Is eating lard a "treasure" or a "burden"?

Lard is a seasoning master in the kitchen. It may seem ordinary, but it can make food more delicious. Lard rice, lard residue, lard stir-fry, etc. are all delicious...

But when it comes to health, everyone seems to be a little undecided. Some people think that lard will make people fat and eating too much will easily cause high blood lipids, while others think that the older generation often eats lard but rarely suffers from cardiovascular disease...

So, is eating lard good or bad for the body?

The secret of lard’s “real fragrance”

When lard is exposed to high temperatures, a chemical reaction called the Maillard reaction will occur. During this process, the carbonyl compounds in lard meet delicious elements such as proteins and amino acids, which interweave to produce a variety of aromatic substances such as reduced ketones, aldehydes and heterocyclic compounds.

At the same time, the fat oxidation reaction at high temperature also contributes to the aroma of lard.

Scientific research shows that lard contains up to 70 aroma components, including sulfides, pyrazines and aldehydes, which together constitute the aroma of lard.

Moreover, these aromatic substances are not easy to volatilize, and will remain in the lard in a low-key manner. We can only smell them when the temperature rises. Therefore, when we use lard to cook or mix rice, the familiar and tempting aroma will spread, making people unable to extricate themselves.

The "treasure" side of lard

1. Energy supply station: Dietary fat is an important source of calories for the human body. Every 100 grams of lard contains 827 to 900 kcal of calories, which is higher in unit calories among similar foods. In the past when materials were scarce, lard was a good source of energy and nutrition.

2. Promote the absorption of fat-soluble vitamins: Lard is rich in cholesterol, fatty acids, carotene... These are all "good things" that the body needs. In addition, lard also contains vitamins A, D, E, and K, which are insoluble in water but soluble in fat, and need fat as a carrier to be digested and absorbed by the human body.

3. Provide essential fatty acids: There is a class of unsaturated fatty acids that are necessary for the human body to regulate physiological functions, but the human body cannot synthesize it by itself and must be taken in from the diet. They are called "essential fatty acids" (EFA), including linoleic acid and α-linolenic acid.

4. Lubricate the intestines and promote bowel movements: Eating lard in moderation can also promote intestinal peristalsis and relieve constipation.

The “burden” side of lard

However, good things always have two sides, and lard is no exception.

1. Obesity warning: If you consume too much lard every day and don’t like to exercise, your risk of obesity will increase.

2. Blood lipid crisis: A large part of the fat in lard is saturated fat, accounting for more than 40%. Long-term and large-scale intake of lard will cause the fat content in the blood to soar. A large number of studies have found that excessive intake of saturated fat will increase triglycerides and low-density cholesterol (bad cholesterol), and increase the risk of hyperlipidemia and atherosclerosis.

Imagine that your blood vessels are filled with "fat"

Doesn’t it feel scary?

Composition of fatty acids in common edible oils↓↓

Data source: "Chinese Food Composition Table Standard Edition"

3. Coronary heart disease risk: Lard contains more saturated fatty acids. Long-term excessive intake will easily lead to a variety of chronic diseases, the most common of which is cardiovascular disease. Therefore, patients with cardiovascular diseases should be especially vigilant!

How to eat oil healthily?

The essence of healthy eating lies in balance and moderation. It is recommended that you try to follow the following points when enjoying food:

1. Accurate quantity control

Vegetable oil is preferred. For cooking oil used in daily cooking, it is recommended that everyone control the daily intake to 25-30 grams. The "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume 25-30 grams of cooking oil per day; the "Oil Reduction Promotion" of the National Health Commission's Disease Control Bureau advocates that healthy adults should not consume more than 25 grams of cooking oil per day.

A common porcelain spoon at home contains about 10 grams of cooking oil. Do not use more than 3 porcelain spoons throughout the day.

Image source: Life Times

2. Pay attention to the oil temperature. Don’t wait until the oil starts to smoke before cooking.

Everyone knows that vegetable oils are prone to oxidation, hydrolysis, polymerization and other reactions at high temperatures, which will cause the loss of some vitamins and generate a lot of peroxides, which is not good for health. The same is true for lard. Whether it is vegetable oil or lard, try to put it in the pan before the oil smokes to avoid producing a lot of harmful peroxides.

3. Change the oil

It is recommended to keep a variety of oils such as peanut oil, corn oil, olive oil and rapeseed oil at home and use them in rotation. This will not only enrich the flavor of dishes, but also ensure balanced nutrition to meet the daily needs of the family.

4. Special groups need to be cautious

For patients with cardiovascular disease, lard is tempting, but it should be consumed with restraint. It may be okay to taste it in small amounts, but for the sake of health, it is best to reduce or avoid it and choose a lighter diet.

Although lard is fragrant, it is best to use it in moderation.

Eat it occasionally, don’t make it your main meal.

Balanced diet, healthy escort,

Diverse choices, enjoy health.