When we think of traditional cooking ingredients, few have been as present in our culture as lard . For many years, it was a household staple, especially in Latin America and Europe, until, little by little, it was displaced by vegetable oils and margarine. However, today, lard is regaining its place, not only for its unparalleled flavor and texture, but also for its benefits and the trend toward returning to natural products.
In this article, you’ll discover why lard remains a valuable ingredient, its health benefits, how it’s used in cooking, and why you should consider it a real, healthy alternative to other processed products.
An ingredient with history and tradition
Lard is not a recent trend. For centuries, it was the main source of fat for cooking, frying, and preparing breads and pastries. Grandmothers and great-grandmothers used it not only because it was readily available, but because it added a special flavor to home-cooked meals. From Venezuelan arepas and Mexican tamales to Spanish pastries, lard has been at the heart of recipes we now consider part of our cultural heritage.
Furthermore, unlike many ultra-processed products filling supermarkets today, lard is a natural ingredient , obtained by melting and purifying pork fat. This makes it a real option for those looking to return to a simpler, more authentic diet.
Nutritional benefits you may not have known about
For a long time, animal fat was demonized, associated solely with cardiovascular problems. However, recent studies have shown that not all fats are created equal and that lard can have a place in a balanced diet.
High in monounsaturated fats: Approximately half of its composition is made up of this type of fat, similar to that found in olive oil. These fats are beneficial for heart health and help reduce bad cholesterol (LDL).
Source of vitamin D: Unlike refined vegetable oils, lard contains vitamin D, an essential nutrient for bone health, the immune system, and overall well-being.
Good for high-temperature cooking: Its smoke point is higher than that of many vegetable oils, which means it remains more stable and doesn’t release harmful compounds when frying or sautéing.
Natural and sustained energy: Since it’s a relatively easy-to-digest fat, it provides sustained energy, something especially useful in traditional diets where physical work was intense.
The versatility of lard in the kitchen
If there’s one thing that makes lard special, it’s its ability to transform recipes. It provides a texture and flavor that other oils can’t achieve.
In baking and pastry: Breads, tortillas, and cakes made with shortening are softer and fluffier. Its use results in less dry and more flavorful doughs.
In savory cooking, from frying plantains to preparing meats and stews, lard naturally enhances flavors.
Traditional recipes such as tamales, empanadas, pupusas, and tortillas often include lard, keeping alive a culinary heritage that is passed down from generation to generation.
Furthermore, since it is a fat that does not oxidize as quickly as refined oils, it preserves food better and helps prolong its freshness.
A more sustainable option
Another advantage of pork lard is its sustainability . Instead of discarding the animal’s fat, it is used and transformed into a useful and nutritious product. This fosters a culture of total utilization, reducing waste and honoring a tradition of respect for food.
On the other hand, compared to processed vegetable oils, whose production involves extensive monocultures, deforestation, and large industrial processes, lard can be a more conscious and environmentally friendly option.
How to integrate it in a balanced way?
Like any food, the key is moderation . Lard shouldn’t be seen as an enemy or a complete substitute for other fats, but rather as part of a varied and balanced diet. You can alternate it with olive oil, avocado, or nuts, taking advantage of the benefits of each.
If you choose lard, make sure it’s natural, unhydrogenated lard , and, if possible, from responsibly raised animals. This way, you’ll not only enjoy a healthier product, but also one of higher quality and flavor.
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