Beef tallow is gaining attention, particularly among followers of the “Make America Healthy Again” (MAHA) nutritional approach, championed by U.S. Secretary of Health and Human Services Robert F. Kennedy Jr. A key MAHA goal is to “Make Frying Oil Tallow Again,” which is already influencing the food industry. For instance, Steak ‘n Shake recently announced they are now using “100% all natural beef tallow” for their French fries, moving away from seed oils, which MAHA heavily criticizes. Kennedy has suggested on social media that seed oils are a major cause of obesity, a claim that nutrition experts dispute.
However, beef tallow remains relatively unknown to many in the U.S. The question is: Is beef tallow genuinely beneficial, and is it a healthier substitute for seed oils? Here’s what nutrition experts have to say.
What is beef tallow?
Beef tallow is an edible fat located under the skin and around the organs of ruminant animals, typically cows. Violeta Morris, a dietitian in Columbus, Ohio, explains that it accounts for approximately 3-5% of the animal’s total weight. Food-grade tallow is produced by rendering, or melting, this fatty tissue. Kim Yawitz, a registered dietitian and gym owner in St. Louis, notes that tallow has been used in cooking for centuries, especially for frying, roasting, and baking. Its popularity has fluctuated with changing perceptions of dietary fats.
According to Morris, the nutritional composition of beef tallow can vary based on the cow’s breed and diet (grass-fed or grain-fed). Generally, about half of beef tallow’s fat content is saturated fat, which raises concerns among experts about potential heart health risks.
Is beef tallow healthy?
As is often the case with nutritional topics, the answer is complex.
On the positive side, Yawitz points out that beef tallow is a good source of fat-soluble vitamins that support the immune system, bone health, and skin health. She also notes that it’s rich in choline, which is important for optimal brain and central nervous system function. Like other fats, beef tallow provides sustained energy, helping to keep people feeling full and satisfied, which can help balance the carbohydrate content of foods like French fries.
However, beef tallow is not a health cure-all and does have drawbacks. Yawitz notes that about 50% of its fat content is saturated, which is a point of contention. While saturated fat isn’t inherently bad, excessive intake has been linked to increased levels of LDL cholesterol (often referred to as “bad” cholesterol), which may elevate the risk of heart disease in some individuals. Experts have debated this topic for years, with some arguing that saturated fat is not as harmful as previously believed, while others still advise limiting its consumption. Experts emphasize that context is crucial because diet, lifestyle, and individual health factors all influence how saturated fat affects the body.
Is beef tallow healthier than seed oils?
Seed oils encompass vegetable oils like canola, cottonseed, and soybean oil. They are frequently used in frying, sometimes in combination with each other.
The health characteristics of a particular seed oil depend on its source, production method, age, and chemical properties.
The same holds true for beef tallow. Bryan Quoc Le, a food scientist and founder of Mendocino Food Consulting, explains that refining beef tallow to remove chemically unstable fractions can improve its frying properties. Some research suggests that this type of refined beef tallow produces fewer harmful byproducts during frying compared to some seed oils. However, he adds that seed oils can also undergo similar processing to increase their smoke point and improve their heat resistance.
The omega-6 issue
MAHA supporters often highlight that seed oils contain significantly more omega-6 fatty acids than beef tallow, Yawitz says. They argue that omega-6 fatty acids promote inflammation and oxidative stress, which are linked to various health conditions. However, Yawitz notes that the scientific evidence on the effects of omega-6 fatty acids is not definitive. When consumed in appropriate amounts as part of a balanced diet, omega-6 fatty acids appear to help lower LDL cholesterol while increasing HDL (“good”) cholesterol. Some research suggests that omega-6 fatty acids do not promote inflammation and oxidative stress, and some studies even find benefits.
Abbey Thiel, known as Abbey the Food Scientist on YouTube, notes that while these concerns have existed for decades, they’ve gained more traction recently. However, she says that the latest research doesn’t support these claims and is, at best, inconclusive. One study found that higher levels of linoleic acid—a common omega-6 source—in the diet or blood were linked to a lower risk of heart disease. Another study found that people who consume the most linoleic acid tend to have the lowest levels of inflammation. Thiel argues that these findings directly contradict the MAHA argument.
However, other research indicates that omega-6 fats (like those in seed oils) break down more easily when heated, making them less stable and potentially less healthy for cooking, says Morris.
Thiel believes that when research links seed oils to chronic disease, it’s often because seed oils are commonly found in fried foods and processed snacks. She suggests that the high levels of salt, fat, and sugar in these foods, rather than the oil itself, are responsible for the negative health effects.
Everything in moderation
Experts generally agree that focusing solely on whether seed oil or beef tallow is the healthier frying choice is missing the bigger picture. Morris emphasizes that simply comparing one oil to another overlooks the broader context. She suggests that while French fries and similar fast-food items can be enjoyed occasionally, they shouldn’t be a regular part of a healthy lifestyle.
Overall, Yawitz believes that this oil controversy is not particularly relevant to our health. She suggests that if you primarily eat wholesome, unprocessed foods, you can enjoy both beef tallow and seed oils in moderation.