Beef Tallow Benefits and Uses

Beef tallow has been a staple in diets and daily life for centuries, valued not only as a versatile cooking fat but also for its wide range of uses beyond the kitchen. From skincare to candles, this nutrient-dense, all-natural product has proven itself to be incredibly versatile and beneficial. Despite falling out of favor in recent decades due to the rise of processed oils and fats, beef tallow is making a comeback as more people rediscover its benefits for both health and wellness.

 

Whether you’re following a carnivore diet or simply looking for healthier, natural alternatives to modern-day products, beef tallow offers an abundance of uses that extend beyond cooking. Its rich, nutrient profile makes it an excellent choice for skin care, while its durability and stability make it ideal for creating sustainable household items.

 

We’ll explore the numerous benefits and uses of beef tallow, along with some easy-to-follow recipes to help you incorporate this powerful, ancestral fat into your Carnivore lifestyle. Get ready to discover why beef tallow deserves a place in your kitchen, bathroom, and beyond, as you discover the full potential of this time-tested ingredient.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, focusing on animal-based foods, offers various adaptations tailored to individual needs and health goals. Each variation has unique features:

 

• Beef-Only Carnivore Diet: This approach focuses on consuming only beef, ideal for simplicity and effectiveness in elimination diets. We recommend starting here if you have autoimmune or chronic health issues you’re looking to support or put into remission. Long-term adherence often requires incorporating a variety of meats for nutritional balance.

 

• Lion Diet: A stricter form, the lion diet consists only of ruminant meats, salt, and water. It’s often used as a starting point in elimination protocols, with potential for gradual reintroduction of other meats. This diet is particularly beneficial for those with autoimmune and gut healing needs.

 

• Nose-to-Tail Carnivore Diet: This variation advocates consuming all parts of the animal, including organ meats, for comprehensive nutrient intake. Caution is advised regarding liver and kidney consumption, especially for those with certain liver conditions, to avoid nutrient imbalances such as vitamin A toxicity.

 

• Meat-Only Carnivore Diet: This diet includes all muscle meat while omitting organ meats, dairy, and eggs. Ideal for individuals seeking a foundational elimination diet who tolerate all muscle meat.

 

• Zero-Carb Carnivore Diet: Focusing on zero to almost no carbohydrates, this diet includes dairy, eggs, and all meat, centering on meat and animal fat. Seasonings may be included. Suitable for those without autoimmune or chronic health issues and who tolerate dairy and/or eggs.

 

• Carnivore Keto Diet: Combining low-carb, high-fat principles of the ketogenic diet with the carnivore diet, this approach aims to mimic fasting effects while offering diet variation with low-toxicity keto options such as avocados and coconut oil. Recommended for metabolically healthy individuals who have mostly healed their chronic health issues.

 

• Carnivore-Ish Keto Diet: This flexible variation incorporates more ketogenic elements while focusing on animal-based foods. It may include keto sweeteners, nut products, and other keto varieties while remaining meat-heavy. Suitable for metabolically healthy individuals who have healed and don’t have food addiction issues.

 

• Animal-Based Diet: More inclusive than the strict carnivore diet, it includes animal products at its core but allows for fruit, honey, and raw dairy products. In our clinical practice, only healthy individuals with high metabolic flexibility and elite athletes do well on this diet. We generally do not recommend this approach due to the risks of mixing high carbs and fats.

 

Finding the right personalized carnivore diet variation based on your health goals, history, and personal preferences is essential.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet has gained popularity for its potential health benefits. This diet, which includes meats, fish, and animal-derived products, is praised for its simplicity and nutritional density. Here are some of the many benefits of the carnivore diet and why individuals might consider adopting this way of eating.

 

Nutrient Density and Absorption

One of the primary benefits of the carnivore diet is its focus on nutrient-dense foods. Animal products are rich in essential nutrients such as vitamins B12, D, K2, zinc, iron, and omega-3 fatty acids. These nutrients are often more bioavailable in animal products compared to their plant-based counterparts, meaning the body can absorb and utilize them more effectively. This can lead to improved overall health and well-being, particularly for those who have deficiencies.

