Following recent discussions led by U.S. Health and Human Services Secretary Robert F. Kennedy Jr., beef tallow has reentered the spotlight. This rendered fat, particularly from suet—the fat surrounding the kidneys and loins—has been prized for centuries in cooking, skincare, and candle-making. As interest in traditional and whole-food diets continues to rise, beef tallow is making a comeback for its nutritional benefits and culinary versatility. In the ongoing debate over cooking fats, beef tallow and seed oils are at the center of discussions, with many seeking healthier and more natural alternatives. Each has its own advantages and drawbacks, and understanding these can help you make the best choice for your health and kitchen.
What Is Beef Tallow?
Beef tallow is rendered beef fat, traditionally used for frying, baking, and even skincare. It was a staple in kitchens for centuries before industrial seed oils became widely available.
Beef tallow is stable at high heat, with a smoke point of around 400°F (204°C), making it ideal for frying and high-heat cooking without breaking down into harmful compounds. It is natural and minimally processed, made through simple rendering and free from industrial refining and chemical treatments. Additionally, tallow contains small amounts of vitamins A, D, E, and K, which are essential for overall health. It also contains stearic acid, a type of saturated fat that may support metabolic function and energy production. Tallow has a long shelf life, resists rancidity, and can be stored for long periods without refrigeration. As a traditional cooking fat, it was used for generations before the rise of processed vegetable oils.
Despite these benefits, tallow is high in saturated fat, which, according to some studies, may raise LDL (bad) cholesterol in certain individuals. It is also an animal-based product, making it unsuitable for vegetarians or vegans. Some may find its strong beefy flavor less versatile in various recipes. High-quality, grass-fed tallow can also be more expensive than common seed oils. While it contains beneficial fats, it has lower omega-3 content compared to certain plant-based oils.
What Are Seed Oils?
Seed oils such as canola, soybean, corn, and sunflower oils are extracted from seeds and widely used for frying, baking, and processed foods.
These oils are higher in unsaturated fats, rich in heart-healthy monounsaturated and polyunsaturated fats, including omega-6 and some omega-3s. They have a neutral flavor, which works well in many dishes without altering taste. Seed oils are widely available and affordable, often cheaper than beef tallow. As a plant-based option, they are suitable for vegetarians and vegans. Some unrefined oils like olive and avocado oil contain antioxidants and polyphenols beneficial for heart health.
However, many seed oils are prone to oxidation, with lower smoke points that can lead to the formation of harmful compounds when overheated. They are often highly processed, refined using high heat and chemicals like hexane, which strip away nutrients. Many seed oils also have a high omega-6 to omega-3 ratio, which may contribute to inflammation when consumed in excess. Some industrially processed seed oils contain small amounts of trans fats, which are linked to heart disease. Additionally, they have a shorter shelf life and are more prone to going rancid compared to saturated fats like tallow.
Which One Should You Use?
For high-heat cooking, beef tallow is the better choice due to its stability and resistance to oxidation. For heart health, unrefined seed oils like olive and avocado oil offer beneficial antioxidants and unsaturated fats. If you prefer a more natural option, tallow is less processed, while many seed oils undergo industrial refining.
Final Verdict
If you want a balance, use tallow for frying and baking, and olive or avocado oil for salads and low-heat cooking. Avoid highly processed seed oils like soybean, corn, and canola when possible. By making informed choices, you can enjoy both the health benefits and flavors of the right cooking fats in your kitchen.
