Lard is one of the most beloved oils in Chinese kitchens.
Snow-white color, oily texture, seemingly unremarkable, but it can make the food instantly overflowing with aroma.
Many families have the habit of eating lard. Put a spoonful of lard when cooking, and even dull and tasteless vegetables will be upgraded in an instant and become a delicious dish.
A bowl of plain white rice, mixed with lard, is even more fragrant, and it is the taste of home that countless people will never forget.
Many people can’t resist the lure of lard!
Then the question is, what happens to the body of those who eat lard for a long time?
The reason we find lard delicious is largely due to the “Maillard reaction.”
At high temperature, carbonyl compounds in lard will undergo a series of complex reactions with amino compounds such as proteins/amino acids, resulting in hundreds of different odor molecules, including reductones, aldehydes and Heterocyclic compounds, etc. [1].
In addition to the nitrogen-containing sulfur compounds and pyrazine substances that may be produced in the cooking of lard [2], the lard has a delicious flavor and realizes the sense of smell and taste. Great satisfaction.
(Source: soogif)
However, different cooking methods and lard from different parts have different aromas, such as pork with back fat oil, which has a strong aroma, and suet and net fat oil. A little heavier [3].
Because of the baptism of high temperature, these odor molecules are not very volatile and will remain in the food in a low-key manner, and can only be smelled by us when the temperature is very high.
Here’s the explanation – why cooking with lard is so fragrant, turning a bland ingredient into a worldly delicacy with an alluring aroma.
(Source: soogif)
100 grams of lard contains 95 mg of cholesterol, 0.6 mg of vitamin E, 2.5 micrograms of vitamin D, 0.11 mg of zinc, and 0.2 micrograms of selenium [4].
Other than that, lard is almost all fat, especially — saturated fat is more of a concern.
Fat, divided into “saturated fat” and “unsaturated fat”. Saturated fat is generally considered to be relatively unhealthy and is widely associated with obesity and cardiovascular disease.
In 100 grams of lard oil, although unsaturated fats make up more than half, saturated fats also make up about 39.2 grams[4].
Compared with vegetable oil, another common type of edible oil, lard contains 2.58 times the saturated fat of soybean oil, 2.92 times that of olive oil, and 2.92 times that of peanut oil. 2.25 times [5,6,7], although lard is not the highest saturated fat content among animal oils, it is a well-deserved “saturated fat king” among commonly eaten oils.
Of course, this is why lard tends to solidify at room temperature, while vegetable oils are mostly liquid—the higher the saturated fat content, the “harder” the fat.
Then, what will happen to the body after eating lard for a long time?
This has to be done in terms of experimental research.
Scholars have conducted many animal experiments in order to explore the health effects of lard.
——For example, a Canadian scholar once fed rats a high-fat diet based on lard and vegetable oil. After 14 weeks, they found that compared with the mice in the normal fat diet group In contrast, both the lard group and the vegetable oil group gained weight, but the body weight and subcutaneous fat of the piglets in the lard group were 30% higher than those in the vegetable oil group [8].
——Research from Huazhong University of Science and Technology found that long-term consumption of lard or vegetable oil can cause obesity-related inflammation and insulin resistance in rats. Reduce the lard in the diet or replace it with vegetable oil. Lard can attenuate this change [9].
——A study in Shandong found that long-term consumption of lard can lead to hyperthyroidism and hypothyroidism in mice. Stop eating lard for a short period of time, and these damages cannot be recovered [10].
——More Korean research found that long-term consumption of lard can stimulate the development of prostate cancer in rats and reduce the survival rate. The possible reason is that soluble factors derived from adipose tissue can pass Secretory and endocrine mechanisms promote the growth and metastasis of prostate cancer [11].
These animal experiments all point to the same problem-Lard consumption for a long time has a considerable negative impact on the health of animals.
However, these are only animal experiments after all, and cannot be directly inferred to humans.
The health hazards of lard may be mainly related to saturated fat. Long-term intake of too much saturated fat will increase the risk of diabetes, high blood pressure, and high blood sugar in various ways. risk of disease and stroke [12].
However, there is no need to “talk about the discoloration of lard”, and control the intake, you can enjoy both safety and deliciousness.
(Source: soogif)
How much lard should I eat every day without overdoing it?
Unfortunately, there are currently no clear measurement rules.