 

Reduced Inflammation

Many individuals on the carnivore diet report a significant reduction in inflammation. This is attributed to the elimination of plant-based foods that contain anti-nutrients such as lectins, oxalates, and phytates, which can cause inflammation and digestive distress in sensitive individuals. Focusing solely on animal products can help reduce chronic inflammation, leading to relief from conditions such as arthritis, skin issues, and gastrointestinal problems.

 

 

Improved Mental Clarity and Mood

Mental clarity and improved mood are frequently reported benefits of the carnivore diet. The brain relies on fats for optimal function, and a diet high in animal fats can provide the necessary fuel for cognitive performance. Additionally, the elimination of sugar and processed foods helps stabilize blood sugar levels, which can prevent mood swings and improve mental stability. Countless individuals also find relief from anxiety and depression symptoms on the carnivore diet.

 

Weight Loss and Metabolic Health

The carnivore diet can be highly effective for weight loss and improving metabolic health. Eliminating carbohydrates and sugars helps stabilize insulin levels, reducing fat storage and promoting fat loss. Many people experience a decrease in appetite and cravings, making it easier to adhere to the diet and achieve weight loss goals. Additionally, the high protein content of the diet promotes satiety and helps maintain muscle mass during weight loss.

 

Autoimmune Disease Management

Autoimmune diseases, such as rheumatoid arthritis, lupus, and Hashimoto’s thyroiditis, can be challenging to manage. The carnivore diet has shown promise in reducing symptoms and improving the quality of life for individuals with autoimmune conditions. Eliminating potential dietary triggers found in plant-based foods, such as gluten and other proteins that can provoke an immune response, helps to calm the immune system and reduce inflammation.

 

 

Gut Health Improvement

The carnivore diet eliminates fiber and anti-nutrients, leading to reports of significant improvements in digestive health. The simplicity of the diet reduces the burden on the digestive system, allowing it to heal from previous damage caused by irritants found in plant-based foods. In our clinical practice, conditions such as irritable bowel syndrome (IBS), Crohn’s disease, and other gastrointestinal disorders improve on the carnivore diet.

 

Simplified Eating

The carnivore diet is incredibly straightforward, eliminating the need to count calories or track macronutrients. This simplicity can make it easier for individuals to adhere to the diet long-term. With a focus on high-quality animal products, meal planning and preparation become more straightforward, reducing the stress and time associated with more complex diets.

 

Sustainable Energy Levels

Many people experience more stable and sustained energy levels on the carnivore diet. Relying on fats and proteins for fuel enables the body to maintain a steady energy supply throughout the day, avoiding the energy crashes often associated with carb consumption. This can lead to improved physical performance and endurance.

 

You can learn more about the benefits of the carnivore diet here.

 

What Is Beef Tallow?

 

 

Beef tallow is a rendered form of beef fat, primarily derived from the fatty tissue of cattle. The process of rendering involves slowly heating the fat to separate the pure fat from any residual meat, connective tissue, and water. This results in a smooth, solid fat that is off-white to pale yellow in color and has a long shelf life when stored properly.

 

Historically, beef tallow was a staple in many households and used extensively before the advent of modern vegetable oils and shortenings. Its stable composition makes it an ideal cooking fat, as it remains solid at room temperature and has a high smoke point, which means it can withstand higher cooking temperatures without breaking down or becoming rancid.

 

In addition to its culinary uses, beef tallow has a unique composition of fatty acids. It is predominantly made up of saturated fats and monounsaturated fats, with small amounts of polyunsaturated fats. The rendering process removes impurities, resulting in a pure form of fat that has been valued for its stability and versatility.

 

Beef tallow can be sourced from various parts of the cow, including the suet, which is the hard fat found around the kidneys and loins. This particular fat is highly prized for its purity and superior quality. Overall, beef tallow is a traditional fat that has been used for centuries in various cultures for its reliable and versatile properties.

 

What Are the Health Benefits of Beef Tallow?

Beef tallow has been gaining recognition for its numerous health benefits. Derived from the fatty tissues of cattle, beef tallow offers a range of advantages that can support overall health and well-being.

