For many years animal fats have been viewed as villains of healthy eating, so making some lard frying has become practically synonymous with developing cardiovascular disease.
However, according to Dr. Dayan Siebra, vascular and orthomolecular physician, this is not true. As he explains, the use of lard in the kitchen is much more recommended than the use of vegetable oils.
Lard: Young lady, villain and young lady again
Until the early twentieth century, lard was very present in human food as it was a more affordable and affordable product than vegetable oils.
According to Dr. Siebra, despite the predominance of this animal fat, our ancestors did not have as many cholesterol and cardiovascular system problems as we have today, leading to a question about the real influence of lard on these diseases.
However, with the advancement of industrial production, vegetable oils have become more affordable and easily found.
Read also: 8 Reasons Why You Increase Olive Oil Consumption
Coupled with a major campaign to spread the supposed benefits of these products, these oils have almost completely replaced lard, the doctor explains, and she has become a villain, along with other animal fats.
As stated by the doctor, there are no reports of heart attack in the United States until 1911, when only lard was used? It was from this time that vegetable oils began to enter the diet of the country. By 1930, however, there were 300 records of acute myocardial infarction, a problem that surpassed 30,000 cases in 1960.
From this information, Dr. Siebra states that for almost 60 years now? Fake experts? They have been trying to convince the world that animal fat, especially lard, is bad for your health, while vegetable oils would be excellent substitutes.
This exchange, however, would not be so recommendable. According to the doctor, when they are heated at high temperatures (such as those necessary for frying foods), do vegetable oils release toxic substances that can lead to the onset of various cancers? something lard doesn't do or at least does less.
Benefits of Lard
In addition to being stable when heated at high temperatures and releasing less toxic substances, lard offers other benefits pointed out by Dr. Siebra:
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1. Protect the heart
Saturated fats pose cardiovascular health risks only when their amount is very different from the amount of unsaturated fats. In the case of lard, the fat composition is 40% and 45% respectively, which represents an excellent balance.
In addition, the high content of unsaturated fats helps prevent cardiovascular disease by contributing to the regulation of triglyceride and cholesterol levels, increasing the? Good? (HDL) and decreasing the bad (? LDL?)? This prevents the formation of fat plaques in the blood vessels.
2. Reaches frying temperature faster
Because lard reaches the ideal temperature for frying foods faster than vegetable oils, both cooking time and gas consumption can be reduced, Dr. Siebra explains.
3. Has more interesting nutritional value
Lard offers nutrients such as vitamins B, C and D, as well as minerals such as calcium, phosphorus and iron.
In fact, this fat is second only to cod liver oil when it comes to vitamin D content, making it an excellent aid for the body's absorption of calcium.
Also read: 10 High Fat Foods You Can (and Should) Include in Your Diet
4. Helps Fight Depression
Because it is rich in omega 3 oleic acids, lard is a fat that can act to combat depression.
The most likely explanations for this are the protective effects of neurons, mood stabilization and reduction of inflammatory processes that these fatty acids present.
After all, is lard better for cooking?
You already know that when subjected to high temperatures, oils and fats undergo a change in their molecular structure (oxidation process) and give rise to hazardous substances.An example of these substances are aldehydes, which even in small quantities already present risks of heart disease and cancer.
According to a study by the BBC, oils rich in polyunsaturated fats, such as corn and sunflower oil, produce the most aldehydes.
Meanwhile, fats and oils rich in saturated and monounsaturated fats, such as lard, give rise to a much smaller amount of these compounds. This way, this fat is a good alternative to prepare our foods, as Dr. Siebra argues.
Read also: HDL: How to Increase Cholesterol Good for Heart Health
However, according to the BBC study, the best option for preparing fried foods is olive oil, which has only 10% polyunsaturated fats, 14% saturated and 76% monounsaturated, releasing even less toxic substances.
Anyway, it is worth remembering that even lard and olive oil are very caloric ingredients and that fried foods, if consumed in excess, cause harm to our health. Therefore, even giving preference to foods prepared with these fats, it is necessary to consume them in moderation.
Good Fats & Bad Fats (May 2024)
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