However, we can make a rough judgment based on the recommended amount of fat per day.
According to the Scientific Research Report on Dietary Guidelines for Chinese Residents (2021), it is recommended that cooking oil intake should not exceed 30 grams per day [13]; the Dietary Guidelines for Chinese Residents 2016 recommends that adults cook daily Oil intake should not exceed 25 to 30 grams.
In 2020, the National Health Commission’s Center for Disease Control and Prevention’s “Oil Reduction Propaganda” advocated more strictness, recommending that healthy adults consume no more than 25 grams of cooking oil per day[ 14].
So overall, for healthy adults, it is best to consume no more than 25 grams of cooking oil per day (excellent), and at least no more than 30 grams (pass line,).
(Source: soogif)
Of course, besides the “quantity”, the “quality” of cooking oil intake is also very important~
According to the DRIs of dietary nutrient reference intakes for Chinese residents, the daily intake of saturated fatty acids should not exceed 10% of the total energy. Taking young physically active women as an example, it is probably not more than 20 grams.
The “saturated fatty acid intake” here should be viewed as a whole. Other foods we eat every day, such as milk, meat, eggs, nuts, and soybeans also contain some saturated fatty acids, so they can really The share left for lard may be pitiful.
(Source: soogif)
In addition to controlling lard intake, pay attention to the intake of red meat such as pork and various foods made with lard, such as rose cakes, lard dumplings, eight-treasure rice, Qingtuan, lotus paste cake, ghee cake, etc.
Back to the issue of eating oil, the healthiest way is actually – it is best to replace lard with vegetable oil rich in unsaturated fatty acids!
Contributing Author: Sifan Zhang
Master of Basic Medicine, Imperial College
Reviewer: Li Yuanyuan
Registered Dietitian
References
[1]ALjahdali, N., & Carbonero, F. (2019). Impact of Maillard reaction products on nutrition and health: Current knowledge and need to understand their fate in the human digestive system. Critical reviews in food science and nutrition, 59(3), 474C487. https:https ://doi.org/10.1080/10408398.2017.1378865
[2]Zou Jiankai.Analysis of volatile oil components in lard by gas chromatography/mass spectrometry[J].Analytical Chemistry,2002
[3] Pan Kailin. Comparison of quality characteristics of lard in different parts [J]. Food Science and Technology, 2016
[4]https:https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/nutrients
[5]https:https://fdc.nal.usda.gov/fdc-app.html#/food-details/171411/nutrients
[6]https:https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
[7]https:https://fdc.nal.usda.gov/fdc-app.html#/food-details/690476/nutrients
[8]Kubant R, Poon AN, Sánchez-Hernández D, et al. A comparison of effects of lard and hydrogenated vegetable shortening on the development of high-fat diet-induced obesity in rats . Nutr Diabetes. 2015;5(12):e188. Published 2015 Dec 14. doi:10.1038/nutd.2015.40
[9]Wang X, Cheng M, Zhao M, et al. Differential effects of high-fat-diet rich in lard oil or soybean oil on osteopontin expression and inflammation of adipose tissue in diet -induced obese rats. Eur J Nutr. 2013;52(3):1181-1189. doi:10.1007/s00394-012-0428-z
[10]Shao SS, Zhao YF, Song YF, et al. Dietary high-fat lard intake induces thyroid dysfunction and abnormal morphology in rats. Acta Pharmacol Sin. 2014;35(11) :1411-1420. doi:10.1038/aps.2014.82
[11]Cho HJ, Kwon GT, Park H, et al. A high-fat diet containing lard accelerates prostate cancer progression and reduces survival rate in mice: possible contribution of adipose tissue-derived cytokines. Nutrients. 2015;7(4):2539-2561. Published 2015 Apr 9. doi:10.3390/nu7042539[12]Oparin, M.L., Mamaev, A.B. & Oparina, O.S. The Density of Larks (Alaudidae, Aves) in the Semi-Desert of the Trans-Volga Region in Connection with Landscape Wetting Dynamics. Biol Bull Russ Acad Sci 47, 1385C1391 (2020). https:https://doi.org/10.1134/S1062359020100167
[12]Saturated Fat. American Heart Association. https:https://www.heart.org/en/
[13] Scientific research report on dietary guidelines for Chinese residents (2021)
[14] National Health Commission of the People’s Republic of China.
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