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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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Beef Bone Broth Benefits + Recipe

The AHA! Team — Fri, 27 Sep 2024 08:24:36 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – What is bone broth good for? Bone broth benefits can include helping leaky gut, joint problems and even common skin concerns like wrinkles and cellulite. Making this homemade beef bone broth recipe is one of the best ways you can reap all of those benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions. What Is Bone Broth Good for? Bone broths have been staples of traditional diets around the world for centuries. Not only are they both flavor- and nutrient-dense, they’re also easy to digest and able to boost internal healing thanks to key components like gelatin, which research shows can help support intestinal health and integrity. In addition to gelatin and collagen, the long simmering of the beef bones and ligaments also releases beneficial amino acids like proline, glycine and glutamine. These amino acids are key to metabolic processes, including the support of bone mineral density, muscle tissue creation and repair. In case you were wondering, the benefits of beef bone broth and chicken bone broth are very similar, so you really can’t go wrong choosing either one! What is the difference between bone broth and stock? They’re usually very similar or even exactly the same in terms of ingredients, and it’s more of the naming convention. That being said, bone broths are typically cooked significantly longer than a beef or chicken broth. Bone broth contains more protein, collagen, electrolytes, vitamins and minerals than a beef or chicken broth. Beef Bone Broth Recipes People are sometimes at a loss for the best way to consume bone broth on a daily basis. Do you just drink bone broth? You certainly can, but there are so many ways you can use bone broth. Whether you choose chicken or beef bone broth, the options are pretty endless. But wait, which is better: chicken bone broth or beef bone broth? That mainly comes down to personal taste preference. Choosing between the two can also be based on what goes better with a recipe. Some recipes like Vietnamese pho or beef bone vegetable soup are clearly best with a beef bone broth. For other dishes like Baked Chile Relleno Casserole or Slow Cooker Chicken Gumbo, chicken bone broth is the perfect addition. Here are some other mouthwatering ways to use beef bone broth: Slow Cooker Beef Stew Recipe Onion Soup Recipe Bone Broth-Braised Short Ribs Recipe with Garlic and Thyme Nutrition Facts If you use all organic ingredients, you’ll be making a delicious organic beef bone broth recipe. It’s especially important to opt for organic bones to avoid factory-farmed meats. If you’re really short on time, you can always purchase high-quality bone broth from your local health food store, or try a protein powder made from bone broth. The exact nutrition facts for beef bone broth will vary from batch to batch because it depends upon the exact ingredients you choose to use, how long you cook the broth for, how much fat you skim off the top, etc. In general, homemade beef broth is low in calories and fat, contains a notable amount of protein and zero grams of sugar and carbs. The amount of sodium depends upon how much sea salt you use. Is this a beef bone marrow broth recipe? Yes, and we recommend opting for beef bones with marrow, which are naturally rich in collagen. To maximize beef bone broth nutrition and quality, the best bones for bone broth come from organically-raised and — in the case of beef — grass-fed animals. How to Make Beef Bone Broth Making beef bone broth is just as easy as making our chicken bone broth recipe. All you have to do is combine all of the ingredients in a slow cooker and let it simmer for at least 36 hours (that might require you to run three cycles on your slow cooker unless you have one that allows you to set it for 36 hours). This is truly a pretty effortless beef bone broth slow cooker recipe. Otherwise, you can also cook on the stovetop in a large stock pot. (See below.) Why so much more time than a chicken bone broth? It’s because the beneficial components of beef bones take longer to release. First, preheat the oven to 450 degrees to roast the bones and vegetables later. While the oven heats up, it’s a good idea to blanch the beef bones. Ideally, as said above, these bones are from