Studies Confirm That Cooking with Pork Fat Is Much Better Than with Olive or Sunflower Oils
For decades, people have been told that vegetable oils like sunflower and even olive oil are the healthiest options for cooking. Meanwhile, traditional fats like pork lard were pushed aside and labeled as unhealthy. But now, recent studies and nutritional research are turning the tables—showing that cooking with pork fat (lard) may actually be a smarter and healthier choice than previously believed.
Let’s take a deeper look at why pork fat is making a comeback in kitchens around the world—and why it might deserve a spot in yours too.
What Is Pork Fat (Lard), Really?
Pork lard is the rendered fat from pigs, traditionally used for frying, baking, and sautéing. It’s pure animal fat that has been filtered and purified. In many cultures, lard was a staple long before seed oils existed—and now we’re realizing why.
Lard is:
- Stable at high heat
- Naturally rich in beneficial fats
- Free from additives and chemicals
- Delicious and versatile
What the Studies Say
Here are some of the science-backed reasons why lard is standing strong against modern cooking oils:
1. High Smoke Point and Heat Stability
Pork lard has a high smoke point (around 370°F / 188°C), making it ideal for frying and high-heat cooking. Unlike sunflower oil, which oxidizes quickly and forms harmful compounds when overheated, lard remains stable and safe at high temperatures.
2. Rich in Monounsaturated Fats
You may be surprised to learn that pork lard contains more monounsaturated fat (the “good fat”) than butter—and almost as much as olive oil. These fats help support heart health and lower bad cholesterol (LDL) while increasing good cholesterol (HDL).
3. No Trans Fats or Harmful Additives
When you render lard at home or buy high-quality natural lard, it’s free of trans fats and artificial preservatives that are often found in processed vegetable oils.
4. Provides Fat-Soluble Vitamins
Lard from pasture-raised pigs is a source of vitamin D, which is essential for bone health, immune function, and hormone balance—something that vegetable oils simply don’t provide.
5. Long Shelf Life and Natural Flavor
Properly stored lard can last for months without refrigeration. It adds a rich, savory flavor to food that’s hard to match with olive or sunflower oils—especially in traditional dishes, pastries, and roasted meats.
Comparing the Fats: Lard vs. Olive Oil vs. Sunflower Oil
| Feature | Pork Lard | Olive Oil | Sunflower Oil |
|---|---|---|---|
| Smoke Point | High (370°F) | Moderate | Low to Moderate |
| Monounsaturated Fats | ~45% | ~70% | ~20% |
| Omega-6 Fatty Acids | Low | Low | High (inflammatory) |
| Stability When Heated | Very Stable | Moderate | Unstable |
| Source of Vitamin D | Yes (if natural) | No | No |
| Flavor Profile | Savory, rich | Fruity, mild | Neutral |
A Note on Balance
Of course, balance is key in any diet. While pork fat has many advantages, it’s best enjoyed as part of a whole-food, nutrient-dense eating plan. Choose natural, unprocessed lard—ideally from pasture-raised pigs—for maximum benefits.
Avoid industrial shortening or hydrogenated lard, which can contain trans fats and additives.
🥓🔥 Cooking with pork fat is not only delicious, it’s backed by science. Next time you’re preparing a meal, skip the seed oils and try lard—you might just be surprised by the taste and the health benefits.
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