What are the health effects of consuming beef tallow?

From the Guidelines

Beef tallow can be a part of a healthy diet when consumed in moderation, as the current evidence suggests that dietary saturated fats, including those found in beef tallow, are not associated with increased risk of coronary artery disease (CAD) or other adverse health effects 1.

Key Considerations

• The saturated fat in beef tallow provides stable energy and helps with hormone production, and it contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties and help with weight management.
• Beef tallow is also rich in fat-soluble vitamins like A, D, E, and K, which support immune function, bone health, and cellular processes.
• However, it is essential to consume beef tallow in moderation, limiting intake to 1-2 tablespoons daily as part of overall fat intake, especially for individuals with cardiovascular concerns or high cholesterol.
• Choosing beef tallow from grass-fed, pasture-raised cattle is recommended, as it contains a better fatty acid profile and more nutrients than conventionally raised sources.

Recent Findings

• A 2016 review published in Circulation highlights the complexity of saturated fats and their effects on health, noting that saturated fat represents a highly heterogeneous category with diverse foods and biological effects 1.
• The review suggests that judging a food or person's diet as harmful because it contains more saturated fat, or beneficial because it contains less, is unsound, and that total saturated fat consumption has little relation to health.
• The evidence indicates that certain saturated fat-containing foods, such as dairy and nuts, may promote health, while others, like processed meats, are strongly linked to cardiovascular disease.

Recommendations

• Consume beef tallow in moderation, as part of a balanced diet, and prioritize choosing high-quality sources from grass-fed, pasture-raised cattle.
• Be cautious of excessive intake, especially for individuals with cardiovascular concerns or high cholesterol, and consider complementing beef tallow with healthier fat sources like olive oil, avocados, and nuts.

From the Research

Health Effects of Consuming Beef Tallow

The health effects of consuming beef tallow, which is high in saturated fats, have been studied in various research papers.

• Some studies suggest that reducing saturated fat intake can reduce the risk of cardiovascular disease (CVD) events by 21% 2.
• However, other studies have found no association between saturated fat intake and heart disease, and have suggested that the recommendation to limit saturated fat intake may be overstated 3.
• The relationship between saturated fat intake and CVD risk is complex, and may depend on the specific types of fatty acids consumed, as well as the overall quality of the diet 4, 5.
• Some research has suggested that saturated fat may not be the primary cause of CVD, and that other dietary factors, such as refined carbohydrates and added sugars, may play a more significant role 4, 6.
• Replacing saturated fat with polyunsaturated fat or carbohydrate may be a useful strategy for reducing CVD risk, but the effects of replacement with monounsaturated fat are unclear 2.

Key Findings

• Reducing saturated fat intake can reduce serum cholesterol levels, but the effects on other intermediate outcomes may be less clear 2.
• The evidence for a link between saturated fat intake and CVD risk is inconsistent, and may depend on the specific study design and population 3.
• Overall diet quality, rather than a single nutrient, may be a more important factor in determining CVD risk 6.
• The American Heart Association's recommendation to limit saturated fat intake may be based on flawed assumptions, and may need to be reevaluated 3.