Once a common cooking fat, beef tallow largely disappeared from mainstream use following increased awareness of its high saturated fat content and the associated health risks. But interest in animal-based fats for use in food and skincare has grown recently; the global animal fat market is currently valued at approximately $41 billion and is expected to reach $64.7 billion by 2031.
Tallow’s return is partly due to the popularity of low-carb and carnivore diets popularized on TikTok and other social media platforms. Viral posts advocate for tallow as a clean alternative to processed vegetable oils and commercial skincare ingredients. Yet, nutritionists and medical professionals warn that this narrative ignores critical health risks associated with high saturated fat consumption.
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Health risks of beef tallow consumption
The most significant concern regarding beef tallow is its high saturated fat content. According to the US Department of Agriculture (USDA), one tablespoon of beef tallow contains about 6 grams of saturated fat, accounting for nearly 30 percent of the daily recommended limit set by the American Heart Association (AHA). High intake of saturated fats has been linked to an increase in LDL cholesterol (commonly known as “bad” cholesterol), which contributes to the development of atherosclerosis, a condition where arteries become clogged with fatty deposits.
“Anyone with heart disease, at risk for heart disease, and high cholesterol should choose fats from plant sources more often than animal sources like beef tallow,” Melissa Prest, DCN, RDN, a spokesperson for the Academy of Nutrition and Dietetics, told Men’s Health.
In a study published in the Journal of the American College of Cardiology, researchers found that replacing saturated fats with unsaturated fats significantly reduced cardiovascular disease risk. The AHA advises that individuals limit saturated fat intake to no more than five to six percent of total daily calories to minimize heart disease risk. With beef tallow being predominantly saturated fat, it is far from an ideal fat source for heart health.
Moreover, a 2023 analysis linked high consumption of animal fats to an increased risk of stroke and heart attack. Experts emphasize that the source of fat matters, and plant-based options offer better cardiovascular benefits.
Further studies have shown that diets high in saturated fats can contribute to systemic inflammation, exacerbating conditions such as arthritis, diabetes, and metabolic syndrome. The Harvard T.H. Chan School of Public Health underscores the importance of replacing saturated fats with healthier alternatives, such as polyunsaturated and monounsaturated fats found in plant-based oils.
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“Beef tallow has around 50 percent saturated fat which, due to its inflammatory properties, has been linked to an increase in heart disease, high total cholesterol and LDL cholesterol, and other chronic diseases,” Keri Gans, RD, author of The Small Change Diet told Prevention.
Skincare claims: is beef tallow really better?
Beyond dietary use, beef tallow has gained traction in the skincare industry, with advocates claiming it is superior to plant-based moisturizers due to its similarity to human sebum. While tallow is indeed an occlusive moisturizer, dermatologists caution against its widespread use, particularly for those with acne-prone or sensitive skin.
Tallow can help lock in moisture, but it lacks the additional skin benefits found in plant-based oils, such as antioxidants and essential fatty acids. Plant-derived oils like jojoba, rosehip, and squalane mimic the skin’s natural barrier function while also delivering anti-inflammatory and reparative benefits.
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Additional dermatological research has found that animal-based fats can increase the risk of clogged pores and exacerbate conditions such as eczema and rosacea. Meanwhile, plant-derived moisturizers provide essential fatty acids that support skin barrier function without increasing oiliness or irritation.
Better plant-based alternatives
For those seeking healthier alternatives, plant-based fats provide numerous benefits without the risks associated with beef tallow.
Olive oil is rich in monounsaturated fats and polyphenols. It supports heart health and has anti-inflammatory properties. “The best option is extra virgin olive oil,” Gans says. “Packed with powerful antioxidants such as polyphenols, extensive research will support its numerous health benefits that include decreased risk of heart disease, type 2 diabetes, and certain cancers.”
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Beyond olive oil, avocado oil is high in monounsaturated fats and vitamin E, and it’s beneficial for cardiovascular health and skin hydration. While also high in saturated fat, coconut oil contains medium-chain triglycerides (MCTs), which may be metabolized differently than long-chain saturated fats found in beef tallow. A plant-based oil high in omega-3 fatty acids, flaxseed oil has been linked to reduced inflammation and improved heart health. And algae oil is both a sustainable and nutritious alternative to tallow; it contains heart-healthy DHA omega-3s that rival fish oil in benefits.
When it comes to skin care, shea butter is a powerful plant-based emollient that hydrates and nourishes skin while providing essential fatty acids and vitamins. Sunflower oil is also a rich source of vitamin E and linoleic acid, making it an excellent option for cooking and skincare.
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