Lamb vs. Beef: Fatty Acids
When it comes to fat, quality matters; fatty acids support your skin, help reduce inflammation, and improve brain health [5].
Fat isn’t just about calories—it’s also about the types of fats that can either help or harm your health. Lamb generally has a higher fat content than beef, which is good for those on high-fat, low-carb diets like Carnivore and Keto [6].
The key here is conjugated linoleic acid (CLA), which is found in higher amounts in lamb. CLA can have a variety of health benefits, including improving metabolism and reducing inflammation. Beef provides CLA, too, but usually in smaller amounts, especially leaner cuts of beef [7].
Learn More: The Keto Diet: A Free Guide to Lose Weight & Improve Health
Lamb vs. Beef: Omega 3
Omega-3 fatty acids are essential for heart health and brain function. While both lamb and beef can be great sources, grass-fed lamb has more omega-3 [8].
Every 100 grams of grass-fed lamb contains about 350 g of Omega-3, while every 100 g of grass-fed beef has around 80 grams of Omega-3 fatty acids [9].
More Omega-3 means better cardiovascular health, less inflammation, and even improved mood [10].
Learn More:
Lamb vs. Beef: Vitamins and Minerals
Both lamb and beef contain essential vitamins and minerals, but:
- Lamb has higher vitamin B12, zinc, and selenium. Vitamin B12 is good for nerve health and energy, while zinc and selenium help immune function and antioxidant defense [11].
- Beef provides more iron, which helps oxygen transport and prevent anemia, and slightly more zinc [12].
These micronutrients are not just numbers on a nutrition label; they have serious impacts on your body’s function. It is good to eat both lamb and beef to fill nutritional gaps in your diet.
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Lamb vs. Beef: Monounsaturated Fats
Monounsaturated fats are the "good" fats that help improve heart health by lowering bad cholesterol levels. Both lamb and beef provide these fats, but lamb has a little more [13].
The monounsaturated fat content is something you should consider if you're looking to keep a healthy cholesterol level and cardiovascular health. Lamb’s higher content of these fats, especially in cuts like the leg or loin, can be a big plus [14].
Choosing meats with higher monounsaturated fats can be particularly useful in a low-carb or Carnivore Diet where fat is the main energy source. This means you’re not only getting protein but also healthy fats for your heart.
Lamb vs Beef: Stearic Acid
Stearic acid is a type of saturated fat found in both lamb and beef. This acid doesn’t raise your LDL (bad) cholesterol levels like other saturated fats might. It may have a neutral or even positive impact on cholesterol levels [15].
While both lamb and beef contain stearic acid, beef has slightly more of it. This makes beef a good option for those concerned about cholesterol but still looking to enjoy the benefits of saturated fats, such as improving brain function, hormonal balance, heart health, immune function, etc. [16].
So, if you want to keep an eye on your heart health, you should understand the type of saturated fat in your diet and the amount you should consume.
Learn More: Why Primal Diet? 10 Science-Backed Primal Diet Benefits
Lamb vs Beef: Prices
One downside of lamb is its price. Due to lower production volume and higher farming costs, lamb is generally more expensive than beef. Beef is often more affordable and easier to find at local grocery stores.
However, if you're looking for a more nutritious meat with a higher fat content, lamb is worth the extra cost. However, if you are on a budget, beef offers various cuts at more affordable prices.
Lamb vs Beef: Taste
Taste is not something we can discuss because it varies from person to person. But to help you decide, if you probably haven’t tasted them before (!), we can say that lamb has a bolder, gamier flavor.
Beef, on the other hand, has a milder taste that’s more versatile. Whether you prefer a juicy steak, a burger, or ground beef, you can adjust the flavor with various seasonings and cooking methods.
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Environmental Impact of Lamb vs Beef
Lamb is generally considered less sustainable than beef and has a higher carbon footprint due to higher methane emissions from sheep, which creates more greenhouse gases than cattle. Also, lamb farming requires more land and water resources than beef production [17].
However, beef production also has a larger environmental footprint. Grass-fed beef has a lower impact than grain-fed beef, but it still can cause environmental issues like deforestation, meaning cattle eat all the grass and greens in an area [18].
