Health Benefits of Beef Tallow.

The health benefits of beef tallow will surprise most of us. If perchance you are like me, you have never attempted to cook with tallow before. I studied clinical nutrition, and you could guess what we were taught: skip the saturated animal fat and always cook with plant-based oils! Well, I swear I have not broken the mantra. But last year, I visited my ageing grandmother, and she told me that she has been using tallow in all her meals for the past 70 years. She has never suffered from any chronic illnesses. She is 87 and still as healthy as a fiddle. Curiosity got me to research the health benefits of beef tallow and whether it is good or bad for our health. Read to find out what I discovered.

What is Beef Tallow?

Beef tallow is heat-processed beef fat. It can be made by roasting a cow's ribs, steaks or rump. It can also be made by skimming pure fat off the meat and melting it into a liquid. Beef tallow is a solid at room temperature.

For centuries, beef tallow was a healthy fat for frying, baking, and cooking, amongst other uses. Famous fast food restaurants such as McDonalds, Wendy's, Bugger King and others used tallow in deep frying. It was only until the introduction of highly processed vegetable oils that beef tallow ceased to be used.

So, can we use beef tallow? Yes! When consumed in moderation, beef tallow is healthy compared with margarine or processed shortening.

Health Benefits of Tallow: A glimpse into its nutritional value.

The table below is a summary of the nutritional information per 100 grams of beef tallow:

Health Benefits of Beef Tallow: Excellent source of Healthy Fats and cholesterol.

Beef tallow contains a variety of healthy fatty acids, including :

Monounsaturated fatty acids. These are the healthy fats commonly found in avocados, seeds and nuts. Beef tallow contains palmitoleic acid, an omega-7 fat essential for maintaining heart health and insulin sensitivity.

Saturated acids. These fats are generally unhealthy, and overconsumption may lead to heart disease. However, not all fats are created equal. Beef tallow contains 18% stearic acid, a fatty acid with 18 carbon chains. In research, stearic acid had no effect on serum cholesterol levels. Researchers have shown that stearic acid has unique properties and should not be grouped with the 'bad' fats.

Natural transfats like CLAs( Conjugated Linoleic acid).

Health Benefits of Beef Tallow: May Aid in Weight Loss

Beef tallow is a good inclusion in a ketogenic diet, supplying the body with fats required for energy and ketone production. Here are a few ways in which beef tallow may contribute to weight loss

1.  Rich in CLA, which helps to speed up fat burning.
2. Supports intermittent fasting through increased satiety. It is also packed with fat-soluble vitamins and DHA. Consuming these high-quality fats makes it easier to extend your fasting period.
3. Increased satiety will eliminate/ decrease cravings for carbohydrates.
4. Reduces gut inflammation and supports stable insulin production, which is essential for weight loss.
5. Beef tallow does not cause a spike in insulin-like carbohydrates and proteins. 

Health Benefits of Beef Tallow: Rich in fat-soluble Vitamins A, D, E K

The fat-soluble vitamins are known for their essential role in almost every aspect of cellular function. They play a role in growth and immune support. Many of these vitamins also have antioxidant properties. 

Vitamin A is required for cell production and differentiation. Beef tallow, especially from grass-fed cows, contains slightly higher vitamin A content than muscle meat.100g of beef tallow contains 7% of the recommended dietary value of vitamin D. Consuming beef tallow, especially in areas prone to vitamin D deficiency, is a plus. Beef tallow also contains Vitamin K, a potent antioxidant that prevents LDL cholesterol oxidation. Finally, vitamin K is associated with improved cardiovascular health.

Health Benefits of Beef Tallow: Good for the Skin

The fatty acids in tallow- palmitoleic, stearic and palmitic acid are great for the skin. Applying tallow to the skin or ingesting it can improve your complexion.

Health Benefits of Tallow: Protects from oxidative damage

As we mentioned, the saturated fats in beef tallow have unique properties, which may promote longevity. Consuming these saturated fats will saturate your body's membranes. Higher levels of membrane saturation are protective against glycation, oxidation, endotoxin build up and several other types of stress.