 

Nutrient Powerhouse

One of the primary health benefits of beef tallow is its nutrient density. It is rich in fat-soluble vitamins such as A, D, E, and K. Vitamin A is essential for maintaining healthy vision and immune function, while vitamin D supports bone health and calcium absorption. Vitamin E acts as an antioxidant, protecting cells from damage, and vitamin K is important for blood clotting and bone health. The fat content in tallow ensures that these vitamins are bioavailable and readily absorbed by the body.

 

Healthy Fats

Beef tallow is predominantly composed of saturated and monounsaturated fats. These fats are essential for various bodily functions, including hormone production, cell membrane integrity, and energy provision. Unlike trans fats and some polyunsaturated fats found in processed foods, the fats in beef tallow are stable and less likely to cause inflammation.

 

Anti-Inflammatory Properties

The fatty acid profile of beef tallow includes conjugated linoleic acid (CLA), a type of polyunsaturated fat known for its anti-inflammatory properties. CLA has been shown to reduce inflammation, boost the immune system, and even promote fat loss. This makes beef tallow a beneficial addition to the diet for those seeking to manage inflammation and maintain a healthy weight.

 

Skin Health

Beef tallow is not only beneficial when consumed but also when applied topically. Its composition is similar to the natural oils found in human skin, making it an excellent moisturizer. Tallow can help repair the skin barrier, reduce dryness, and improve skin elasticity. It is often used in natural skincare products for its ability to nourish and protect the skin.

 

Energy and Satiety

The high-fat content in beef tallow provides a concentrated source of energy. Consuming tallow can help increase satiety, reducing overall calorie intake by keeping you fuller for longer periods. This can be particularly beneficial for those on low-carbohydrate or ketogenic diets, as it supports sustained energy levels without the blood sugar spikes associated with carbohydrate consumption.

 

Traditional and Ancestral Diets

Historically, beef tallow was a staple in traditional diets across various cultures. Its resurgence aligns with a growing interest in ancestral and whole-food diets, which focus on consuming natural, unprocessed foods. Incorporating beef tallow into modern diets can help reconnect individuals with these traditional dietary practices that supported health and longevity for generations.

 

The Benefits of Cooking With Beef Tallow

Aside from all the health benefits listed above, beef tallow also delivers the following cooking benefits.

 

One of the most significant benefits of cooking with beef tallow is its high smoke point, around 400°F (204°C). This makes it ideal for high-heat cooking methods such as frying, sautéing, and roasting. Unlike many vegetable oils that oxidize and form harmful free radicals when heated, beef tallow remains stable, reducing the risk of consuming oxidized fats that can contribute to inflammation and chronic diseases.

 

Cooking with beef tallow elevates the flavor of dishes, imparting a rich, savory taste that is particularly well-suited for meats and any other food preparation. Its versatility makes it suitable for various culinary applications, from frying and roasting to baking and seasoning.

 

Beef Tallow vs. Other Animal Fats

 

 

Understanding the differences between beef tallow and other animal fats, such as lamb tallow, bison tallow, lard, and duck fat, can help you make informed diet choices while diversifying some of your favorite Carnivore dishes.

 

Beef Tallow vs. Lamb Tallow and Bison Tallow

 

 

Lamb tallow and bison tallow, similar to beef tallow, are derived from ruminants. Ruminant fats are generally well-tolerated due to their unique digestive systems, which lead to a more consistent fatty acid profile. Beef tallow has a balanced ratio of saturated and monounsaturated fats, making it a stable cooking fat with a high smoke point. Lamb tallow is similar in composition but has a slightly stronger flavor, which some people prefer. Bison tallow is also comparable, offering a mild flavor that works well in various culinary applications. These tallow options are beneficial for those seeking nutrient-dense, stable fats that are easy to digest.

 

Beef Tallow vs. Lard and Duck Fat

Lard, sourced from pigs, and duck fat differ significantly from beef tallow. These fats contain higher levels of polyunsaturated fatty acids (PUFAs), which can be more susceptible to oxidation when heated. However, lard and duck fat also offer unique flavors that build up many dishes. Lard has a relatively neutral taste and is excellent for baking, while duck fat provides a rich, savory flavor ideal for roasting and frying.