Another issue we need to talk about before choosing lamb or beef is their level of healthiness. Let’s check their health benefits and see how they can affect our health.
Is Lamb Healthy? Lamb Health Benefits
Since lamb contains various nutrients, it can help [19] [20]:
- Muscle Building and Repair
- Brain and Heart Health
- Immune Function
- Reduce Inflammation
Muscle Building and Repair
Lamb is a protein source that we need for building and repairing muscle tissue. The protein in lamb includes all the essential amino acids, so it is a complete protein source that supports muscle recovery after exercise. This is especially beneficial for athletes or anyone on strength training [21].
Moreover, the nutrients in lamb help reduce muscle fatigue and streamline recovery. So, if you are trying to make lean muscle mass, especially on a high-protein, low-carb diet, add lamb to your diet.
Learn More: What Causes Carnivore Flu? Top 5 Ways to Recover Quickly
Brain and Heart Health
Lamb contains beneficial fats, including omega-3 fatty acids and CLA, which support brain function and cardiovascular health. Omega-3s keep cells in good condition and can reduce inflammation, which is vital for both brain and heart health [22].
These healthy fats (omega-3 fatty acids and CLA) help keep cholesterol at safe levels and reduce the risk of heart disease. So, consuming lamb as part of a balanced diet can help keep your brain sharp and your heart healthy.
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Immune Function
Lamb contains vitamins like B12 and minerals such as zinc and selenium that boost the immune function [23].
- Vitamin B12 helps nerve function and red blood cell formation.
- Zinc supports immune function and wound healing.
- Selenium acts as an antioxidant, protecting your cells from damage.
These nutrients work together to support the immune system, making lamb a healthy food for immune function.
Anti-inflammatory Effects
Chronic inflammation is the cause of various health issues, including metabolic syndrome and heart disease [24].
The CLA in lamb has anti-inflammatory effects. By reducing inflammation, CLA can help metabolic health and even weight management.
Is Lamb Good for You?
The short answer is yes. Lamb is a nutritious food that can be healthy when consumed in moderation, of course, if you do not have specific health issues. It can provide protein, healthy fats, vitamins, and minerals with a rich flavor.
Beef Health Benefits
Beef is also nutritious and has its own set of health benefits [25]. It can:
- Help Muscle Growth
- Improve Energy and Blood Health
- Boost Energy
- Support Immune Function
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High-Quality Protein for Muscle Growth
Beef is a rich source of high-quality protein, which is essential for muscle repair and growth. So, athletes and anyone who wishes to have healthy muscles can use beef [26].
The complete protein profile in beef means that it contains all the amino acids necessary for muscle building.
Eating beef can help maintain and even increase lean muscle mass, especially if we eat it and do resistance training.
Iron Sources for Energy and Blood Health
Iron is critical for oxygen transport in the blood, and beef is one of the best sources of heme iron, which is easily absorbed by the body.
This makes beef a wonderful option for preventing or addressing iron deficiency, which can cause fatigue and lower energy levels if not treated [27].
Consuming beef regularly means stable energy levels that help you stay active and alert throughout the day.
Boosting Energy with Creatine
Beef contains creatine that provides energy during intense exercises. This means that eating beef can improve performance in sports and other physical activities [28].
Learn More: Carnivore Diet Side Effects and How to Avoid Them
Supporting Immune Function
In addition to protein and iron, beef contains zinc, which helps immune function and wound healing. To boost our immune function, we need to consume enough zinc from natural sources like beef [29] [30].
Despite all these benefits, lamb and beef may have some downsides. Let’s see what we need to be careful about when choosing these popular meat sources.
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Lamb vs Beef: Possible Side Effects
Another point that helps us answer the question, “Is lamb healthier than meat?” is comparing possible side effects of lamb and beef.
The table below compares them regarding common health concerns, heart disease, cancer risk, type 2 diabetes, and foodborne illnesses [31] [32] [33].
Please remember that mentioning these health concerns doesn’t mean consuming lamb or beef will definitely lead to these side effects. More research needs to be done, and each person’s body is different.
