You might have noticed that fat, which used to be seen as the enemy, is now making a comeback. It used to be a common ingredient in our grandparents’ cooking, but over time, lard lost its popularity. This shift happened because marketing for processed fats like vegetable oil and margarine convinced people to change what they cooked with. However, we’re starting to realize that diets rich in whole foods and healthy fats can be really beneficial. Our bodies actually need fat to absorb important vitamins, and pastured pork lard is one of those healthy fats that offers a lot of advantages. Both farmers and nutritionists are now suggesting that we bring it back into our cooking habits.
What is lard?
Lard is rendered pig fat.The way it’s made is by heating it up, either by boiling, steaming, or using dry heat to separate the fat. Similar to tallow, which comes from beef, pork lard has a subtle flavor, is simple to cook with, and is packed with nutrients.
Why should I use lard?
Lard is high in vitamin D
Did you know lard has incredibly high levels of vitamin D? Similar to other animal products, lard is rich in B vitamins and choline. However, lard from pigs raised in woodlands has especially high amounts of vitamin D. In fact, lard from pasture-raised pigs can contain almost 1100 IU of vitamin D in just one tablespoon. This is significantly more than what you would find in plant sources of vitamin D, like mushrooms, and even exceeds the amount you get from sun exposure, which is about 100-200 IU after 20-30 minutes in the sun. Keep in mind that not all lard will have the same vitamin levels; factors like the pig’s diet and how it was raised can make a difference.
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Lard contains choline
Choline is a crucial nutrient that isn’t present in large amounts in many foods. Only about 10% of people actually get enough choline in their diets. Having low choline levels is linked to a higher risk of heart disease, Alzheimer’s, and liver issues. This is because choline plays a key role in transporting cholesterol and very-low-density lipoproteins from the liver, so not getting enough can cause fat and cholesterol to build up. Lard is an excellent source of choline, providing between 102 mg to 399 mg per cup, depending on how the pig was raised. Lard from organic, pasture-raised pigs usually has a lot more choline compared to that from conventionally raised pigs.
Lard is a good source of fats for a healthy heart
One more great reason to consider using pork lard is its benefits for heart health. Following olive oil, which contains 77 percent monounsaturated fatty acids, lard has a significant amount of these fats too, with 48 percent. These healthy fats play a role in keeping our cells in good shape. Eating oleic acid, the main monounsaturated fat found in lard, is associated with a lower risk of depression.
Helps to Prevent Cancer
A 2005 study conducted in Thailand discovered that oleic acid might help in preventing cancer. Research revealed that oleic acid inhibits a cancer-triggering oncogene in roughly one-third of patients with breast cancer.
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Other health benefits
- Lard isn’t just delicious; it also offers great nutrition for growth and reproduction, plus it aids in the absorption of essential nutrients
- It’s minimally processed and free from the artificial trans fats that are often found in hydrogenated shortenings.
- Lard contains no artificial trans fats at all.
- It remains solid at room temperature and, when heated, it doesn’t produce free radicals like some vegetable oils, which have been associated with cancer.
- Fats also play a key role in brain health, influencing learning, memory, mood, and hormone production, with about 60% of the brain made up of fat.
- Dietary fats are important because they help the body absorb fat-soluble vitamins like A, D, E, and K.
- Healthy fats support the metabolic and immune systems and help regulate blood clotting, which is vital for preventing heart attacks and strokes.
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