Lard is made from pork fat. It is clarified or rendered through a process that involves heating the fat.
When used as a cooking fat, nutritionally speaking, lard has nearly one quarter the saturated fat and more than twice the mono-unsaturated fats as does butter. It is also low in omega-6 fatty acids which are known to promote inflammation.
There is a pervasive myth that animal fats increase the risk of heart disease. Our great, great grandparents consumed lard and butter and experienced extremely low rates of heart disease.
- There is no evidence that saturated fat consumption raises the risk of heart disease.
- A low fat diet, which is also a high-carb diet, can lead to an increase in blood triglyerides which potentially may increase your risk factor for heart disease.
- Saturated fat intake raises HDL cholesterol which is associated with a lower risk of heart disease.
- The diseases of modern “civilization” including heart disease and diabetes skyrocketed as animal fats were replaced by factory fats including vegetable oils and margarine.
Other benefits of lard include its neutral flavor. Some oils such as coconut may flavor your food while cooking with them.
Lard is very economical compared to many cooking oils.
Lard is high in Vitamin D. Lard is the second highest food source of Vitamin D after cod liver oil. One tablespoon has 1000iu's. Also important, is that Vitamin D is a fat soluble vitamin and therefore requires fatty acids-including saturated fatty acids-to be absorbed and utilized by the body. Lard provides the perfect package of Vitamin D along with the required fatty acid cofactor. One catch, however, only lard from pastured hogs contains Vitamin D since they must have access to
sunlight to synthesize the Vitamin D and store it in their fatty tissues. Purchase your lard from a butcher or farmer who can tell you how their pigs are raised.
In addition, providing cholesterol through quality fats reduces the burden on the body to produce cholesterol. Dietary cholesterol from whole foods like lard, supports inflammation management and hormone production.
Simple Advise for Avoiding Unhealthy Food
2 rules of thumb:
- Avoid any food with a TV commercial.
- Avoid any food that your great, great grandmother wouldn't recognize.
Recipe for Rendering Lard
- Use a pot or crock pot.
- Pour 1/2 cup of water into the pot.
- Cut the pork fat into pieces.
- Heat over medium heat.
It may take several hours for the fat to liquefy. When it has liquefied, you will notice some solids remain. You may remove these using a strainer or simply remove these pieces with a slotted spoon. Pour the lard into containers and refrigerate.
FAQs
Written by: Superior Physical Therapy
Does cooking with lard have any health benefits? ›
Lard health benefits include actually raising levels of good cholesterol. Dietary fats help the fat-soluble vitamins (A,D,E and K) to become absorbed into the body. Fats promote brain functioning, specifically learning, memory, mood control, and the manufacturing of hormones.
Is lard good for heart patients? ›
Fats perform differently in cooking and baking, and how they affect your health. Choose monounsaturated and polyunsaturated fats, such as olive and canola oils, over saturated fats, like butter and lard, to minimize your risk of heart disease.
What is cooking technique for heart healthy cooking? ›
Roast: Cook uncovered in the oven. Sauté: Cook food in a pan over direct heat using a small amount of liquid like vegetable stock, fruit juice, wine, healthy oil or cooking spray, or even water. Steam: Cook in a covered pot over boiling water.
Is it better to cook with lard or olive oil? ›
It's a stable fat.
Lard contains about 50% monounsaturated fat, a heart-healthy fat that can also be found in olive oil. Unlike olive oil, however, lard also has a high smoking point. This means that it can be safely roasted at high temperatures without breaking down or oxidizing.
What is the best lard to cook with? ›
Considered the choicest lard available, leaf lard is softer and creamier than other types of lard. It's prized for its smooth consistency and is commonly used for baking. The best way to obtain leaf lard is through your local butcher or by rendering the fat yourself.
Is cooking with lard better than butter? ›
Butter and lard nutrition
Butter, especially grassfed, is high in Vitamins A and E. A tablespoon of lard, in comparison, is about 115 calories, but is only about 25 percent of your daily saturated fat intake. Lard is also lower in cholesterol than butter, but doesn't contain Vitamins A and E.
Does lard clog arteries? ›
Before we embraced eating real food we might have believed that eating low fat diets were the way to go. Our recent generations have shied away from eating lard because it has a bad rap of clogging your arteries, raising your cholesterol and causing heart disease. Also not true.
Are chips cooked in lard bad for you? ›
Yes, that's right lard has 20 percent less saturated fat than butter; it's also higher in monounsaturated fats, which are good for cardiovascular health. Lard is also rich in oleic acid, the same fatty acid that is in olive oil and praised for its health benefits.
Is lard an inflammatory food? ›
When used as a cooking fat, nutritionally speaking, lard has nearly one quarter the saturated fat and more than twice the mono-unsaturated fats as does butter. It is also low in omega-6 fatty acids which are known to promote inflammation.
Use low-fat cooking methods like boiling or steaming.
If you boil or steam food, you avoid the chemicals created by high temperatures and cut out extra fat, which helps you stay at a healthy weight.
How to cook for a healthy heart? ›
Choose lean meats and plant-based proteins, such as skinless chicken, fish, beans, legumes, and lean beef and lean pork, rather than proteins that are higher in saturated fats, such as fatty cuts of beef, steak and pork. Add color. Fill half your plate with fruits and vegetables at each meal.
What are the pros and cons of lard? ›
As mentioned, lard contains up to 50 percent monounsaturated fat, so it's worth considering if you are looking for a heart-healthy boost. Unfortunately, it also contains high amounts of saturated fat.
What is the healthiest cooking lard? ›
Cans of lard are available in supermarkets, but most of these products have been hydrogenated so they'll last longer and are probably not what you want. The best lard is considered to be minimally processed “leaf lard” from the area around the pig's abdomen and kidneys or fatback lard from the pig's back.
Is lard bad for cholesterol? ›
Lard is a good source of fats that support a healthy heart
After olive oil, which consists of 77 percent monounsaturated fatty acids, lard has the most monounsaturated fats at 48 percent. These fats help to lower blood cholesterol levels and maintain healthy cells.
Why is lard not healthy? ›
Lard also has cholesterol, she notes, as do all animal fats. And that 45 percent fat can still be a lot, depending on how much you eat. Add to this that lard sold in supermarkets is often hydrogenated, to make it shelf stable, and you've got a product with cholesterol, trans fats, and saturated fat, too.
Is cooking with lard healthier than vegetable oil? ›
Is lard healthier than vegetable oil? Yes. Animal fats like lard do not oxidize and cause free-radical damage in the body the way that vegetable oils do. Heated vegetable oils produce trans fats which have many health consequences.
Is lard inflammatory? ›
When used as a cooking fat, nutritionally speaking, lard has nearly one quarter the saturated fat and more than twice the mono-unsaturated fats as does butter. It is also low in omega-6 fatty acids which are known to promote inflammation.
