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 lower 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, meaning it remains more stable and doesn’t release harmful compounds when frying or sautéing. Natural and sustained energy: As a relatively easy-to-digest fat, it provides sustained energy, which is especially useful in traditional diets where physical labor was intense. The versatility of lard in the kitchen

What makes lard special is its ability to transform recipes. It provides a texture and flavor that other oils simply can’t achieve.

In baking and pastry making: breads, tortillas, and cakes made with lard are softer and fluffier. Its use results in less dry and more flavorful doughs.

In savory dishes: from frying plantains to preparing meats and stews, lard naturally enhances flavors.
In traditional recipes: tamales, empanadas, pupusas, and tortillas often include lard, keeping alive a culinary heritage passed down from generation to generation.
Furthermore, because it’s a fat that doesn’t oxidize as quickly as refined oils, it preserves food better and helps prolong its freshness.

A more sustainable option

Another advantage of lard is its sustainability. Instead of discarding the animal’s fat, it’s 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.

Furthermore, compared to processed vegetable oils, whose production involves extensive monocultures, deforestation, and large-scale industrial processes, lard can be a more conscious and environmentally friendly option.

How to incorporate it in a balanced way?
Like any food, the key is moderation. Lard shouldn’t be seen as an enemy or as 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 it, make sure it’s natural, unhydrogenated lard, and, if possible, from responsibly raised animals. This way, you not only enjoy a healthier product, but also one of higher quality and flavor.