If you have been on nutrition on social media recently, you have probably seen influencers who claim that seed oils are bad for you and that beef is better. They say seed oils are inflammatory and toxic. But science suggests that most of these claims can be very excessive.
Still, the people all turned with seed oils (and their many online followers) caters to other sources of fat to cook with – one of the most popular substitutes that are beef.
Influencers claim that beef is anti -inflammatory and does not raise cholesterol. If that doesn’t sound right to you, you’re not alone. Lots of people still remember when fast food restaurants stopped using beef Tallow in the 90s in response to health lawyers who would stop the rise in heart disease (15).
But the tide of public opinion has turned, and now many people think that beef Tallow is actually good for you. Is there any truth about it, or is this just another health trick? We approached the real experts – dietitians – to find out.
So what’s the beef Tallow anyway?
Beef is a reproduced form of beef fat that is fixed at room temperature. Like butter and cute, it is primarily saturated fat. It is made by removing, simmering and clarifying the adipose tissue of cows to create a thick, oily texture that is very similar (1).
Beef Tallow has a high smoke point (1), making it effective for high -heat cooking methods, such as:
- Frying
- Free frying
- Roasting
- Grilling
- Saute
You also like
Dietitians Facts Check 5 requirements made on seed oils
The advantages and disadvantages of beef Tallow
Beef Tallow may have some potential health benefits, but these must be weighed against its risks, especially in terms of heart health. “We do not have much quality research on beef and its effect on humans,” says MyFitnessPal -registered dietitian Emily Sullivan.
Possible Benefits of Beef Tallow
Beef Tallow contains Stearic acidand there is a certain study that suggests that stearic acid may have a Cholesterol -lowering effect (2). Still, Sullivan says there is a need for more research on the subject to confirm this claim.
“Beef tallow contains small amounts of VitaminsBut not a significant amount in a 1 tablespoon serving, ”says Sullivan.
In addition, beef Tallow is a source of Conjugat linoleic acidwhich is a form of polyunsaturated fat that can reduce inflammation (3). Sullivan says that most of the research on conjugat linolic acid’s benefits has been performed on animals in a laboratory setting, so research on humans is necessary before we can say that it reduces inflammation of humans.
Overall, although there may be a few benefits of cooking with beef Tallow, most of these benefits are not fully science -supported and appear to be relatively insignificant in small quantities.
About the experts
Emily Sullivan, Rd is a food data curator at MyFitnessPal. She won her bachelor’s degree and completed her dietary internship at Ohio State University and got her culinary art degree from Johnson and Wales University.
Melissa Jaeger RD, LD is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Saletta, Ms, Rd is Sr. Lead Nutrition Scientist at MyFitnessPal. Stephanie won his master’s degree in Nutrition from San Diego State University. She has experience in nutrition research, obesity prevention and treatment program development and sports nutrition.
Disadvantages of beef sebum
Beef is High saturated fatand there is an overwhelming organ of scientific research showing that saturated fat Increases LDL cholesterol (It’s the “bad” cholesterol) – therefore saturated fat Increases the risk of heart -vessel disease (CVD)or risk of heart disease (4). “There is good evidence that suggests that swapping saturated fat for unsaturated fat, including cooking oils, lowers LDL cholesterol and distributes heart health,” says Stephanie Salta, MS, RD, Lead Nutrition Scientist at MyFitnessPal (16).
100 g of beef tallow contains 50 g of saturated fat (5). The USDA recommends keeping saturated fat consumption to a maximum of 10% of calories per day. Day (6), and the American Heart Association recommends that you cap it to 6% (4).
So if you follow the USDA recommendations, it’s approx. 22 g of saturated fat a day if you eat about 2,000 calories a day. If you follow the American Heart Association’s guidelines, you will keep the saturated fat in total even lower – only 13 g per day. Day for the same 2,000 calories per day. Day.
Just remember 1 tablespoon of beef tallow contains 6 g of saturated fat. We all know that when you cook, the amount you spend can add quickly. Because you want to limit your saturated fat intake and many regular foods already contain saturated fat, it may be a good idea to avoid additional sources of saturated fat like beef Tallow.
“Not only can grams of saturated fat add quickly, but it can also total calories from fat. Fat contains 9 calories/grams – more than protein or carbohydrates. Logging your meals – including your cooking oils – in MyFitnessPal can help you see how your calories are stacking up while staying on track with your health goals.” Melissa Jaeger, RD, LD and MyFitnessPal Nutrition Manager.
You also like
Guide to fat: types, benefits and how much you need
Beef tallves toward other fats
We have found that beef sebum is high in saturated fat – 50 g of saturated fat per day. 100 g. But how is it comparable to seed oils and other animal fat?
Per 100 g, here is how much saturated fat each of these seed oils and animal -based fats contains:
And here’s how much saturated fat is in 100 g of other regular cooking fat:
- Olive oil: 16 g (9)
- Canola oil: 7 g (7)
- Avocado oil: 12 g (8)
- SMULL: 39 g (10)
- Butter: 46 g (11)
Beef sebum has more saturated fat than all of these, even butter.
Frequently asked questions (frequently asked questions)
Does beef tallow affect the taste of food?
Yes, because beef sebum is a reproduced form of beef fat, it has a meatful and tasty flavor profile.
How long does the beef number last at room temperature?
Beef can be stored at room temperature for up to one year (13).
Should I cool beef?
If you use beef, you can more rarely and it lasts for 6 to 12 months (13). However, it may be necessary to thaw the beef if it is cooled.
Can Beef Talk be used as a replacement for butter or oil in baking?
Beef could be used as a baking pass, but its fleshy flavor profile may make it more favorable for tasty baked goods. “It is important to note that beef sebum has a larger amount of saturated fat than both butter and oil, which should be taken into account if you get this exchange in a recipe,” says Sullivan.
Is beef sebum expensive?
The price of beef sebum may vary based on the brand and quality, but generally it is more expensive than vegetable and seed oils.
Is beef just crazy?
Beef is made of beef grease, whereas the meat is made of pork fat. Smoll has a mild, neutral flavor that makes it better for baking.
Is beef tallow bad for cholesterol?
Beef sebum has high amounts of saturated fat. Research shows that saturated fat increases “bad” cholesterol – so yes, beef Tallow can be bad for cholesterol.
The lower line
Most people should not Replace vegetable/seed oils with beef numbers due to its high concentration of saturated fat, says Sullivan. Eating a small amount of saturated fat can be part of a nutrient diet, but it is still recommended to use unsaturated fats such as vegetable oils as the primary source of fat for cooking (14).
“There is a need for more research on beef and all the claims made about it, so I would not recommend using it instead of other fats at this time,” says Sullivan.
The post you need to cook with beef tallow? Here’s what a dietitian has to say, first appeared on the MyFitnessPal blog.