So, to learn if you can eat them or not, you should consult your healthcare provider to get personalized guidance.
| Health Concern | Lamb | Beef |
|---|
| Heart Disease |
Limited studies show that, generally, red meat consumption can be linked to increased heart disease risk in some individuals. |
Overeating beef may elevate TMAO levels, contributing to heart disease. |
| Cancer Risk |
Generally, red meat consumption is linked to increased cancer risk. |
High intake is linked to increased risks of colorectal and other cancers. |
| Type 2 Diabetes |
Red meat consumption may increase diabetes risk. |
Eating too much beef may raise the risk of developing type 2 diabetes. |
| Foodborne Illnesses |
Potential transmission of pathogens like Toxoplasma gondii, Clostridium perfringens, and Campylobacter jejuni. |
Risk of contamination with bacteria such as Escherichia coli and Salmonella, leading to foodborne illnesses. |
While both types of these meats pose health risks, beef has been more extensively studied, showing associations with various chronic diseases.
Lamb hasn’t been studied as much as beef. However, as a red meat, it may share similar health implications.
So, based on all these factors, is lamb healthier than beef?
Is Lamb Healthier than Beef?
Well, lamb and beef are both healthy, but choosing one as healthier depends on your health goals.
If you need more omega-3s and healthy CLA fats, lamb might be the better choice. But if you’re looking to increase iron intake or prefer leaner cuts to support muscle growth and energy, beef could be the way to go.
You can choose between lamb and beef based on your health needs. You can also decide based on their possible effects on weight loss.
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Is Lamb Good for Weight Loss? How About Beef?
You can use both lamb and beef as a part of your weight loss plan.
- Leaner cuts of beef or lamb will help you consume fewer calories.
- Lamb is higher in fat, which can help keep you fuller for longer, while beef offers more protein per calorie.
In weight loss diets, the key is moderation and portion control. Eating these meats with other nutrient-rich, low-carb foods allowed on your diet can create satisfying meals that can boost metabolism without extra calories.
All in all, whether you decide to choose lamb or beef, the following tips can help you.
Tips to Choose the Best Lamb and Beef
- Choose grass-fed and pasture-raised meat.
- Organic meats do not contain harmful antibiotics and hormones.
- Choose meat cuts based on your fat limits. For example, ribeye and shoulder have more fat, but sirloin and loin chops are leaner.
- Fresh meat has a deep red color without excessive liquid in the packaging.
- Buy from trusted butchers or local farms and ask about the animal’s diet.
- Avoid processed meats with preservatives and artificial additives.
- High-quality fat is creamy white in beef and slightly yellow in lamb.
Grass-fed lamb and beef are among the healthiest meats due to their nutrient profile. However, there are other healthy options as well.
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What Is the Healthiest Red Meat?
In addition to lamb and beef, you can eat bison and venison if you’re looking for leaner, nutrient-packed meats with fewer calories.
There are also certain cooking methods that help you keep the nutrients in lamb and beef.
The Best Ways to Cook Beef and Lamb to Preserve Nutrients
- Slow Roasting: It maintains the moisture and nutrients in meat, making it tender and full of vitamins. For example, overcooking can ruin vitamins that are sensitive to heat.
- Sous Vide Cooking: It involves sealing the meat in a vacuum bag and cooking it in a water bath at a controlled temperature. This method is excellent for preserving the natural juices, flavor, and nutritional integrity of the meat.
While grilling is a healthy way of cooking, excessive high heat can break down nutrients and form harmful compounds. So, it’s better to gill at moderate heat and in a shorter cooking time.
To meet your protein needs, especially on low-carb diets like Carnivore, you’d better use meat, but there are leaner sources you can use.
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Other Good Animal-Based Protein Sources
- Chicken and Turkey
- Eggs
- Fish and Seafood
- Pork and Bison
Final Words
Both lamb and beef are healthy and yummy. Lamb has more omega-3s, CLA, and bold flavor, while beef has more iron and lean protein.
High-quality, grass-fed red meat can help you build muscle, improve heart health, and provide tasty meals.
And don’t forget that diversity is key. Balancing your red meat intake with other animal-based protein sources will help you achieve a balanced, nutritious diet.
