Beef tallow has become the latest health trend making waves on social media. Beauty influencers swear by its moisturizing and anti-inflammatory properties for skincare, while big-name restaurants like Steak 'n Shake are now using it exclusively for frying. However, beef tallow remains a controversial topic among nutritionists and healthcare professionals. Some argue it's a healthier alternative to highly processed seed oils, while others caution against its high saturated fat content. So, is beef tallow actually good for you? Let’s break it down.

What is Beef Tallow?

Beef tallow is rendered fat from beef, typically sourced from suet which is the fat surrounding the kidneys and loins. It remains solid at room temperature and melts when heated. Traditionally, tallow was widely used for cooking, frying, soap-making, skincare products, and even candles. It shares similarities with lard, which comes from pigs and has a milder flavor, making it more suitable for certain foods like pastries.

In Spanish, beef tallow is sometimes referred to as sebo and has long been considered unhealthy, even in the Hispanic culture, especially Hispanic-American. However, with recent shifts in dietary perspectives, it is regaining popularity for cooking at high temperatures, such as deep frying and roasting.

What Kind of Fat is in Beef Tallow?

Beef tallow is primarily composed of saturated fat but also contains monounsaturated and polyunsaturated fats:

·         Saturated fat (about 50%) – includes stearic and palmitic acid. Saturated fats for a long time have been considered “unhealthy” fats and are found in higher amounts in foods such as butter, cheese, and red meats. Saturated fats are often solid at room temperature and have been linked to increased cholesterol and heart disease risk.

·         Monounsaturated fat (about 40%) – mainly oleic acid also found in olive oil. These types of fats are liquid at room temperature and are believed to be beneficial to heart health.

·         Polyunsaturated fat (about 4%) – includes small amounts of linoleic and linolenic acid. These fats can be found in vegetable oils, seeds, nuts, and some vegetables. 

Additionally, beef tallow contains essential fat-soluble vitamins, including vitamins A, D, E, K, and B12.

Uses of Beef Tallow

Beef tallow has various applications beyond cooking:

• Cooking & Frying – With a high smoke point and rich flavor, beef tallow is excellent for roasting and deep frying, particularly for foods like French fries.
• Skincare – The latest TikTok trend involves using beef tallow as a natural moisturizer. Due to its vitamin-rich content and purported anti-inflammatory properties, it is used in lotions, balms, and soaps.
• Homemade Products – Tallow has historically been used in candles and traditional soap-making.
• Animal Feed – Some pet foods and livestock feeds include tallow for added nutrition.

Plant-Based Oils vs. Beef Tallow

Plant-based oils, such as olive, coconut, avocado, and seed oils (soybean, canola, sunflower), vary in composition and health effects. While minimally processed oils like extra virgin olive oil offer antioxidants and anti-inflammatory benefits, highly refined seed oils undergo chemical processing, which can reduce their nutritional value and increase oxidation risks when heated.

The “Hateful Eight” Seed Oils

Some experts warn against highly processed seed oils, often referred to as the “Hateful Eight”:

• Canola oil
• Sunflower oil
• Soybean oil
• Corn oil
• Safflower oil
• Cottonseed oil
• Rice bran oil
• Grapeseed oil

These oils are frequently refined using chemicals, contain unstable polyunsaturated fats, and may oxidize when heated, potentially leading to inflammation, immune system issues, and chronic disease.

Expert Opinions on Seed Oils

Despite concerns, organizations like the American Heart Association (AHA) have long promoted seed oils over saturated fats. In an article titled “There’s No Reason to Avoid Seed Oils and Plenty of Reasons to Eat Them,” Dr. Christopher Gardner, a professor at Stanford University School of Medicine, states:

“People are cooking with these oils, not drinking them. In a situation where you need some kind of fat for cooking or food preparation, you can use plant oils or you can use butter or lard. Very consistently, all the data say butter and lard are bad for our hearts. And studies show swapping out saturated fats and replacing them with unsaturated fats lowers the risk for heart disease.”

It’s also important to note that their reputation for being unhealthy is not due to the seed oil themselves, but rather the fact that they are ultra-processed.

Is Beef Tallow Healthy?

The debate over beef tallow mirrors that of seed oils, there is no clear consensus. While tallow is high in saturated fat, which has been linked to heart disease and weight gain, it is also rich in essential vitamins.

Recent dietary trends, such as the ketogenic diet, emphasize high-fat consumption, arguing that replacing carbohydrates with fat may promote weight loss and balanced cholesterol levels. However, whether beef tallow is healthier than seed oils or offers specific health benefits remains uncertain. Individual body composition and dietary context likely play significant roles in how fats affect overall health.

The Takeaway

The truth about beef tallow is not black and white. While it has benefits such as high vitamin content and cooking stability, it is still a source of saturated fat, which has been linked to health risks. On the other hand, while seed oils have been criticized, their processing level rather than their inherent properties may be the real issue.

Ultimately, balance is key. Consuming high amounts of any fat should be paired with an overall healthy lifestyle, including exercise. If using a seed oil in a dish like a vegetable stir-fry or salad encourages healthier eating habits, that may outweigh concerns about the oil itself. The best approach is to prioritize whole, minimally processed foods and maintain a well-rounded diet and an active lifestyle.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.