The Omega 6 vs 3 division.

And how grain finished vs grass finished beef plays into the equation…

Good morning No Lack Family!

It’s a rainy morning here on the farm so I thought that I would take a moment and tell you about a recent post that I made on LinkedIn that went kind of viral and drew some heat from those that work in the commercial cattle industry.

For quite some time there has been some discussion going on as it pertains to Omega 6 to Omega 3 fatty acid ratio’s in food. Studies have shown that foods containing higher Omega 6 levels over Omega 3 can cause health issues such as:

• Chronic inflammation

• Excess omega‑6 (especially linoleic acid) can promote pro‑inflammatory compounds such as arachidonic‑acid‑derived eicosanoids.

• Cardiovascular disease

• Imbalanced omega‑6:omega‑3 ratios may contribute to blood clotting tendencies, arterial plaque development, and elevated blood pressure.

• Metabolic syndrome

• High omega‑6 with low omega‑3 is associated with insulin resistance, abdominal fat accumulation, and elevated triglycerides.

• Cognitive decline

• Poor omega‑6:3 balance may impair neuronal function, reduce neuroplasticity, and increase risk of dementia‑related conditions.

• Depression and mood disorders

• Low omega‑3 intake combined with high omega‑6 has been linked to higher rates of depressive symptoms and mood dysregulation.

• Obesity

• Omega‑6 dominance may promote adipogenesis (fat‑cell creation) and disrupt metabolic regulation.

While Omega 3 fats promote:

• Supports heart health

• Helps lower triglycerides

• May raise HDL (“good”) cholesterol

• Can reduce blood pressure

• May reduce risk of blood clots and abnormal heart rhythms

• Reduces inflammation

• Lowers production of inflammatory cytokines and eicosanoids

• Helps counter chronic inflammation linked to many diseases

• Improves brain and cognitive function

• DHA is a major structural fat in the brain

• Supports memory, learning, and long‑term brain health

• May reduce age‑related cognitive decline

And much, much more!

The point of this is NOT to demonize Omega 6 fats though! Because in the proper ratio to Omega 3 fats the have a positive contribution to your health overall. The issue however is that the standard Western diets ratio of Omega 6 vs 3 is grossly out of proportion, ranging anywhere from 10:1 to 20:1. So, it is no wonder that we are a nation that suffers with chronic high inflammation and disease.

With that said, anytime a producer such as myself points out that grain finish beef has a higher Omega 6 to 3 ration than grass finished beef, the common retort is beef overall isn’t a great source of Omega 3’s so you should just eat more fish or take a supplement. That is the grain fed crowds best defense, but it misses the point completely! Has we just discussed its not about Isolating one or the other, it is about having each in the right ratio’s to promote proper health.

With that ground work laid, I’m going to past my post from LinkedIn below and list the studies. Then you can do your research and decide for yourself what is better for your families health!

“I want to put a common talking point to bed and that is that beef is a poor source of omega 3 fatty acids and thus it doesn't matter if you eat grass finished or grain finished. This is missing the forest for the trees, literally! Because its not so much about the total amount of omega 3's but the ratio of omega 3's to omega 6's that impacts your health.
A diet excessively high in omega 6 fatty acids, especially compared to omega 3's, promotes chronic inflammation and can increase the risk of cardiovascular disease, cancer, obesity, type 2 diabetes, and inflammatory bowel disease, primarily because omega 6's produce pro inflammatory signals, while omega 3's are anti-inflammatory, with the imbalance creating oxidative stress and hindering the body's ability to fight disease.
The fact is grain finished beef is very high in omega 6's vs 3's while grass finished is more balanced and thus better for your overall health.”

Grass finished vs Grain finished chart.

Studies that confirm these findings:

1. Texas A&M University – Dr. Stephen B. Smith

• Compared ground beef from grass-fed vs grain-fed cattle.

• Found differences in fatty acid profiles and implications for cardiovascular and metabolic health.

2. Michigan State University – Dr. Jenifer Fenton & Dr. Jason Rowntree

• Analyzed nutrient composition based on cattle diet.

• Confirmed grass-finished beef has a distinct and healthier fatty acid profile.

3. Clemson University – Dr. Susan Duckett

• Tested beef from Hi Bräu Beef Co.

• Found omega-6:3 ratios in grass-fed beef as low as 1.2:1, confirming superior omega-3 content.

4. Utah State University – Dr. Stephan Van Vliet

• Research with the Bionutrient Food Association.

• Found grass-fed beef contains significantly more omega-3s, polyphenols, and antioxidants.

5. Daley et al. (2010) – Nutrition Journal Systematic Review

• Reviewed multiple studies comparing fatty acid profiles.

• Concluded grass-fed beef is leaner and has a better omega-6:3 ratio than grain-fed beef.

With that said, what are your thoughts on this topic? Is it something you have considered? Or maybe your weren’t even aware of this. Feel free to email me with your thoughts or questions!

Until next time, remember Faith, Family and Farming are what makes life sustainable!

Talk to you again soon!

Kevin