What is Beef Tallow and Is It Good For You?

Beef tallow is making a comeback in kitchens as a versatile and healthy cooking fat, but you may be wondering – what exactly is beef tallow?

Beef tallow is a rendered fat made from cattle To make tallow, fat is taken from around the kidneys and organs of cows and rendered down into a lipid-rich solid substance

Tallow has been used for centuries in cooking, medicine, candles, soaps and more. But is beef tallow good for you and what are the potential beef tallow benefits? Let’s take a closer look at what the science says.

What is Tallow Made Of?

The unique nutritional profile of beef tallow sets it apart from other fats like butter or vegetable oils. Here’s a quick rundown of what’s inside:

• Saturated Fats – Tallow contains saturated fats like stearic acid. Stearic acid may not affect cholesterol levels like other saturated fats.

• Monounsaturated Fats – Tallow provides heart-healthy monounsaturated fats like oleic acid. This is the same good fat found in olive oil.

• Polyunsaturated Fats – Tallow contains small amounts of polyunsaturated fats like conjugated linoleic acid (CLA), linked to benefits like reduced inflammation.

• Fat-soluble Vitamins – Grass-fed tallow delivers vitamins A, D, E and K, all required for health.

The unique balance of saturated, monounsaturated and polyunsaturated fats gives tallow unique health benefits compared to other fats.

6 Science-Backed Benefits of Beef Tallow

Here are some of the top ways beef tallow may improve your health

1. ProvidesCholesterol and Healthy Fats

Tallow contains stearic acid a saturated fat that does not appear to raise cholesterol levels like other saturated fats. It also contains oleic acid the key fat in olive oil linked to improved cholesterol levels.

2. May Support Weight Loss and Metabolism

The CLA in tallow may help increase fat burning and metabolism. This is linked to potential benefits for weight management.

3. Helps Absorb Fat-Soluble Vitamins

The fat-soluble vitamins A, D, E and K in tallow helps your body properly absorb and utilize these essential vitamins.

4. Has a High Smoke Point for Cooking

With a smoke point of 400°F – 425°F, tallow remains stable at high heats making it excellent for searing, frying and roasting.

5. Moisturizes and Hydrates Skin

When applied topically, the fatty acids in tallow can hydrate dry skin and improve moisture retention for a more youthful appearance.

6. Provides Sustained Energy

The saturated fats in tallow offer a steady supply of energy. Tallow does not cause spikes in blood sugar like carbohydrates.

Using Beef Tallow in Your Kitchen

Tallow is valued in cooking for its high smoke point and neutral flavor. Here are some of the most popular ways to use tallow in recipes:

• Frying meat, vegetables, doughnuts and fritters
• Baking pie crusts, biscuits, cookies and pastries
• Adding to stews, soups, sauces and gravies as a thickener
• Roasting vegetables and meat
• Greasing pans
• Substitute for butter in any recipe

Choose organic, grass-fed tallow whenever possible to get the most nutrients. Render your own or find a high-quality source from a farmer’s market or health food store.

Store tallow in an airtight container. It can be used in place of other fats like vegetable oils, butter, lard or ghee.

Tallow Skincare Benefits

In addition to cooking, tallow can also be used directly on your skin. The fatty acids mimic your skin’s natural oils.

Applying tallow topically provides these benefits:

• Increased moisture and relief from dryness
• Improved elasticity and skin tone
• Soothing relief for eczema, rashes and irritation
• Protection for your skin’s acid mantle barrier

Some ways to use tallow for self-care include:

• Homemade tallow moisturizer, lip balm or body butter
• Tallow soap for gentle cleansing without stripping oils
• Dry skin salve with tallow and herbs
• Makeup remover
• Shave cream
• Cuticle and nail treatment

Is Tallow Bad For You?

Most health authorities recommend limiting saturated fat intake to less than 10% of calories.

While tallow contains some healthy fats, overdoing saturated fat from any source may potentially increase cholesterol levels and heart disease risk for some people.

Moderation is key. Use tallow as a flavorful cooking fat or moisturizer, but stick to one to two tablespoons daily as part of a balanced diet.

Focus on getting more unsaturated fats from olive oil, avocados, nuts, seeds and fatty fish too. And, of course, continue emphasizing vegetables, fruits, lean proteins and whole grains as the foundation of a healthy diet.

Beef Tallow vs. Lard: What’s the Difference?

Like tallow, lard is another rendered animal fat that was once commonly used in cooking. But what sets these two fats apart?

Key Differences Between Lard and Tallow:

• Source – Lard comes from pigs, tallow comes from cattle.

• Fat Profile – Lard contains slightly more monounsaturated fat compared to tallow.

• Texture – Lard has a softer texture making it preferable for baked goods. Tallow is firmer.

• Flavor – Lard has a milder taste than the bolder, beefy flavor of tallow.

• Use – Lard is favored for pie crusts, biscuits and pastries. Tallow is ideal for high heat cooking.

Both lard and tallow offer similar benefits when used in moderation, so choosing one over the other comes down to personal taste preference and the intended use.

Is Beef Tallow Healthy? The Bottom Line

Beef tallow provides a unique nutritional profile compared to more common cooking fats. In moderation, tallow offers benefits from cholesterol and healthy fats to supporting the skin barrier.

However, more research is still needed on the health effects of tallow and other saturated animal fats. Grass-fed is best for the highest nutrient content.

While an old-fashioned fat, beef tallow can be a delicious and versatile addition when used sparingly as part of a varied, whole food diet. Add a spoonful to gain flavour and nutrients without overdoing it on saturated fat.