 

Considerations on PUFAs

While some concerns exist regarding the PUFA content in lard and duck fat, they can still be included in a nutrient-dense diet if well-tolerated. PUFAs are essential fats, and the key is to consume them in moderation. Beef tallow, lamb tallow, and bison tallow, being lower in PUFAs, provide a more stable option for high-heat cooking. It is not necessary to completely avoid lard or duck fat due to PUFAs; rather, they can be part of a varied diet that considers individual tolerance levels. You can learn more about the nuances of PUFAs from animal foods here.

 

Beef Tallow vs. Vegetable Oils and Seed Oils

Beef tallow stands in stark contrast to modern vegetable and seed oils. Understanding these differences can shed light on why beef tallow is often considered superior for cooking and overall health.

 

Processing and Extraction

 

 

Vegetable and seed oils, such as canola, soybean, and corn oil, undergo extensive processing. The extraction process involves high heat, chemical solvents such as hexane, and mechanical pressing. These methods not only strip the oils of their natural nutrients but also introduce harmful chemicals. Additionally, the high-heat processing can cause the oils to become rancid even before they reach store shelves, resulting in the formation of harmful free radicals.

 

In contrast, beef tallow is produced through a simple rendering process that involves slowly heating the fat to separate impurities, yielding a stable, nutrient-dense fat without the need for chemicals or high heat.

 

You can read more about how vegetable and seed oils are processed here.

 

PUFA Content and Health Concerns

 

 

Vegetable and seed oils are high in polyunsaturated fatty acids (PUFAs), particularly omega-6 fatty acids. While PUFAs are essential in small amounts, excessive consumption, which is common in modern diets, can lead to inflammation and oxidative stress. The instability of PUFAs at high temperatures also makes these oils prone to oxidation, forming harmful compounds during cooking. The World Health Organization’s recommendation of canola oil ignores these significant health risks​​.

 

Beef tallow, on the other hand, is rich in saturated and monounsaturated fats, which are more stable and less likely to oxidize. This stability makes tallow an excellent choice for high-heat cooking, reducing the risk of consuming rancid and harmful fats.

 

Less Toxic Plant-Based Options

 

 

While many vegetable oils are problematic, there are less toxic plant-based options available. Avocado oil and unrefined virgin coconut oil are two such alternatives. Avocado oil, however, presents a sourcing challenge as about 82% of store-bought avocado oil is adulterated with cheaper seed oils, diminishing its health benefits. Unrefined virgin coconut oil is another viable option, yet quality sourcing can be difficult, and not all brands offer pure, unadulterated oil.

 

Extra virgin olive oil is another less toxic option due to its lower PUFA content and beneficial monounsaturated fats. However, it has a very low smoke point, making it unsuitable for high-heat cooking. Additionally, significant concerns about the authenticity and quality of store-bought olive oil persist, with many products being adulterated or mislabeled.

 

How Do You Make Beef Tallow?

While beef tallow can be purchased in most grocery stores, making your own beef tallow at home is a straightforward process that can be done using either a stovetop or an Instant Pot. Here’s a step-by-step guide for both methods.

 

Ingredients:
Beef fat (suet or trimmed fat from beef cuts)
Water (optional, for stovetop method)

 

Stovetop Method

1. Prepare the Fat: Cut the beef fat into small pieces, approximately 1-inch cubes. Smaller pieces will render more efficiently.
   If you have a meat grinder, you can also grind the fat for faster rendering.
2. Melt the Fat: Place the beef fat in a large, heavy-bottomed pot or Dutch oven. Add a small amount of water (about 1/4 cup) to the pot. This helps prevent the fat from burning during the initial heating process. The water will evaporate as the fat melts. Heat the pot over low to medium-low heat. Stir occasionally to ensure even heating.
3. Render the Fat: As the fat melts, it will separate into liquid tallow and solid impurities (cracklings). Continue cooking until all the fat has melted and the cracklings are golden brown and crispy. This process can take several hours, depending on the amount of fat and the heat level.
4. Strain and Store: Line a fine-mesh strainer or cheesecloth over a heat-proof container or jar. Carefully pour the melted fat through the strainer to remove the cracklings and impurities. Let the tallow cool to room temperature, then cover and store it in the refrigerator for up to several months.