organic, grass-fed, free-range beef cattle. Blanching the bones will help create a clearer broth without any impurities. Simply place the bones in a large stockpot and cover with cold water. Bring to a boil over high heat and then simmer for 20 minutes. Drain and rinse the bones with cold water. Place bones and vegetables in a roasting pan, without piling them on top of each other (you may need two pans). Roast for 30 minutes before turning over bones and veggies, then roast for 20 minutes more. Place the beef bones and other ingredients in a 10-quart capacity slow cooker. Add cold water so all the contents are submerged by about an inch. For the stovetop version, bring to a boil over high heat while covered, then reduce heat and simmer gently, with lid slightly ajar. For the slow cooker version, simply turn it on and set to 12 hours (be ready for two more cycles, so set your timer on your watch or in house). If you’re doing on your stovetop, do not keep in on the flame overnight. Instead, remove from stovetop in the evening, allow it to cool and refrigerate overnight. Repeat the process the next day. For either version, skim the fat that rises to the surface occasionally. Simmer for 12 to 24 hours. Remove from heat and allow to cool slightly. Discard all solids. Strain the remainder through a colander. After straining, let stock cool to room temperature (add some ice cubes to quicken this process if you want), cover and chill. Place in the refrigerator and allow to completely cool. A few hours later, you can use a spoon or fork to remove the top layer of fat. Use within a week. Otherwise, you can freeze your homemade beef bone broth for up to three months. Precautions If you have a histamine sensitivity, you should avoid bone broth. While it can reduce gut inflammation, bone broth also is rich in the amino acid glycine. And unfortunately, glycine can be converted to oxalates and glutamate in the body. Beef Bone Broth Recipe Author: Dr. Josh Axe Total Time: 13 hours 15 minutes Yield: 20 cups (approximately) Diet: Gluten Free Making this homemade recipe is one of the best ways you can reap all of the awesome beef bone broth benefits. Plus, making beef bone broth is a lot easier than you might think and is far healthier than store-bought versions. Ingredients ▢5 pounds beef bones with marrow and bones with meat on them (oxtail, short ribs, knucklebones) — ideally from grass-fed, free-range cattle ▢4 carrots, chopped ▢4 celery stalks, chopped ▢2 medium onions, peel on, sliced in half lengthwise and quartered ▢4 garlic cloves, peel on and smashed ▢½ teaspoon sea salt ▢1 teaspoon whole peppercorns ▢2 bay leaves ▢3 sprigs fresh thyme ▢6 sprigs parsley ▢¼ cup apple cider vinegar Instructions Preheat the oven to 450 degrees F. Blanch the bones by placing them in a large stockpot and cover with cold water. Bring to a boil over high heat and then simmer for 20 minutes. Drain and rinse the bones with cold water. Place bones and vegetables in a roasting pan, without piling them on top of each other (you may need two pans). Roast for 30 minutes before turning over bones and veggies, then roast for 20 minutes more. Place the blanched beef bones and other ingredients in a 10-quart capacity slow cooker. Add in cold water so all the contents are submerged by about an inch. Turn on the slow cooker and prepare to cook for at least 12 hours at the low setting. For 24 hours, you may need to re-run the cycle twice or three times, depending on the slow cooker. If cooking on a stovetop, bring the large pot to a boil over high heat with lid on; reduce and simmer gently with lid slightly ajar but on. In slow cooker or pot, skim the fat that rises to the surface occasionally. Simmer for 12 to 24 hours. If using stovetop, cool at evening and refrigerate overnight. Put back on the stovetop the next morning. Remove from heat and allow to cool slightly. (Use any of the meat for soups or sandwiches, or just eat by itself.) Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill. Refrigerate for a few hours before removing the top layer of fat with a spoon or fork. Consume within a week. Or freeze in containers for up to 3 months. Prep Time: 15 min Cook Time: 13 hours Category: Soups Method: Stovetop, Slow Cooker Cuisine: American Nutrition Serving Size: 1.5 cups (355 g) Calories: 71 Sugar: 0.9 g Sodium: 124 mg (5% DV) Fat: 3 g Saturated Fat: 0 g Unsaturated Fat: 3 g Trans Fat: 0 g Carbohydrates: 1 g Fiber: 0 g Protein: 10 g Cholesterol: 21.3 mg To read the original article click here.

