Is Lard as Scary as They Say?
Lard contains less saturated fat than butter and is a good source of vitamin D and beneficial minerals. However, you shouldn’t overindulge in this type of food either.
In recent decades, lard has fallen out of favor due to its negative health associations, including heart disease. Nevertheless, it does possess certain nutritional values.
Nutritional Value of Lard
Essentially, lard lacks protein or carbohydrates and consists mainly of fat found in pork. The fatty acid composition of pork differs slightly from that of other meats, such as beef and lamb. The fat content in pork can vary from 10 to 16%.
Lard contains oleic acid, constituting 60% of monounsaturated fats, which have been proven beneficial for the heart, arteries, and skin, while also aiding in hormone regulation.
According to the BBC, researchers have analyzed over 1,000 types of fresh foods, ranking lard as the 8th most nutritious food item with a score of 74. The authors explain that lard is a rich source of vitamin B and abundant in minerals, containing more unsaturated fats than lamb or beef fat.
Fat is essential as it provides energy and aids in the absorption of certain vitamins. Consuming fat alongside carbohydrates can prevent future hypoglycemia.
Comparing Lard to Butter and Olive Oil
According to Prevention, you might be familiar with the concept of “good” unsaturated fats versus “bad” saturated fats. Unsaturated fats tend to be healthier and may combat chronic diseases, whereas saturated fats are associated with higher risks of heart disease.
However, most foods contain a mix of both saturated and unsaturated fats.
– A tablespoon of lard contains 5g of saturated fat, 5.8g of monounsaturated fat, and 1.4g of polyunsaturated fat.
– A tablespoon of butter contains 7.2g of saturated fat, 3g of monounsaturated fat, and 0.4g of polyunsaturated fat.
– A tablespoon of olive oil contains 1.9g of saturated fat, 9.9g of monounsaturated fat, and 1.4g of polyunsaturated fat.
Thus, while lard is better than butter in terms of fat content, it falls short of olive oil.
Additionally, lard can be a source of vitamin D, a nutrient often lacking in foods.
Is Cooking with Lard Good for Health?
No single ingredient can make or break your health entirely. In a balanced diet—rich in fresh fruits, whole grains, and moderate amounts of sweets and fried foods—occasionally cooking with lard won’t have a significant impact.
However, as reported by Asia One, moderation is key, just like with any other food. Excessive fat intake can lead to weight gain. A nutritionist from Singapore advises that “as long as it is pure and unprocessed, lard can be beneficial.” Nevertheless, she recommends not consuming too much lard daily and emphasizes the importance of a balanced diet.
Olive oil stands out as the healthiest choice among common cooking fats. Meanwhile, the reduction in lard consumption has led to an increase in unhealthy fat substitutes, which have more negative health effects.
