You might have heard your grandparents talk about cooking with beef fat. They were likely referring to beef tallow, a fat once commonly used in stews, pastries and even fast-food French fries.
Over the years, tallow fell out of favor but has recently made a comeback. People are using it again in cooking and even in skincare. Some say it’s healthier than vegetable oils, while others are concerned because tallow is high in saturated fat.
So is beef tallow a smart choice or just another food trend? We spoke with Jacquelin Danielle Fryer, a registered dietitian specializing in sports nutrition with Banner Sports Medicine Scottsdale, to find out.
What is beef tallow?
Beef tallow is a type of fat made from cows. To make it, beef fat is heated to remove impurities. The result is a smooth, creamy fat that stays solid at room temperature but melts easily when heated.
“Tallow can be used for frying, sauteing, roasting and baking,” Fryer said. “It’s also an ingredient in candles, soaps and skincare products. Some people use it to season cast-iron cookware.”
Nutritional benefits but proceed with caution
You might be wondering, “Isn’t fat bad for you?” The truth is your body needs some fat to work properly. The key is choosing the right kinds of fat.
Beef tallow has health benefits when used in a balanced diet, but it shouldn’t be seen as a go-to health food.
“Beef tallow contains energy-dense saturated and monounsaturated fats,” Fryer said. “Fat gives your body more than twice the energy of carbohydrates or protein and plays a role in cell structure and hormone production.”
It also contains fat-soluble vitamins A, D, E and K, which are important for vision, immune function, bone health and protecting cells. It also has conjugated linoleic acid (CLA), which is linked to heart health, reduced inflammation and improved body composition. However, more research is needed before making any claims about its benefits.
The risks of consuming beef tallow
Beef tallow is more of a food trend than a true health solution. Here’s why.
High in saturated fat
“Beef tallow is high in saturated fat,” Fryer said. “We have to remember that saturated fat from animal sources can contribute to clogged arteries and heart disease when consumed in excess.”
Eating a lot of saturated fat can raise bad cholesterol (LDL) and triglycerides, which can increase your risk of cardiovascular disease. If you have heart problems or high cholesterol, ask your health care provider before adding beef tallow to your diet.
[Also read, “The Skinny on Dietary Fats: The Best and Worst for Your Health.”]
Not for vegans or vegetarians
Beef tallow comes from animals, so it is not an option for vegan or vegetarian diets. Plant-based fats like olive oil, avocado oil and coconut oil are good alternatives for people who want to avoid animal products.
Quality and sourcing
The nutrition in beef tallow depends on how the cows were raised. Some commercially produced tallow might come from cows treated with hormones or antibiotics.
Fryer recommends choosing high-quality, grass-fed and organic beef to avoid these substances. Grass-fed cows tend to have more healthy nutrients like omega-3 fatty acids and CLA than grain-fed cows.
Is beef tallow better than seed oils?
Many people debate whether beef tallow is healthier than seed oils, like soybean or canola oil. One reason people like tallow is that it can handle higher cooking temperatures without breaking down.
“Tallow is good for frying and roasting because it can handle high heat,” Fryer said. “When oils with lower heat limits get too hot, they can form harmful compounds that cause inflammation.”
Beef tallow is also less processed than oils, which are often refined and have additives. However, Fryer stresses that choosing fats should depend on individual health needs, not trends.
Can beef tallow help me lose weight?
Beef tallow is popular in low-carb and ketogenic diets because it is high in fat. Since fat slows digestion, it can make you feel full for longer, which might help you eat fewer calories.
However, this doesn’t mean it’s a magic weight-loss solution. Fryer recommends using it in moderation and pairing it with fiber-rich vegetables, lean proteins and whole grains for a balanced diet.
How to use beef tallow in cooking
If you want to try beef tallow, here are some ways to use it:
- Frying: Crisp up potatoes, meats and vegetables.
- Roasting: Rub it on meats or vegetables for a crispy finish.
- Sauteing: Melt some tallow in to cook eggs, stir-fry veggies or sear meats.
- Baking: Swap butter or shortening for tallow in pie crusts, biscuits and other baked goods.
- Flavor enhancer: Add it to soups, stews and gravies for extra flavor.
Should I include beef tallow in my diet?
Fryer believes that whether or not you should eat beef tallow depends on your personal health status. Before adding more animal fat to your diet, she strongly recommends checking your LDL (bad cholesterol) and triglyceride levels.
“If someone already has high cholesterol or heart disease risk factors, eating more beef tallow is not the best choice,” Fryer said. “It’s important to consider your overall diet and choose a variety of healthy fats.”
If you do choose to eat beef tallow, consider these guidelines:
- Moderation: Only eat it in small amounts.
- Complementary fats: Mix tallow with healthy fats like olive or avocado oil for more balanced nutrients.
- Quality: Choose high-quality, grass-fed, organic beef tallow to avoid hormones and antibiotics.
- Health considerations: Talk to your health care provider or registered dietitian before adding it to your diet, especially if you have health conditions.
- Allergy awareness: Be aware of any allergies to beef products.
Bottom line
Beef tallow is a traditional fat that’s making a comeback, but it’s not necessarily the best choice for everyone. While it has a high smoke point and contains some vitamins, its high saturated fat content means it should be eaten cautiously.
Fryer believes this is more of a food trend than a long-term health solution. Instead of simply looking to the past for answers, she encourages people to focus on their individual health needs and blood markers before making dietary changes. See a registered dietitian-nutritionist to find the best solution and create a strategic plan of action for dietary changes.
“The answer to whether you should eat more beef tallow is — it depends,” Fryer said. “It is wise to err on the side of caution before proclaiming that beef tallow is a healthy option for you.”
