Lard: A highly nutritious but misunderstood superfood

By lauraharris // 2025-05-15

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A traditional fat used for centuries worldwide, lard was a staple ingredient for cooking and baking before being replaced by industrial vegetable oils in the early 20th century.
Lard is rich in heart-healthy monounsaturated fats, vitamin D and beneficial fatty acids like palmitoleic acid. It is also stable and thus suitable for high-heat cooking, unlike inflammatory processed seed oils.
False claims linking lard to heart disease have been debunked. Research shows natural saturated fats (like lard) are not the cause of metabolic issues. Industrial seed oils (soybean, canola) are far more harmful when oxidized.
Avoid conventional lard (from grain-fed pigs), which may contain pesticides and toxins. Opt for organic, pasture-raised lard for maximum nutrition and minimal contaminants.
Lard is good for frying (crispier results) and baking (flaky pie crusts) and is used to make traditional dishes like tamales and British pork pies.

In a world where processed vegetable oils dominate supermarket shelves, traditional fats like lard have been unfairly demonized. Mainstream narratives often paint lard as an unhealthy, artery-clogging relic of the past — yet emerging research and historical wisdom suggest otherwise. Sourced from the rendered fat of pigs, lard is a natural, nutrient-dense fat that has nourished cultures for centuries. Peeling back the layers of corporate-driven misinformation, it becomes clear that lard deserves a place in a truly health-conscious diet.

Brief history of lard

Lard is obtained by slowly melting and clarifying pig fat, a process called rendering. Unlike industrially processed seed oils, lard is minimally refined when prepared traditionally, preserving its natural benefits. Lard has been a dietary staple since ancient times. The Romans used it for cooking and skincare, while Medieval Europeans relied on it as a primary cooking fat. Before the rise of Crisco and margarine in the early 20th century, lard was America's go-to fat for frying, baking and preserving food. (Related: Frying your food in lard is healthier than using sunflower oil, say scientists.) The industrial revolution introduced hydrogenated vegetable oils under the guise of being "healthier," a myth perpetuated by corporate agribusiness. Yet many of these processed oils contribute to chronic inflammation and metabolic disease – problems that our ancestors avoided with traditional fats like lard.

Nutritional profile and health benefits

Contrary to outdated dietary dogma, lard is not a junk food but a nutritional powerhouse. Here's what makes it exceptional:

Healthy fats for optimal metabolism

Lard consists of 40 to 50 percent monounsaturated fats (similar to heart-healthy fats in olive oil), 39 to 55 percent saturated fats (supporting hormone production and cell integrity) and three to 12 percent polyunsaturated fats (mostly stable omega-6s that are less prone to oxidation than processed seed oils). Lard also contains palmitoleic acid, which has natural antimicrobial properties. Its composition varies slightly but remains an excellent traditional fat for supporting nutrition and for cooking. Unlike highly processed vegetable oils (soybean, canola, corn), lard is heat-stable, making it ideal for frying and roasting without producing harmful free radicals.

Vitamin D content

One of the richest dietary sources of bioavailable vitamin D, lard, especially from pasture-raised pigs, supports immune health, bone strength and mood regulation. With over 40 percent of Americans deficient in vitamin D, incorporating lard into meals can be a simple, natural solution to vitamin D deficiency.

Choline and other essential nutrients

Lard provides choline, a critical nutrient for brain function and liver health. It also supplies trace amounts of vitamin E (antioxidant), vitamin K2 (supports bone and heart health) and selenium (thyroid and immune support).

Debunking myths about lard

Big Food's campaign against saturated fats unfairly demonized lard, but modern research has debunked these myths.

Myth 1: "Lard clogs arteries"

Studies show no strong link between natural saturated fats and heart disease. The real causes are processed vegetable oils, sugar and refined carbs.

Myth 2: "Vegetable oils are healthier"

Industrial seed oils (like soybean and canola) are oxidized during processing. Oxidized fats promote inflammation, while stable traditional fats like lard can support metabolic health. In short, science and tradition agree: Lard is a nutritious, natural fat that's better than processed vegetable oils.

Why choose organic lard

The healthiness of lard depends on how the pigs are raised. Most pigs are fed corn and soy, which are often genetically modified, sprayed with pesticides and treated with chemicals – all of which can contaminate their fat. Conventional lard may also contain harmful pesticides like glyphosate and heavy metals due to pigs being fed chemically treated corn and soybeans. In contrast, grass-fed, organic pigs produce cleaner, toxin-free fat with more nutrients. Rendering fresh fat at home (from promptly butchered pigs) ensures the highest quality. If sourcing lard, choose organic or small-farm producers to avoid industrial contaminants.

Culinary uses

Lard is a versatile fat that can enhance the flavor and texture of many dishes:

Baking

Flaky pie crusts (superior to butter due to higher smoke point)
Biscuits and pastries for a tender, moist crumb

Frying and sautéing

Perfect for deep-frying (crispier, less greasy than vegetable oils)
Hash browns, fried chicken, chicharrones

Traditional dishes

Tamales (Latin America) – Authentic recipes rely on lard for richness
British pork pies – A staple in traditional British cuisine
German schmaltz – Used in spreads and cooking

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, a great article source where you can learn about superfoods and their health benefits. You can also try Brighteon.ai, an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you're looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, check out Brighteon.com and our two free speech social media sites, Brighteon.IO and Brighteon.social. Watch this video to learn why lard should be a part of your SHTF stockpile. This video is from the Natural News channel on Brighteon.com.

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