You may have seen on my YouTube channel that I am a die hard lard lover.
I never really knew about lard until this year (2024). I was appalled at how expensive olive oil and butter had become in the cost of living crisis and was trying to find a budget wholefood alternative.
Then I saw it. A brick of white lovely lard for just 50p. Now I use it all the time! People are worried that I eat lard.
But let's do a deep lard dive before we write it off...
What is lard?
In recent years, lard has made a comeback as a healthy fat, shaking off its unfair reputation as a dietary villain. This traditional fat, derived from pork, was once a staple in kitchens worldwide before being replaced by vegetable oils and margarine in the mid-20th century.
However, as more people return to whole, unprocessed foods, lard is gaining recognition for its nutritional benefits.
But here are five reasons why lard is for life, not just for Christmas...
Lard Is Rich in Healthy Fats
I know, it's wild. We have been told that it will definitely give us heart attacks. But how can a fat from an animal hurt us? One of the biggest misconceptions about lard is that it’s unhealthy because it’s high in fat.
While it’s true that lard is about 100% fat, not all fats are created equal. The majority of the fat in lard is monounsaturated fat—specifically oleic acid, which is the same heart-healthy fat found in olive oil. Oleic acid has been shown to reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol, leading to better heart health overall.
In fact, lard contains about 45-50% monounsaturated fat, making it one of the richest sources of this beneficial fat. In comparison, butter contains only about 30% monounsaturated fat. By incorporating lard into your diet, you can enjoy the benefits of a fat that supports cardiovascular health, helps maintain healthy cholesterol levels, and reduces inflammation in the body.
Lard Is a Natural Source of Vitamin D
Vitamin D is an essential nutrient that plays a critical role in maintaining bone health, supporting the immune system, and regulating mood. However, it’s difficult to obtain sufficient vitamin D from food sources alone, especially for those who live in regions with limited sunlight exposure.
Lard is one of the best dietary sources of vitamin D, particularly if it comes from pasture-raised pigs. Pigs that are allowed to roam outdoors and are exposed to sunlight produce lard with significantly higher levels of vitamin D. In fact, just one tablespoon of pasture-raised lard can provide up to 1,000 IU of vitamin D, which is more than the recommended daily intake for most people.
Given that vitamin D deficiency is common, particularly in the winter months, adding lard to your diet can be an excellent way to boost your intake of this vital nutrient.
Lard Is Stable at High Temperatures
Many vegetable oils, such as sunflower or vegetable oil, are unstable when heated and can oxidise, leading to the formation of harmful free radicals. These free radicals can cause inflammation and damage to cells, contributing to chronic diseases such as heart disease and cancer.
Lard, on the other hand, is highly stable at high temperatures, making it an ideal choice for frying, sautéing, and baking. Its high smoke point (about 370°F or 190°C) means it won’t break down and produce harmful compounds when heated.
This stability not only makes lard a safer cooking fat but also enhances the flavour of your dishes, giving them a rich, savoury taste that’s hard to replicate with other fats.
Lard Is Free from Trans Fats
One of the primary reasons lard fell out of favour was the rise of hydrogenated vegetable oils and margarine, which were marketed as healthier alternatives. However, we now know that these products often contain trans fats, which are linked to numerous health problems, including heart disease, diabetes, and inflammation.
Lard, in its pure form, is completely free from trans fats. By choosing lard over processed fats, you can avoid the harmful effects of trans fats and enjoy a more natural, wholesome fat that has been used for centuries in traditional cooking. Moreover, because lard is minimally processed, it retains its natural nutritional profile without the need for chemical additives or preservatives.
Lard Supports Sustainable Farming Practices
In addition to its health benefits, lard is also a more sustainable choice compared to many vegetable oils. Industrially produced oils often require large-scale monoculture farming, which can lead to deforestation, loss of biodiversity, and soil degradation.
Lard, particularly when sourced from pasture-raised pigs, supports more sustainable farming practices. Pigs that are raised on small, local farms contribute to the health of the soil and the surrounding ecosystem. By choosing lard from responsibly raised animals, you are not only making a healthier choice for yourself but also supporting ethical and sustainable agriculture.
So will you try lard?
Rechenda & Jack x
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