Bibimbap with lard, stir-fry in lard, yangchun noodles with lard... Add a little lard to the stir-fry, and the taste of the meal is instantly sublimated. Especially in the past era of material scarcity, a pot of lard residue is simply "the delicacy of the world".
However, with the improvement of living standards, healthy eating has attracted more and more attention. Now our families use less lard and replace it with vegetable oil. Many people have heard that prolonged intake of lard may be associated with cardiovascular disease.
Lard advertising on e-commerce platforms
So, is it healthy to eat lard? Is there any nutrition? Next, we will give you a good science popularization.
Why does lard taste so delicious?
Is there any nutrition?
Lard, one of the most common animal fats in life, is one word to eat: incense.
Why does lard taste so delicious? Wang Silu, a national senior food inspector, introduced in October 2019 in a popular science China publication that in fact, the unique flavor of lard comes from the decomposition products of trace amounts of special proteins and glycerides. In addition, lard itself contains more than 40% saturated fatty acids, which will fuse oil, starch and cellulose, which will make the dish "crisp, crisp, moist and smooth". ①
So lard stir-fry is so delicious to eat, is lard nutritious?
Fu Shufang, a technician at the National Key Laboratory of Cardiovascular Diseases, introduced in a december 2020 article in Science China that lard is a relatively rich type of food, mainly fatty acids, vitamins, minerals and so on. ②
1. Fatty acids
One scoop of lard contains 5 g of saturated fat, 5.8 g of monounsaturated fat, and 1.4 g of polyunsaturated fat. In terms of fat composition alone, lard has an unsaturated fat content between butter and olive oil.
2. Vitamins
One scoop of lard contains 1,000 international units (IU) of vitamin D, second only to cod liver oil. Vitamin D is essential for the absorption of calcium, helping the body grow and maintain bone health.
Lard also contains vitamin A, vitamin B and other essential vitamins, so lard is a relatively nutrient-rich food.
In addition, lard has high thermal stability compared with other vegetable oils, so it has a higher smoke point during the cooking process, and it is not easy to decompose to produce some harmful substances.
Lard, in the end, is to protect the cardiovascular,
Or is it cardiovascular harm?
Many people think that "in the past, lard was often eaten for lack of substances, and there were fewer people suffering from heart disease and cardiovascular disease, so eating lard was more conducive to health."
In fact, this idea is not entirely correct! Xie Xinhui, chief physician of Heilongjiang Jixi Chicken Mine Hospital, published an article in the People's Daily Health Client Health Number in January 2021 that the main component of lard is fat, relatively speaking, saturated fat is more, which is also the reason why lard is criticized as unhealthy. Because the saturated fat content is too much, it may lead to abnormal lipid metabolism, causing people's obesity and inducing cardiovascular problems.
However, lard contains not only saturated fat, 100 grams of lard contains 39 grams of saturated fat, 45 grams of monounsaturated fat, 11 grams of polyunsaturated fat, saturated fat accounts for 40% of lard. In contrast, the saturated fat of butter far exceeds that of lard.
The margarine, margarine, etc. added to many desserts contain a lot of trans fatty acids, which is the greatest harm to the body.
Cardiovascular and cerebrovascular diseases that we are all familiar with, it is not the result of a risk factor, but a combination of multiple risk factors, such as our common hypertension, hyperlipidemia, high blood sugar, high salt diet, smoking, excessive drinking and other bad habits and genetic factors in the comprehensive role.
Dr. Xie Xinhui suggested that if you are already a patient with cardiovascular and cerebrovascular diseases, then it is better to minimize the intake of lard products, if your blood lipids have been abnormal, then it is also possible to reduce the intake of these saturated fat-rich ingredients, but if you are a relatively healthy person, in daily life, proper consumption of lard will not be too risky. ③
One spoonful of lard = five pairs of medicines?
Does lard have magical properties?
There are various sayings of lard on the Internet, "One spoonful of lard = five pairs of medicines?" "Lard can detoxify and remove toxins from marine fish such as puffer fish" "Eating lard can fight cancer"...
Wang Silu, a national senior food inspector, introduced in An article published in Science China in October 2019 that tetrodotoxin is a non-protein neurotoxin, which is structurally stable and very toxic. The conventional cooking methods of the family (steaming, frying, salting, etc.) are not destructive to tetrodotoxin. So far, there is no clear and specific antidote to tetrodotoxin.
"Lard", made from pig fat, has a more complex composition, which in addition to the vast majority of triglycerides, but also contains cholesterol and minerals zinc, selenium, etc., and in these nutrients, none of which has an antagonistic effect on tetrodotoxin in animal experiments. Therefore, eating lard can "detoxify" is not credible. ①
Many people think that "vegetable oil, heated by high temperature, is easy to produce carcinogens, while lard will not".
This statement is outrageously wrong! Wang Silu, a senior food inspector at the National Level, introduced in a popular science China article in October 2019 that lard itself contains more saturated fatty acids, with a content close to 3 times that of olive oil (the saturated fatty acid content in olive oil is 14%, while in lard is 40%), and the more saturated fatty acids are consumed, the more it will increase the risk of cardiovascular and cerebrovascular diseases such as obesity, hyperlipidemia, and heart disease.
Finally, lard is really not a magical food. Lard mainly provides fatty substances and calories to the body, and in the end, its flavoring effect is far greater than its nutritional effect.
Eat lard and remember these points!
Fu Shufang, a technician at the National Key Laboratory of Cardiovascular Diseases, introduced in a december 2020 article in Science China that although lard is rich in a variety of nutrients, it cannot be eaten at every meal, and all foods pay attention to balanced collocation, and the same is true for oil.
1. Do not consume more than 50 grams of lard per day
According to the Dietary Guidelines for Chinese Residents, the amount of food and fat eaten each day should not exceed 10% of the total calories. If you consume 2000 kcal of calories per day, the saturated fat is controlled within 20 grams, which translates into lard is about 50 grams.
However, eating other foods such as meat, eggs, milk, and processed foods will consume saturated fat, so lard is still used as a concoction to eat occasionally.
2. When there are many meat dishes, try to use vegetable oil
There are dishes with more meat arranged in the main meal, such as pigs, cattle, sheep, chicken, fish, etc., and vegetable oil is used as much as possible when stir-frying. If you usually love to eat meat, try to choose vegetable oil as much as possible.
3. People who have been vegetarian for a long time can use it in moderation
Mainly vegetarian dishes, you can use a part of lard. People who have been vegetarian for a long time can choose vegetable oils or animal oils with a high saturated fat content.
4. Patients with cardiovascular disease should use as little as possible
For patients with atherosclerosis or people with high blood lipids and hypertension, the proportion of saturated fat intake can be reduced from 10% to 7%. ②
This article is synthesized from:
(1) 2019-10-09Coppress China "Dare not believe! Often eat lard can detoxify, fight cancer, cure heart disease? After reading it, I will understand"
(2) 2020-12-23Pop China", "A spoonful of lard = five pairs of medicines? Lard is the culprit of chronic diseases? Don't argue, the truth is coming! 》
(3) 2021-01-21 People's Daily Health Client Health Number "Fat Man Who Wants to Be a Doctor" "Is Lard really so useless and absolutely ingestible?" The doctor has a good chat with you"
Editor: Lu Yang Review director: Yang Xiaoming