Beef Tallow: The Forgotten Superfat for Health, Cooking, and Skincare

Seed oils were marketed as the “heart-healthy” alternative to animal fats for decades. We were told to swap out butter and tallow for canola, soybean, and vegetable oils, believing they were better for our hearts and overall well-being. But now, the truth is coming out—seed oils are highly processed, oxidize easily, and wreak havoc on our health.

Most seed oils undergo an extensive industrial refining process involving high heat, chemical solvents like hexane, and deodorization to make them palatable. These oils are unstable, prone to oxidation, and filled with inflammatory omega-6 fatty acids, contributing to chronic diseases. Studies have linked excessive seed oil consumption to metabolic dysfunction, insulin resistance, heart disease, and even neurodegenerative conditions. When heated, they produce toxic aldehydes and other harmful compounds that can damage cells and accelerate aging.

As more people wake up to the dangers of seed oils, they’re searching for better alternatives—stable, nutrient-rich fats that humans have used for centuries. That brings us to tallow. Unlike seed oils, tallow is minimally processed, naturally stable at high temperatures, and loaded with fat-soluble vitamins. Back in the day, tallow was a kitchen essential used for everything from cooking to healing to skincare. It was valued for its versatility and nourishing properties, but over time, it got pushed aside in favor of heavily processed alternatives. Now, it’s making a well-deserved comeback.[1][2][3]

The Nutritional Benefits of Beef Tallow

Tallow isn’t just a replacement for unhealthy seed oils—it’s a nutrient-dense fat that fuels your body and supports overall health. It’s made up primarily of saturated and monounsaturated fats, the same kinds of fats that our ancestors relied on for fuel, brain function, and longevity. These healthy fats help regulate hormones, stabilize blood sugar, and keep cells functioning optimally.

Tallow is packed with fat-soluble vitamins like A, D, E, and K—nutrients your body needs for strong bones, a healthy immune system, and overall well-being. Unlike synthetic supplements, these vitamins are naturally present in tallow in a form your body can easily absorb and put to good use. Vitamin A is crucial for vision, immune function, and skin repair, while vitamin D supports calcium absorption and strengthens bones. Vitamin E is a powerful antioxidant that helps keep inflammation in check and protects your cells from damage. In contrast, vitamin K helps with healthy blood clotting and ensures calcium ends up in your bones where it belongs.[4][5]

One of the best things about tallow is how well it holds up under heat. Unlike seed oils that break down and oxidize when you cook with them—creating harmful compounds in the process—tallow stays stable. Whether you’re frying, roasting, or sautéing, you don’t have to worry about it becoming something that does more harm than good.

This means fewer toxic byproducts, less inflammation, and a cleaner, healthier fat source. It’s perfect for deep frying without producing harmful trans fats or inflammatory compounds.

How to Use Beef Tallow in Cooking

Tallow is one of the most versatile cooking fats, bringing incredible flavor and nutrition to your meals. Here are some of the best ways to incorporate it into your kitchen routine:

• Sautéing and frying – Tallow’s high smoke point makes it perfect for frying eggs, vegetables, or meats without breaking down into harmful compounds.

• Deep frying – Use tallow instead of vegetable oil for crispy, golden fries, fried chicken, or homemade carnivore-friendly chips. It stays stable even at high temperatures.

• Roasting – Toss root vegetables or meats in melted tallow before roasting for a rich, deep flavor and perfectly crisp texture.

• Grilling and searing – Brushing tallow onto steaks before grilling enhances their flavor and helps them develop a perfectly caramelized crust.

• Baking – Substitute tallow for butter or shortening in pie crusts, biscuits, and other baked goods for a flaky, nutrient-dense alternative.

Tallow isn’t just a cooking fat—it’s a return to ancestral wisdom. Many people in the Primal Community have rediscovered the power of animal fats in their diets, embracing tallow as a foundational ingredient for energy, hormone health, and metabolic function. Tallow is one of the best swaps if you’re serious about cleaning up your diet and ditching inflammatory oils.

Beef Tallow for Skincare: The Ultimate Natural Moisturizer

Beyond the kitchen, tallow is an incredible skincare ingredient. Tallow is pure, bioavailable, and deeply nourishing, Unlike commercial lotions containing synthetic fragrances, preservatives, and hormone-disrupting chemicals. It closely resembles the lipids in human skin, making it one of the most effective natural moisturizers available.

