Beef tallow is making a surprising comeback, not just in kitchens but also in skincare routines. Once a staple in older generations’ cooking, it’s now embraced by health-conscious consumers for its versatility and rich nutrient profile. Whether you’re using it to replace processed oils or benefit your skin, beef tallow offers multiple uses beyond the stove.

What is tallow?

Tallow is the rendered fat of ruminant animals like cows and sheep, most commonly made from beef. Solid at room temperature, it is traditionally produced by slowly heating suet (the fat surrounding the animal’s organs) to separate the fat from muscle and tissue. While it’s primarily known for its use in cooking, tallow is also gaining popularity in skincare and candle-making due to its beneficial fatty acids and vitamins.

Healthy nutrients of beef tallow

Beef tallow is primarily composed of a variety of fats that contribute to its health benefits. Here’s a detailed breakdown of the main components:

Monounsaturated fats (40–55%)

Monounsaturated fats, like oleic acid, are a significant part of tallow’s fat profile. These fats are linked to improved heart health by reducing LDL cholesterol and raising HDL cholesterol. Research has suggested that replacing carbohydrates with monounsaturated fats can improve insulin sensitivity and help control blood glucose levels​.

Saturated fats (40–50%)

Tallow contains a high percentage of saturated fats, including stearic and palmitic acids. While saturated fats have been debated, stearic acid stands out because it doesn’t raise cholesterol levels in the same way as other fats. In fact, stearic acid may support mitochondrial function, which improves fat metabolism and heart health​.

Polyunsaturated fats (3–7%)

Though less abundant, polyunsaturated fats in tallow, particularly conjugated linoleic acid (CLA), are known for their potential anti-inflammatory and fat-burning properties. CLA has been studied for its role in reducing plaque buildup in arteries and may help protect against certain cancers and cardiovascular diseases​.

Vitamin A

Vitamin A is vital for maintaining skin health, immune function, and vision. It supports cell growth and regeneration, particularly in the skin, making it a key nutrient in dietary and topical applications​.

Vitamin D

Vitamin D in tallow helps regulate calcium absorption, promoting bone health and supporting immune function. Many individuals are deficient in this vitamin, making tallow a valuable source, especially when consuming grass-fed products​.

Vitamin E

As a powerful antioxidant, vitamin E protects cells from oxidative damage. It also plays a role in skin health by preventing the oxidation of LDL cholesterol, which can reduce inflammation.

Vitamin K

Vitamin K, particularly K2, helps keep calcium in the bones and out of the arteries, supporting both cardiovascular and bone health​.

Choline

Choline supports brain function and the development of cell membranes. It’s an essential nutrient, especially for cognitive health, and can be found in moderate amounts in beef tallow.

6 benefits of beef tallow

Beef tallow offers a range of health benefits due to its unique combination of fats and fat-soluble vitamins. Here are the top ways tallow can support your health:

1. Reduces inflammation

Beef tallow contains conjugated linoleic acid (CLA), a type of polyunsaturated fat with anti-inflammatory properties. CLA has been shown to help lower inflammatory markers, potentially reducing the risk of chronic diseases like heart disease and diabetes. This makes tallow an excellent addition for those looking to reduce inflammation in their diet.

2. Supports weight management

The fats in beef tallow, especially stearic acid and CLA, can support weight management by promoting fat metabolism. Additionally, stearic acid supports mitochondrial function, which can help increase fat-burning efficiency.

3. Source of healthy fats

Beef tallow provides a balanced blend of saturated and monounsaturated fats. These healthy fats are essential for energy and cellular metabolism. For example, fats help absorb fat-soluble vitamins like A, D, E, and K. Without sufficient fat intake, your body can’t fully utilize these essential nutrients, leading to deficiencies and related health issues.

4. Promotes cardiovascular health

Beef tallow fat profile has a positive effect on cholesterol, meaning it lowers LDL cholesterol. Combined with its high levels of monounsaturated fats, tallow can help maintain a healthy heart by reducing plaque buildup and atherosclerosis. 

5. Nourishes skin

Tallow has long been used as a natural moisturizer due to its fatty acid composition, which closely resembles the oils found in human skin. It’s rich in vitamins A, D, E, and K, all of which support skin health and can improve hydration, elasticity, and the skin’s overall appearance when used topically.

