, though, genetic modification isnt much of a concern. Only two species of genetically modified animals have been approved for consumption worldwide, according to German news outlet Deutsche Welle: the GalSafe pig and the AquAdvantage salmon.

7. Certified Humane

If animal welfare is a top concern, you may want to look for meats that are labeled asCertified Humane. This certification comes from a nonprofit called Humane Farm Animal Care and indicates that animals were treated kindly. Access to wholesome food, appropriate environmental design, and considerate transport and slaughter are some of the requirements a farm must prove to receive this seal. A certified humane designation has no impact on how healthy a particular product is to consume, however.

The Bottom Line

Only you can decide whether meat that has been raised in a certain way is the best choice for your values, health goals, and budget. It is important to understand exactly what the language on food labels means, and whether it does or does not impact the nutritional value of the food inside.

Which choices are best for you also depend on how often and how much meat you eat, and what the rest of your diet looks like, says Sollid. In general,research has provided strong evidence that lean and less processed meats are better for health overall, regardless of whether they are organic or have other special designations. But if eating food that has been raised humanely or is free from antibiotics is important to you, and worth the higher price tag, you can choose accordingly.

Is Organic Meat a Healthy Option?

The global market for grass-fed beef is expected to grow to a valuation of more than $13 billion US dollars by 2025, an increase owing to the flourishing trend of cleaner meat consumption.^[1] Reports forecast similar gains for the global organic meat products market.^[2]

Weve previously discussed the arguments for and against grass-fed animal food products; I wont review those arguments in detail here. If youre curious to learn more, here are some resources for you to check out:

There are also several environmental or ethical arguments for consuming organic meat, but again, these are not the focus of this article. Here, the question is purely from a nutritional standpoint: is organic meat truly a cleaner option?

Arguments in Favor of Organic Meat

In a meta-analysis comparing the nutrient composition of organic and conventional meat products, researchers found almost no significant difference. One area that did show a differencefavoring organic meat over conventional meatwas in the fatty acid profiles: when the researchers pooled the data from all livestock species, they found significantly more omega-3 fatty acids and total polyunsaturated fatty acids.^[3]

According to the authors, this difference can be attributed primarily to the high grazing/forage-based diets prescribed under organic farming standards, as opposed to conventional feeds that are high in corn, cereals, soy, and animal byproducts.

In another study, this time comparing beef specifically, researchers concluded that the organic option had a higher nutritional value, with less cholesterol and higher levels of antioxidants.^[4] Again, this comes back to the feed. If the diet of the cow youre eating was of a higher qualitycontaining more antioxidant-rich plants (plants being where the overwhelming majority of antioxidants come from)there will be residual antioxidants in the meat of that animal.

And Yet . . .One could very easily misconstrue these data.

For example, the ratio of omega-6 fatty acids to omega-3 fatty acids in the standard American diet is tremendously out of balance; our pro-inflammatory diet is associated with the increased rates of many of our greatest killers. One could argue from this vantage that a shift toward organic meat is a step in the right direction. But does that mean its healthy? And how significant of a step are we talking about? Is it enough? Are there better options?

Likewise, oxidative stress is involved in cardiovascular diseases, neurodegenerative diseases, cancer, and more. Because the average persons diet doesnt provide very many antioxidants, organic meat might seem like an improvement. But how significant of an improvement?

Youve heard countless people sounding the alarm about the dangers of high cholesterol. Given that it might have less cholesterol than its conventional counterparts, organic meat might appear a step in the right direction. But how

You get the idea.

Healthy: A Relative Concept

Our notion of what constitutes healthy has perhaps been skewed by the pervasive poor health of our society. Easily preventable diseases are now commonplace. Given this context, even moderately unhealthy options might appear healthier than they once would have.

The growth of the organic meat products market indicates a groundswell of belief in the cleanliness of organic meat. And if we take a more wholistic view of healthone which includes the health of the environment, especiallyit seems common sense. Compared to conventional meat production, organic certainly appears cleaner: animals are fed organic feed and forage, are not administered antibiotics or hormones, and are supposed to be protected by higher animal welfare standards than those found in concentrated animal feeding operations (CAFOs). On the final point, some commentary has argued that as organic has become a bigger (more profitable) business, so too has the integrity of its regulations come under increased threat.^[5]

Sadly, there is also evidence to suggest that the pollutants consumers seek to avoid by consuming organic products are, in fact, unavoidable. Persistent organic pollutants (POPs) are ubiquitous. In a 2017 study, researchers found no organic samples free from contamination: the differences between organically and conventionally produced meats were minimal.^[6]

The good news is that exposure to these chemicals does not guarantee cancer. We face constant exposure to such chemicals. Rather than trying to avoid all chemical contaminants in our food and elsewherean impossible taskwe might be wiser to avoid the things which fuel their carcinogenic potential, including the consumption of animal foods.

Choose Organic Plants Instead

As I said at the beginning of this article, there are many common reasons that consumers choose organic foods. Perhaps the most compelling arguments have nothing to do with personal health.

Nevertheless, even considered in isolation, the arguments in favor of replacing conventional meat with organic meat could all be better addressed by choosing organic whole plant-based foods instead. This goes not only for environmental and ethical arguments but also for the personal health argument. If you want more antioxidants, why not go straight to the most abundant source? If its a healthier balance of fats youre after, why not go to the dietary lifestyle that best provides that balance: a diverse, whole food, plant-based diet?

References

1. Global Newswire. Global grass-fed beef market size poised to gross US$13.3 Bn in revenue by 2025 end: Fairfield Market Research. October 6, 2022. Accessed February 7, 2023. https://www.globenewswire.com/en/news-release/2022/10/06/2529653/0/en/Global-Grass-fed-Beef-Market-Size-Poised-to-Cross-US-13-3-Bn-in-Revenue-by-2025-End.html
2. Global Newswire. Global organic meat products market report (2021 to 2030) COVID-19 growth and change: Research and Markets. July 27, 2021. Accessed February 7, 2023. https://www.globenewswire.com/en/news-release/2021/07/27/2269236/28124/en/Global-Organic-Meat-Products-Market-Report-2021-to-2030-COVID-19-Growth-and-Change.html
3. rednicka-Tober D, Baraski M, Seal C, et al. Composition differences between organic and conventional meat: a systematic literature review and meta-analysis. Br J Nutr. 2016;115(6):994-1011. doi:10.1017/S0007114515005073
4. Ribas-Agust, A., Daz, I., Srraga, C., Garca-Regueiro, J.A. and Castellari, M. (2019), Nutritional properties of organic and conventional beef meat at retail. J. Sci. Food Agric., 99: 4218-4225. https://doi.org/10.1002/jsfa.9652
5. Thicke, F. Opinion: Thanks to big ag, that organic label might not mean what you think. The Hill. December 6, 2017. https://thehill.com/opinion/energy-environment/363530-thanks-to-big-ag-that-organic-label-might-not-mean-much/
6. Hernndez R, Boada LD, Mendoza Z, et al. Consumption of organic meat does not diminish the carcinogenic potential associated with the intake of persistent organic pollutants (POPs). Environ Sci Pollut Res Int. 2017;24(5):4261-4273. doi:10.1007/s11356-015-4477-8