 

Instant Pot Method

1. Prepare the Fat: Cut the beef fat into small pieces, similar to the stovetop method. Grinding the fat is also an option for quicker rendering.
2. Melt the Fat: Place the beef fat pieces in the Instant Pot. Do not add water. The Instant Pot’s controlled environment will prevent burning.
3. Render the Fat: Secure the lid on the Instant Pot and set the valve to “Sealing.” Select the “Sauté” function and adjust it to the lowest setting. Stir the fat occasionally to ensure even melting. This process typically takes 1-2 hours.
4. Strain and Store: Once the fat has fully melted and the cracklings are golden brown, turn off the Instant Pot. Line a fine-mesh strainer or cheesecloth over a heat-proof container or jar. Carefully pour the melted fat through the strainer to remove the cracklings and impurities. Let the tallow cool to room temperature, then cover and store it in the refrigerator for up to several months.

 

Tips:

• Use high-quality beef fat from grass-fed cows for the best nutritional benefits if available.
• Cracklings, the crispy bits left after rendering, can be salted and enjoyed as a snack.

 

Histamine Considerations

 

 

Beef tallow is generally considered low in histamine, making it another option for those with histamine intolerance or mast cell activation syndrome (MCAS). However, the processing of beef tallow can complicate its suitability for individuals with these conditions. The challenge lies in the rendering process, which makes it difficult to completely separate fat from protein. Residual protein can lead to increased histamine levels, posing a risk for sensitive individuals.

 

To maintain low histamine levels, it is important to source fresh, unaged beef or other ruminant fat. The quality and freshness of the fat are crucial as aging meat can significantly raise histamine levels. For those with histamine or MCAS issues, the best approach is to render the fat at home, ensuring the process is quick and controlled. Using an Instant Pot can expedite rendering, reducing the time the fat is exposed to heat and thus minimizing histamine formation.

 

• Source Fresh Fat: Obtain fresh, unaged beef or ruminant fat from a reliable butcher or supplier. Ensure it has been frozen to avoid any histamine build-up.
• Quick Rendering: Cut the fat into small pieces and place them in the Instant Pot. Using the “Sauté” function on the lowest setting, render the fat quickly. Be mindful of cooking times; prolonged exposure to heat can increase histamine levels.
• Strain and Freeze: Once rendered, strain the liquid fat through a fine-mesh strainer or cheesecloth to remove any remaining solids. Pour the tallow into silicone ice trays for convenient, small portion storage. Immediately freeze the tallow to prevent histamine formation.

 

Storage and Usage

Storing rendered tallow in silicone ice trays ensures easy portioning and minimizes the need to reheat large quantities, which can further increase histamine levels. Any commercially prepared lard or tallow found on store shelves or in the refrigerator section is likely to be high in histamine due to the processing and storage methods used. Therefore, homemade rendering is the best method to keep beef tallow low in histamine.

 

How Do You Store Beef Tallow?

Proper storage of beef tallow is essential to maintain its quality, shelf life, and nutritional benefits. Once rendered, beef tallow can be stored in various ways to ensure it remains fresh and ready for use.

 

Beef tallow can be stored at room temperature in an airtight container, preferably in a cool, dark place. When kept this way, it can last for several months without spoiling due to its stable saturated fat content. Ensure the container is tightly sealed to prevent oxidation and contamination.

 

For longer storage, beef tallow can be kept in the refrigerator. Place it in a clean, airtight container, which helps maintain its freshness and extends its shelf life to about a year. This method also makes it easier to scoop out portions as needed.

 

Freezing is the best method for long-term storage, particularly for those with histamine sensitivities.

 

Beef Tallow Uses and Benefits

Beef tallow is a versatile and nutrient-rich substance with a wide array of applications beyond the kitchen. Its historical use in various cultures illuminates its enduring value and multifunctionality. From enhancing culinary creations to providing natural skincare solutions, beef tallow offers numerous benefits that make it a staple in many households. Below is a comprehensive list of beef tallow uses and their corresponding benefits, highlighting its utility in everyday life and specialized tasks.