A study involving rats found out that consuming a tallow-rich diet can suppress colon cancer

 In Europe, it was discovered that intake of saturated fats had an inverse correlation with heart disease.

Health Benefit of Beef Tallow: High Smoke Point.

The high smoke point of beef tallow is often considered a health benefit due to its implications for cooking at high temperatures without significant degradation. The smoke point of a fat or oil is the temperature at which it produces visible smoke and breaks down, releasing potentially harmful compounds into the air and the food being cooked. Here's why the high smoke point of beef tallow is considered advantageous from a health perspective:

1. Stability at High Temperatures:

Beef tallow has a relatively high smoke point, typically around 400-450°F (204-232°C), depending on its quality and processing. It can withstand higher cooking temperatures without breaking down or producing smoke. When fats with low smoke points are used for high-heat cooking, they can become unstable and release harmful compounds, such as free radicals and acrylamide, which may have negative health implications.

2. Reduced Formation of Harmful Compounds:

Cooking oils that exceed their smoke point can produce toxic fumes and compounds potentially harmful when inhaled or ingested. These compounds can include acrolein, acrylamide, and other byproducts of fat breakdown. Using fats with high smoke points, like beef tallow, reduces the likelihood of such compounds forming during cooking.

3. Retention of Nutritional Value:

When cooking at high temperatures, fats with lower smoke points may break down, losing some of their nutritional value. Beef tallow's high smoke point allows it to retain its nutritional integrity better during cooking processes with higher heat levels.

4. Versatile Cooking Applications:

Beef tallow's high smoke point suits it for various cooking methods, such as frying, sautéing, searing, and roasting.

Its stability at high temperatures makes it an excellent choice for achieving crispy textures and flavorful browning without the concerns of using oils prone to oxidation.

How to make beef tallow at home

Beef tallow can be made easily at home. Here is how to:

Ingredients and Materials:

• Beef fat (suet) from a reputable source, preferably grass-fed and organic
• Sharp knife or meat grinder
• Large pot or slow cooker
• Fine mesh strainer or cheesecloth
• Glass jars or containers for storing

Instructions: 

1. Prepare the Beef Fat (Suet):

• Trim away any bits of meat or connective tissue from the suet. You want to work with clean fat.
• Cut the suet into small pieces or use a meat grinder to create small chunks. Smaller pieces will render more efficiently.

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2. Render the Beef Fat: 

There are two common methods for rendering beef fat: the stovetop method and the slow cooker method. Both ways require low heat to prevent scorching.

Stovetop Method:

• Place the cut or ground beef fat in a large, heavy-bottomed pot.
• Set the heat to low and allow the fat to melt slowly. Stir occasionally to prevent sticking.
• As the fat melts, it will release liquid called "tallow" and leave behind crispy bits of "cracklings."
• Keep rendering until the fat melts and the cracklings are golden brown and crispy.
• Remove from heat.

Slow Cooker Method:

• Place the beef fat in a slow cooker set to low heat.
• Allow the fat to melt over several hours slowly. Stir occasionally.
• As with the stovetop method, the fat releases tallow and creates cracklings.
• Turn off the slow cooker once the fat is fully rendered and the cracklings are crispy.

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3. Straining and Storing:

• Line a fine mesh strainer or a piece of cheesecloth over a clean container.
• Carefully pour the melted tallow through the strainer to separate it from the cracklings. The strainer will catch any impurities and solids.

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• Discard the cracklings or save them as a crispy snack.
• Allow the tallow to cool slightly before transferring it into glass jars or containers for storage.
• Store the beef tallow in a cool, dark place or the refrigerator. It should solidify as it cools.

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Conclusion.

The health benefits of beef tallow are many and are backed by science. Contrary to common belief, saturated fatty acids in beef tallow are unique and do not increase serum cholesterol levels. However, like any other food item, overconsumption ceases to be beneficial. Including it in our diet is the surest way to reap the health benefits of beef tallow.