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Healthy, Homemade Pulled Beef Sliders Recipe

AHA Publisher — Tue, 28 Dec 2021 08:00:37 +0000

Dr. Josh Axe, DC, DNM, CN – There’s nothing quite like sliders, and personally, I loved pulled beef sliders. Have you made pulled beef before? It’s one of those dishes that can seem super complicated but, in reality, is a cinch to make. That’s because this flavorful beef is prepared in the slow cooker. Over the course of eight to 10 hours with almost zero prep time, the beef is transformed from an everyday steak into a melt-in-your-mouth delight. The best part is yet to come, because we’re going to take that juicy meat and turn it into my pulled beef sliders. Better than a burger, these little sliders pack a ton of deliciousness in a small package. They’re easily prepared with ingredients already in your kitchen and are easily customizable to your family’s favorite preferences. Key Ingredients These beef sliders are far from complicated but oh so delicious. Here are some of the main players in my pulled beef sliders recipe: Beef: You can’t make beef sliders without the beef. Make sure you choose grass-fed beef, which ensures the highest quality and that the cows were treated and fed properly. High in protein and healthy fat while avoiding dangerous antibiotics and chemicals, grass-fed beef can aid heart health and is better for the environment too. Beef broth: One of the healthiest substances you can consume, bone broth benefitshealth in an incredible amount of ways. It can protect joints as a natural source of collagen, is good for the gut, maintains healthy skin, supports the immune system, boost detoxification and aids metabolism. Coconut aminos: Coconut aminos are a great soy sauce substitute. They can help protect heart health, reduce the risk of diabetes, aid weight loss efforts, strengthen the immune system, potentially reduce the risk for colon cancer, promote mental health and possibly even treat PCOS. How to Make Pulled Beef Sliders Start by adding all the ingredients into the slow cooker and letting them come together over low heat for eight to 10 hours. Yes, that’s all the prep that’s required for these pulled beef sliders. I love how just a handful of dried spices, beef broth, onion and coconut aminos, a soy sauce-like dressing that’s soy-free and Paleo-friendly, turn this steak into some of the best beef you’ve had. Then, when the meat is cooked and fall-off-the-bone tender, grab a fork and shred it to the consistency you like. By this point, the beef should be so tender that this part will be easy. Taste the beef — if you haven’t already — and add seasonings as needed. To assemble your pulled beef slider, load the beef onto a mini gluten-free bun, and add your favorite toppings, like mustard, sauerkraut, ketchup and pickles. Everyone in the family can assemble to his or her liking! The meat in these pulled beef sliders is also delicious atop a fresh green salad, as the fixings for tacos or burrito bowls or with a side of veggies. I hope you like these pulled beef sliders as much as we do. Healthy, Homemade Pulled Beef Sliders Recipe Better than a burger, these pulled beef sliders are easily prepared with ingredients already in your kitchen and are easily customizable. INGREDIENTS 3 pounds steak, cut of your choice 2 small onions, sliced into thin strips ½ cup beef broth 1 teaspoon sea salt 1 teaspoon garlic powder 1 teaspoon black pepper ½ teaspoon onion powder ½ teaspoon paprika ¼ teaspoon chili powder ¼ cup coconut aminos INSTRUCTIONS Add all ingredients to slow cooker and cook on low for 8–10 hours. Use a fork to gently pull apart beef to a shredded consistency. Season additionally as needed. Top with your favorite toppings, such as sauerkraut and/or pickles. NOTES You can customize the spices to your tastes and play around with the best mix for you. If you’re in the mood to change things up, you can swap the grass-fed beef for free-range chicken or turkey for chicken or turkey sliders. Top these sliders with the healthy condiments of your choosing. To read the original article click here.

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