How to Incorporate Beef Tallow Into a Balanced Diet for Better Health
People rediscovering the benefits of traditional animal fat are driving beef into tallow.
However, processed vegetable oil has been in rotation for the last several decades until new research indicated that beef tallow is actually a healthier alternative.
It is a versatile fat, rich in fat-soluble vitamins A, D, E, and K, and stable for high-heat cooking. It can easily be added to your diet.
So, if you want to enjoy nutrient-dense fat that isnât seed oil while avoiding beef fat, beef tallow may be that thing for you.
The beef tallow, why it is healthy, and how to incorporate it into a healthy diet.
What Is Beef Tallow?
Cattle are rendered fat (suet), usually from kidney fat (if fatty) or other fatty cuts.
Once melted down and purified, this cooking fat is table sand shelf-stable with a creamy texture and mild flavor.
Traditionally, beef tallow has been used for frying, roasting, and even skincare for centuries.
However, when industrial seed oils such as soybean and canola oils became, well, industrial seed oils, they replaced tallow as cheaper mass-produced fatty substances.
Beef tallow is not highly refined or rancid; it is instead a natural, whole-food fat that humans have used for generations.
Is beef tallow healthy?
Good forum for debating animal fats, but recent research on modern animal fats such as beef tallow indicates good qualities in a balanced diet.
Beef tallow is rich in saturated fat, monounsaturated fat, and fat-soluble vitamins A, D, E, and K.
For decades, studies have been targeting saturated fat without any luck, but now we know itâs not directly responsible for heart disease as long as you are eating it in a balanced diet (1).
Beef tallows also contain fewer inflammatory omega-6 fatty acids when compared with vegetable oils, which are often very high in omega-6s and tend to be less stable and more susceptible to breaking when heated (2).
Also a great energy source, particularly for the low carb, keto, and ancestral dieters.
Best Ways to Incorporate Beef Tallow Into Your Diet
However, you do not have to change your extreme lifestyle to add beef tallow to your diet.
Cut your process oils and use tallow in everyday cooking as your first step.
Some easy ways to do this are as follows:
Cook with Beef Tallow
Fat from beef tallow, one of the best cooking fats, has a high smoke point and great flavor.
Use it to:
- Fry eggs for a nutritious breakfast.
- Cooking vegetables sautéed helps fat-soluble vitamins and minerals get absorbed.
- A perfect roast potatoes and meats for the crispiest, golden perfection.
- Make homemade french fries with a deep and savory taste.
Unlike vegetable oils, the cooking ideal of tallow, which is quite similar to lard in cooking applications, doesnât oxidize easily.
Swap Processed Oils for Beef Tallow
Industrial seed oils are in almost all processed food, and most people donât even know about them.
Switching out inflammatory oils for grass-fed beef tallow will help you improve your health significantly (3).
Try using tallow instead of:
- Frying and roasting vegetable oil.
- Margarine for cooking and spreading.
- Butter or lard in certain recipes for a different flavor profile.
- This small change may ease inflammation and maintain oneâs overall metabolic health.
You can use beef tallow in keto & paleo diets.
Beef tallow is an excellent fat source for anybody following a low-carb or ancestral diet.
You will feel more full and satiated, and it will provide you with long-lasting energy.
Because tallow has zero carbs, it is ideal for keto, paleo, and carnivore eating styles.
Tallow can really help balance macros and keep fat burning without spiking blood sugar.
Use Blend Beef Tallow To Add To Your Coffee & Smoothies
Beef tallow can be blended into coffee or tea for coconut creaming or frothy drinks like butter coffee.
It is a great one to supplement for intermittent fasting since it provides steady energy without a crash.
It also can be added to smoothies for more healthy fats and nutrients.
To get your nutrients for the morning, try the following: blending tallow with coffee, collagen, and cinnamon.
Use Bone Broth & Soups with added Beef Tallow
Animal fats, like tallow, added to traditional bone broths directly carry more collagen and nutrients.
Homemade broths, stews, and soups are even more flavorful and enriched with nutrients, especially when a spoonful of beef tallow is added.
Adding healthy fats to the diet in a simple way is also a means to support gut health and immunity.
It is Beef Tallow for Metabolic Health & Weight Management
Surprisingly, many people think that eating fat causes fat gain.
Such healthy fats as beef tallow are known to provide you with satiety, which means you do not overeat and come to the harmful snacking (4).
With the help of Tallow, you will keep your blood sugar level stable, preventing high cravings and energy crap.
In addition, it gives consistent energy for the duration of workouts as well as recovery, making it the preferred choice for the athletes as well as the other active individuals.
In quest of a diet that would rather suppress the amount of body fat you consume as compared to trying to suppress the amount of food you consume on a daily basis, you can replace the processed oils and refined carbs with natural fats such as beef tallow, which aids for better metabolic health and appropriate weight management.
Final Thoughts
Traditional fats such as beef tallow are nutrient-rich foods that you can eat easily.
This will also support better health, energy, and metabolism by replacing processed oils and adding tallow to your food.
Use it for cooking, blending, baking, and starting small; this forgotten superfood will reap practical rewards.
The best results come from choosing an excellent-quality grass-fed beef tallow.
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FAQs
How should one consume the beef tallow?
Cooking, frying, roasting, or blending with drinks or broths are the best ways to use it.
What foods will complement beef tallow?
Meat, eggs, vegetables, potatoes, soups, and baked goods all work great with it.
Is beef tallow safe to eat every day?
It is a healthy fat option because, yes, it is an f, but in moderation, if eaten as a part of a balanced diet, it is a good fat.
Why did the beef tallow stop being used?
Saturated fat was replaced by cheap vegetable oils out of cost and misinformation.
Will beef tallow boost your weight loss?
Yes, it is satiety, stabilizes blood sugar, and provides lasting energy for a healthy metabolism.
Related Studies
1. Title: Saturated Fat and Risk of CVD Evidence Portfolio
This review of RCTs and prospective cohort studies found that replacing saturated fats with polyunsaturated fats significantly reduces total and LDL cholesterol, thereby reducing the risk of cardiovascular events and coronary mortality.
Link: https://odphp.health.gov/sites/default/files/2019-09/Appendix-E-2.43.pdf
2. Title: The Effect of Partial Substitution of Beef Tallow on Selected Characteristics and the Content of Polycyclic Aromatic Hydrocarbons in Beef Burgers
The study indicates that replacing beef tallow with vegetable oils in grilled burgers can alter the fatty acid profile and reduce the formation of polycyclic aromatic hydrocarbons (PAHs), suggesting a potential benefit in terms of reducing harmful compounds formed during high-heat cooking.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9266241/
3. Title: Effects of oils and solid fats on blood lipids
A network meta-analysis comparing the effects of different oils/solid fats on blood lipids found that safflower, sunflower, rapeseed, flaxseed, corn, olive, soybean, palm, and coconut oil, as well as beef fat, were more effective in reducing LDL cholesterol compared to butter 3.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6121943/
4. Title: A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults
This study found that a diet high in fat and saturated fat adversely affects insulin sensitivity, which may contribute to the development of type 2 diabetes.
Link: https://www.science.gov/topicpages/e/energy+saturated+fat