Tallow is packed with fatty acids like stearic and palmitic acids, which help strengthen the skin barrier and lock in moisture. It also contains vitamins A, D, and E, which promote collagen production, repair damaged skin, and protect against environmental stressors. Tallow is especially beneficial for:

• Dry, cracked skin – Helps restore hydration and prevents moisture loss.

• Eczema and psoriasis – Soothes irritation, reduces inflammation, and promotes healing.

• Aging skin – Supports collagen production, improves elasticity, and reduces fine lines.

• Sunburn and minor wounds – Speeds up healing and reduces peeling or scarring.[6]

Relying on these healing effects of tallow, The Primal Tallow Balm products offer clean, handcrafted options that harness the power of pure, grass-fed beef tallow for those looking for the highest quality tallow-based skincare. These balms and soaps are free of synthetic fillers, making them a great alternative to mainstream lotions and creams. Tallow is a skincare game-changer whether you need deep hydration, relief from irritation, or a simple, effective moisturizer.

How to Render Your Own Beef Tallow

Making your own tallow at home is surprisingly easy, and it ensures that you’re getting pure, high-quality fat without additives or questionable processing methods. Here’s a simple way to render beef tallow yourself:

Ingredients and Equipment:

• 2 to 4 pounds of beef suet (fat from around the kidneys of grass-fed cows)

• A slow cooker, heavy-bottomed pot, or Dutch oven

• Fine mesh strainer or cheesecloth

• Glass jars for storage

Instructions:

1. Chop the suet into small pieces – The smaller the pieces, the faster they render. If you have a food processor, you can pulse the suet to speed up the process.

2. Heat on low – Place the chopped fat into a slow cooker or heavy-bottomed pot. Set it to low heat and let it melt slowly over several hours. Stir occasionally.

3. Strain the tallow – Once the fat has fully melted and turned into liquid, pour it through a fine mesh strainer or cheesecloth into a clean glass jar. This removes any impurities or solid bits.

4. Cool and store – Let the tallow cool and solidify at room temperature. Once cooled, store it in the fridge for long-term use. Properly rendered tallow can last for months.

Once you’ve made your tallow, you can use it for cooking, skincare, or making homemade tallow balms and soaps. It’s a versatile, nutrient-dense fat that connects us to the traditions of our ancestors.

Final Thoughts

Beef tallow is making a well-deserved comeback, and for good reason. It’s packed with essential nutrients, incredibly stable for cooking, and one of the best natural skincare ingredients available. As more people ditch seed oils and artificial skincare products, tallow is stepping back into the spotlight as the ultimate ancestral fat. Whether using it in the kitchen, on your skin, or making your own at home, incorporating tallow into your life is a powerful way to embrace real, nutrient-dense living. And if you're going to dive deeper into traditional foods, nutrition, and the benefits of animal-based living, be sure to join the Primal Community. 

Citations: 

1. Scientific American. "Ultra-Processed Foods and Colon Cancer Risk." Gut, Dec. 2024, https://www.scientificamerican.com/article/ultraprocessed-foods-high-in-seed-oils-could-be-fueling-colon-cancer-risk.

2. MitoHealth. "Metabolic Effects of Seed Oils." MitoHealth, 2024, https://mitohealth.com/blog/the-hidden-dangers-of-seed-oils-why-you-should-think-twice-before-using-them.

3. University of Queensland, School of Public Health. "Inflammation and Seed Oils: What the Research Says." Public Health Research, Feb. 2024, https://public-health.uq.edu.au/article/2024/02/if-you%E2%80%99re-worried-about-inflammation-stop-stressing-about-seed-oils-and-focus-basics.

4. Gropper, Sareen S., et al. "Fat-Soluble Vitamins." Advanced Nutrition and Human Metabolism, Cengage Learning, 2018, pp. 401–450.

5. Combs, Gerald F., Jr. "The Fat-Soluble Vitamins." The Vitamins: Fundamental Aspects in Nutrition and Health, 4th ed., Academic Press, 2012, pp. 159–276.

6. Russell MF, Sandhu M, Vail M, Haran C, Batool U, Leo J. Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review. Cureus. 2024 May 24;16(5):e60981. doi: 10.7759/cureus.60981. PMID: 38910727; PMCID: PMC11193910.