 

• Skincare: In skincare, beef tallow is commonly found in moisturizers, balms, and soaps due to its ability to mimic the skin’s natural oils. It provides deep hydration while nourishing the skin with vitamins A and E, both of which are essential for maintaining healthy skin. Additionally, its anti-inflammatory properties help soothe and repair irritated or damaged skin, making it an excellent option for those with sensitive or troubled skin.

 

• Haircare: When it comes to hair care, beef tallow is used in conditioners and hair treatments. Its rich nutrient content deeply hydrates dry, brittle hair and helps strengthen hair follicles, promoting healthy growth. The moisturizing and strengthening effects of tallow make it a valuable addition to any hair care routine.

 

• Candle making: In candle making, beef tallow serves as a reliable base material for homemade candles. It burns slowly and steadily, providing long-lasting light. Unlike many commercial candles, beef tallow is free from harmful chemicals and emits a mild, pleasant aroma when burned, creating a natural and cozy atmosphere.

 

• Seasoning cast iron: For seasoning cast iron pans, beef tallow is an ideal choice. It creates a natural non-stick surface and helps prevent rust, extending the life of your cookware. The durable seasoning provided by tallow ensures your cast iron pans remain in excellent condition for long-term use.

 

• Waterproofing leather: Beef tallow is also useful for waterproofing leather goods such as boots, jackets, and bags. When applied, it creates a water-repellent barrier that protects the leather from moisture while preserving its softness and preventing cracking. Additionally, beef tallow maintains the natural appearance of leather without the need for synthetic chemicals.

 

• Lubricant: As a lubricant, beef tallow is highly effective for reducing friction and wear on tools, machinery, and household items. Its non-toxic properties make it safe for use in food preparation areas and around the home, and being biodegradable, it offers an eco-friendly alternative to synthetic lubricants.

 

• Soap making: In soap making, beef tallow is a popular base ingredient, known for producing a rich lather that effectively cleanses the skin. Its moisturizing properties leave the skin feeling soft and hydrated, and, unlike commercial soaps, it is free from harsh chemicals, making it a natural and gentle option for skincare.

 

• Lip balms: Beef tallow is also a key ingredient in homemade lip balms. It provides deep hydration, preventing chapped lips, while also soothing and repairing dry, cracked lips. Additionally, beef tallow forms a protective barrier, shielding lips from harsh environmental conditions.

 

• Pet care: In pet care, beef tallow can be added to pet food or used as a topical treatment. It provides healthy fats and essential vitamins that improve the condition of pets’ skin and coats. Additionally, it supports a healthy digestive system, making it a beneficial nutritional supplement for pets’ overall well-being.

 

With its wide range of applications, beef tallow proves to be a valuable and natural ingredient for both personal care and household use.

 

Closing Thoughts on Beef Tallow Benefits and the Carnivore Diet

Beef tallow is integral to the carnivore diet due to its numerous health benefits and versatility. Rich in saturated and monounsaturated fats, beef tallow provides essential nutrients such as vitamins A, D, E, and K, which support immune health, bone strength, and vision. Its high smoke point makes it ideal for high-heat cooking methods such as frying, sautéing, and roasting, ensuring stability and preventing the formation of harmful compounds.

 

In the context of the carnivore diet, beef tallow is included in every variation, from the strict Lion Diet to more flexible versions such as the Carnivore Keto Diet. Its nutrient density and ability to provide sustained energy make it a cornerstone of this meat-based way of eating. Furthermore, beef tallow boosts the flavor of dishes, contributing to the diet’s overall palatability.

 

Beyond culinary uses, beef tallow serves multiple purposes such as skincare, hair care, candle making, and even as a lubricant or waterproofing agent. It is an excellent moisturizer, mimicking natural skin oils, and is used in soaps and balms for its hydrating and healing properties. Additionally, beef tallow can season cast iron pans, making it a multifunctional household staple. Overall, beef tallow’s diverse applications and health benefits showcase its value in both the carnivore diet and everyday life.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing practical tips for achieving your wellness goals. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.