Surprising Health Benefits of Beef Tallow + 12 Different Uses
What is all the hype about beef fat?!
This post shares all the science of why tallow may be a healthier option for your kitchen (and your skincare🫢)
Today, we're diving into a topic that might surprise you: beef tallow. If you are anything like me just a couple of years ago, you'll have no idea what that is. But you've probably begun hearing about it more frequently because of it's comeback in the world of nutrition. In this blog post, we'll explore the health benefits of beef tallow (and what even it is!) and compare it to vegetable oils and other fats.
Plus easy ways you can use it and take advantage of its benefits (like how it played a role in healing my keratosis pilaris!)
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What Is Beef Tallow?
Beef tallow is the fat obtained from rendering beef suet, which is the fatty tissue surrounding the kidneys and loins of a cow. It's been a staple in traditional cooking for centuries and has recently made its way back into kitchens. It has gained popularity for it's benefits in everything from cooking to skin care!
The rendering process is basically a fancy name for "cooking down" a fat or taking out the moisture. By cooking the fat over an extended period of time, the moisture is evaporated and you are left with a more shelf-stable product.
Rendered fat can then be used for cooking, or making skincare products like lip balm, whipped tallow lotion, or tallow soap with numerous benefits.
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The Healthy Fat Hype: Saturated vs. Unsaturated
I grew up in a time when seed oils and vegetable oils were claimed to be necessary for a healthy diet and heart. It was also stated that saturated fat causes heart disease... But now, modern research is showing scientific evidence of the opposite! Let's break down the essential differences between beef tallow and popular vegetable oils, particularly those rich in polyunsaturated fats.
1. Saturated Fat vs. Polyunsaturated Fat
Beef Tallow: Saturated fats like those found in beef tallow have long been demonized, but recent research challenges this. A study published in the American Journal of Clinical Nutrition suggests that saturated fats may not be as detrimental to heart health as once thought. They can even increase beneficial HDL cholesterol.
Vegetable Oils: Vegetable oils, on the other hand, are typically rich in polyunsaturated fats (PUFAs). For many years these were considered to be the cooking oil you wanted to use and yet excessive consumption can lead to an imbalance of omega-3 and omega-6 fatty acids. An imbalance of these fatty acids can promote inflammation, a risk factor for many chronic diseases.
2. Cooking Stability
Beef Tallow: Beef tallow has a very high smoke point, making it stable for high-heat cooking methods like frying and roasting. This stability means it's less likely to oxidize and form harmful free radicals. Alongside coconut oil, these fats are the best choices for cooking at high heat.
Vegetable Oils: Many vegetable oils, especially those high in polyunsaturated fats, have lower smoke points. When heated beyond their smoke points, they can break down and produce harmful compounds. These compounds increase rates on rancidity.
Health Benefits of Beef Tallow
Now that we've laid the foundation, let's explore the health benefits of incorporating beef tallow into your diet:
1. Rich in Fat-Soluble Vitamins
Beef tallow from grass-fed cows is a potent source of fat-soluble vitamins A, D, E, and K. These vitamins play crucial roles in various bodily functions, including immune support, bone health, and antioxidant protection.
They are also the nutrients that can nourish and support skin health (and it’s what helped me finally get rid of keratosis pilaris on my arms!).
2. Supports Healthy Skin
The saturated fats in beef tallow are similar to the fats naturally found in our skin. Using tallow-based skincare products can help maintain skin's moisture, suppleness, and overall health. Believe it or not, a whipped tallow body lotion was actually my first introduction into the world of using beef fat in my skincare!
3. Ideal for High-Heat Cooking
As mentioned earlier, beef tallow's high smoke point makes it a safer and more stable choice for frying and roasting, reducing the risk of harmful compounds formation.
4. A Source of Conjugated Linoleic Acid (CLA)
Studies like the one published in the Journal of Food Composition and Analysis have highlighted the presence of CLA in beef tallow. CLA is associated with various health benefits, including weight management and reduced inflammation. It has also been shown to have anti-aging properties!
12 Uses for Beef Tallow
For the past several years we have purchased part of a cow from a local farmer and shared with some friends. When you purchase grass fed cattle, you are often given the option to also take the bones and raw fat. While I knew I would use the bones for bone broth, I wasn't sure about using that much fat!
After researching, I learned how versatile and affordable it is compared to other household products. It is also a better option in terms of sustainability, since you are limiting the waste of a harvested animal.
Cooking Oil: Use it as a cooking oil for frying and sautéing. We personally don't fry food but if you do, tallow is an excellent option because the fat remains stable at high temperatures.
I love using Epic Tallow or Fatworks pure tallow if i don’t have any. more from our cow! Both brands are made from grass-fed and pasture-raised cattle, ensuring optimal fatty acids and vitamin content. (fatworks tallow can be ordered off of Thrive Market, my favorite online grocery store! You can save 40% off your first order with this link)
Roasting: Coat vegetables or meat with tallow for a rich and flavorful roast.
Gravy: Add a touch of tallow to your homemade gravy for a richer taste.
Popcorn Topping: Drizzle melted tallow over freshly popped popcorn instead of butter for a savory snack.
Mashed Potatoes: Mix a spoonful of tallow into mashed potatoes to make them creamier.
Homemade Soap: Use tallow as a base for making homemade soap, known for its moisturizing properties. While I haven’t made tallow soap yet myself, I
Candle Making: Tallow can be used to make candles, providing a slow-burning and bright flame.
Leather Conditioner: Apply tallow to leather goods to condition and protect them from drying out. I use to spend so much money on leather moisturizers for our couch- and now I just rub it down with tallow
Seasoning Cast Iron: I used to use olive oil to season my cast iron pans, but now I use tallow because it is far more affordable. Season cast iron cookware by rubbing it with a thin layer of tallow to prevent rust and maintain its non-stick properties.
Lip Balm: Make your own lip balm by combining tallow with beeswax and essential oils for a natural moisturizer.
Skin Moisturizer: Apply tallow directly to dry or chapped skin to help moisturize and soothe.
Homemade Deodorant: Create a natural deodorant by mixing tallow with baking soda and essential oils.
Even if you are not wanting to DIY tallow products yourself, it is a good idea to keep an eye out for the oils used in the products you buy. I love finding packaged products with minimal ingredients, no seed oils (or at least not in the first five ingredients), and that are instead cooked in healthy saturated oils like beef tallow or coconut oil. Here are some of my favorite brands that kick seed oils to the curb:
Lesser Evil: Our favorite brand of popcorn! We love the himilayan pink salt flavor because these are the ingredients: organic non-gmo corn, organic extra virgin coconut oil, and himalayan salt… THAT’S IT 👏
We also love their no cheese “cheese” puffs that use nutritional yeast (which is an amazing source of B vitamins and extra nutrients)
4505 Chicharrones : I love these when I am wanting a crunchy snack. They are a great alternative to chips and they are a much lower carb option if you are watching your macros! My favorite is the tajin flavor.
We order most of our snacks from Thrive Market, an online market specializing in healthier food options!
Conclusion: Beef Tallow, the Healthy Fat
In a world where fats are often vilified, beef tallow stands as a testament to the complexity of nutrition. While moderation remains key, beef tallow offers a lot of potential health benefits that may surprise you. It's a versatile and flavorful addition to your kitchen that can contribute to your overall well-being.
Remember, making informed choices about your diet is essential, and it's always a good idea to consult with a healthcare professional or a registered dietitian before making significant dietary changes.
