Is Lard a healthy fat?
For decades, lard was a staple in kitchens around the world. It was the go-to fat for frying, baking, and even spreading on bread. But in the mid-20th century, lard suddenly disappeared from store shelves, demonized as an artery-clogging villain that supposedly led to heart disease. However, modern science is proving that lard—especially from pasture-raised pigs—is not only a healthy fat but also superior to many other commonly used cooking fats.
Lard from our woodland raised mangalitsa pigs
The Fall of Lard: A Misguided Fear
Lard’s downfall began in the 1950s when the American diet shifted due to claims that saturated fats were the leading cause of heart disease. The famous (and now widely criticized) diet-heart hypothesis blamed animal fats like lard for rising cholesterol levels and cardiovascular issues. This led to a surge in vegetable oils and margarine, heavily promoted as "heart-healthy" alternatives.
Unfortunately, these claims were based on flawed science. We now know that the refined seed oils that replaced lard—such as soybean, corn, and canola oil—are highly processed, prone to oxidation, and contain inflammatory omega-6 fatty acids in excess. Meanwhile, natural fats like lard were unfairly cast aside.
The Comeback of Lard: What Science Says Now
Recent research has debunked the myth that all saturated fat is harmful. In fact, the composition of pasture-raised lard makes it one of the healthiest fats you can consume. Unlike conventionally raised pork, lard from pasture-raised pigs is higher in:
Monounsaturated fats (about 45%) – The same heart-healthy fats found in olive oil, known to support cardiovascular health and reduce inflammation.
Vitamin D – One of the best dietary sources of this essential nutrient, which supports immune function, bone health, and mood regulation. Pigs raised outdoors accumulate significantly more vitamin D in their fat compared to grain-fed, confined pigs.
Omega-3 fatty acids – Essential for brain health and reducing inflammation, omega-3s are more abundant in lard from pasture-raised pigs due to their natural diet.
Lard vs. Butter and Cooking Oils
Many people assume butter is the healthier choice, but lard actually has less saturated fat and more monounsaturated fat than butter. This makes it more stable at high temperatures while still being heart-healthy. Unlike butter, lard has no lactose, making it an excellent option for those who are dairy-sensitive.
Compared to common cooking oils like vegetable, corn, and canola oil, lard is vastly superior. Industrial seed oils are heavily refined, often chemically extracted, and contain high levels of omega-6 fatty acids, which contribute to chronic inflammation when consumed in excess. Lard, by contrast, is a minimally processed, natural fat with a much better balance of fatty acids.
Healthy Fats in a Balanced Diet
While pasture-raised lard is a fantastic source of healthy fats, it’s important to remember that no diet should be unbalanced. Healthy fats should be part of a well-rounded diet that includes high-quality proteins, fiber-rich vegetables, and nutrient-dense carbohydrates. The key is moderation—using lard as one of your primary fats, along with other nourishing fats like olive oil, coconut oil, and grass-fed butter.
The Verdict: Lard is Back (and Better Than Ever!)
After decades of misinformation, science is finally restoring lard’s reputation as a nutritious, heart-healthy fat. Choosing pasture-raised lard not only supports sustainable farming but also provides essential nutrients that many modern diets lack. Whether you're frying, baking, or roasting, lard is a wholesome and delicious addition to a balanced diet.
So, is lard a healthy fat? Absolutely—just make sure it comes from the right source!