6. Enhances nutrient absorption

Because tallow contains fat-soluble vitamins (A, D, E, and K), it helps improve the absorption of these essential nutrients. Adding tallow to meals can enhance the bioavailability of fat-soluble vitamins from other foods, making it a valuable addition to your diet for optimal nutrient uptake.

How to reap the benefits of beef tallow

Beef tallow’s versatility extends beyond just cooking. Here are several practical ways to incorporate tallow into your daily routine so you can make the most of its health benefits:

1. Replace unhealthy cooking oils

One of the easiest ways to start using beef tallow is to swap out processed cooking oils like canola, corn, or vegetable oil. Beef tallow has a high smoke point of around 420°F, making it perfect for frying, sautéing, and roasting without breaking down and releasing harmful free radicals. It’s also rich in stable saturated and monounsaturated fats, which are healthier options for cooking at high heat.

2. Swap out your moisturizers

Beef tallow isn’t just for the kitchen—it’s also an amazing natural moisturizer. Thanks to its fatty acid composition, which closely resembles the natural oils in human skin, tallow can lock in moisture and nourish the skin deeply. Plus, it’s rich in fat-soluble vitamins like A, D, E, and K, all of which contribute to improved skin elasticity and hydration. And no, it’s not gay for men to use a moisturizer—skincare should be part of everyone’s routine.

3. Make your own candles

Tallow can also be used to make long-lasting, all-natural candles. Due to its high-fat content, tallow burns cleanly and steadily, making it a great alternative to synthetic candle wax. If you enjoy DIY projects, rendering your own tallow for candles can be a fun and sustainable way to reduce waste while creating something useful.

4. Use in soap-making

Another excellent use for beef tallow is in homemade soap. The fatty acids in tallow, particularly stearic acid and palmitic acid, create a hard, long-lasting bar of soap that provides excellent cleansing and moisturizing properties. Tallow soap is especially beneficial for sensitive skin, as it is gentle and free from harsh chemicals often found in commercial soaps.

Making your own tallow

If you’re feeling adventurous, making your own beef tallow at home can be simple and rewarding. Not only do you have control over the quality of the fat you use, but homemade tallow is also free from additives and preservatives that can be found in some store-bought versions. Here’s how you can make your own tallow:

Step 1: Source quality suet

Start by sourcing a high-quality suet, the hard fat around the cow’s kidneys. If possible, opt for 100% grass-fed beef suet, as it tends to have a more nutrient-dense profile, containing higher amounts of CLA and fat-soluble vitamins.

Step 2: Render the fat

Rendering fat means melting it down to separate the pure tallow from the tissue. Cut the suet into small chunks and place them in a slow cooker or heavy-bottomed pot over low heat. Fat will slowly separate from the muscle fibers and tissue as the fat melts. Stir occasionally and allow it to cook for several hours until the tissue becomes crispy and the fat is completely liquid.

Wet method: Pour enough water over the suet to fully immerse it. Add 2-3 tablespoons of salt to the suet and water, and turn your crockpot on low. Adding the salt is a key step, as it helps draw out impurities in the suet—the impurities are what give the tallow a beefy smell.

Step 3: Strain and store

Once the fat has fully melted, strain the liquid through a cheesecloth or fine-mesh strainer into a glass jar or container. This will remove any remaining bits of tissue, leaving you with pure, golden beef tallow. Let it cool to room temperature before sealing the jar and storing it. Tallow can last several months when stored in a cool, dark place and can be refrigerated for a longer shelf life.

Note: If you’re using the wet method to render your tallow,  you’ll want to perform 1-2 purifying steps. This involves pouring the fat and water through a strainer into a bowl, letting the fat solidify (put it in the fridge until hard), then scraping the impurities off the bottom. Clean the crockpot and repeat the process. In the final purification step, pour the tallow and water through a cheesecloth to remove any remaining impurities. 

Using your homemade tallow

Once your tallow is ready, you can use it in cooking, skincare, or even for making candles and soap. Whether frying, baking, or making a DIY moisturizer, your homemade tallow will be a versatile addition to your pantry and self-care routine.

Final thoughts

Beef tallow is a versatile and nutrient-rich fat with many uses, from cooking to skincare. Whether you’re looking to replace unhealthy oils, improve your skin routine, or explore DIY projects, tallow offers a wide range of benefits. By making your own at home, you can ensure you’re getting the highest-quality product with all the health advantages it provides.

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