What Is Lard?

What is lard, and does it have any benefits or carry risks for cardiovascular functions?

Pure lard is pig fat that is rendered and purified, often used in cooking for its high smoke point and rich taste and texture. 

Discover why lard isn’t as harmful as you might think, and learn how to incorporate this fat into your diet without compromising heart health.

What is lard made out of? 

Pure lard is a cooking fat derived from pig fat. With a high smoke point and a mild flavor, it’s an ideal choice for cooking.

Before Crisco vegetable shortening was introduced, home cooks relied on lard or tallow as their primary cooking fats, using them for everything from baking to deep frying. At the time, lard was widely used and not viewed as an unhealthy ingredient.

You can typically find several types of lard at your local butcher, farmer’s market, or grocery store.

Rendered lard

Most lard is produced through a process called rendering, where pork fat is slowly cooked to separate it from the meat. 

This results in a semi-soft fat perfect for baking, frying, and various other cooking methods.

Unrendered lard

Unrendered lard, also known as raw lard, is pig fat that has not yet been processed or cooked to separate it from the meat. 

It’s typically solid and requires rendering before it can be used in cooking or baking.

Processed lard

Processed lard has been rendered, purified, and often refined to remove impurities and any strong odors. 

It may also be bleached and deodorized, which extends its shelf life and enhances its versatility for cooking and longer storage.

Leaf lard

Leaf lard comes from the leaf-shaped fat surrounding a pig’s kidneys. It’s exceptionally soft, creamy, and mild in flavor, making it ideal for baking. Leaf lard is considered the highest quality lard available.

If you’d prefer not to purchase lard, you can easily make your own at home. Simply cut pork fat into small pieces, then simmer in a slow cooker on low heat until the fat renders and separates from the solids. 

Watch the video below to find out if lard or vegetable oil is the better choice. 

Is lard keto-friendly?

Yes, lard is keto-friendly and a rich source of health-promoting fatty acids, making it ideal for those following a nutritious ketogenic diet. 

“Lard contains no carbohydrates and offers both saturated and monounsaturated fats,” explains Dr. Berg. “Incorporating lard into your diet helps you keep full and satisfied, reducing the temptation to snack between meals.”

In addition to supporting ketone production, saturated animal fats such as lard provide essential fat-soluble vitamins that support a strong immune system and contribute to the health of your hair, skin, eyes, and nails.

Research published in Animal Production Science highlights that lard contains conjugated linoleic acid (CLA), which has been studied for its potential health-promoting effects.¹

The authors summarize “CLA has a wide range of favourable health outcomes, including anti-cancer and anti-obesity effects, improvements in glucose tolerance, cardiovascular health, bone density, immune system function, and gut health.”

While most lard is derived from pork fat, you can also find lard from wild boars, which is especially rich in CLA and vitamin D3. 

For the highest quality, choose organic, pasture-raised pork lard, as it offers better nutritional value and is free from harmful additives commonly found in conventionally raised options.

Lard vs. vegetable oil: which is healthier? 

There is a widespread misconception, rooted in outdated and long-refuted research, that lard increases the risk of heart disease and atherosclerosis due to its high saturated fat content. 

This prompted the food industry to replace lard and other cooking fats derived from animals with vegetable shortening and hydrogenated oils, which were marketed as healthier alternatives.

However, oils derived from corn, canola, soy, and cottonseed are highly unstable, especially when heated, which causes oxidation and the formation of free radicals. These oxidized compounds can contribute to inflammation and cellular damage and have been linked to an increased risk of heart disease.

In contrast, lard is much more stable than vegetable oils, produces less oxidation, and has a higher smoke point, making it a superior choice for cooking, baking, and frying.

In addition, research published in Current Opinion in Endocrinology, Diabetes and Obesity highlights that saturated fat intake has not been shown to increase the risk of cardiovascular disease.²

The authors of this study also call for updated dietary guidelines that continue to recommend less saturated fat intake without considering the full spectrum of evidence.

FAQ

Sources

1. https://www.publish.csiro.au/an/Fulltext/AN13536 ?
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9794145/ ?