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Diet and nutrition

Lard and animal fat — did our grandmothers cook more healthily than we do?

Sources: 9 · Article: 12 520 characters

Grażyna Cichosz argues that saturated fatty acids are not a health risk and distinguishes them from artificial trans isomers.

  • Hubert Czerniak recommends lard, pork fat and bacon, and advises against hardened fats.
  • Andrzej Frydrychowski says that saturated fats can make up about 25% of a fat serving, while a higher amount may promote inflammation.
  • Cichosz describes how unsaturated fats in oils oxidize during frying, while M. Williamson, N. Moustaid-Moussa and L. Gollahon recommend eating fatty meat in moderation.

What the authors write

Grażyna Cichosz

Saturated fatty acids were distinguished from artificial trans isomers, and the former were described as posing no health risk.

„Unlike artificial trans isomers, which increase the likelihood of breast, prostate and colon cancer, saturated fatty acids do not pose health risks (20). Animal studies (with chemically induced cancers) have shown that high consumption of saturated fatty acids from animal sources (lard, beef tallow, butter) or plant sources (palm oil, coconut oil) inhibits carcinogenesis (33).”W odróżnieniu od sztucznych izomerów trans, które zwiększają prawdopodobieństwo nowotworów piersi, prostaty i okrężnicy nasycone KT nie stanowią zagrożeń zdrowotnych (20). W badaniach na zwierzętach (z indukowanymi chemicznie nowotworami) udowodniono, że wysokie spożycie nasyconych KT pochodzenia zwierzęcego (smalec, łój wołowy, masło) lub roślinnego (olej palmowy, olej orzecha kokosowego) wpływa hamująco na kancerogenezę (33).
Kwasy tłuszczowe izomerii trans w diecie człowieka (Bromatologia i Chemia Toksykologiczna 2012)
Hubert Czerniak

Lard, pork fat and bacon were identified as good foods, while hardened fats were discouraged.

„Do not give them hardened fats (margarine, plant-based butter). It is best to look for butter from a small dairy that does not contain carrageenan (E407). You should also check that it does not contain genetically modified soy or genetically modified corn as thickeners.”Nie wolno im podawać utwardzonych tłuszczy (margaryny, masła roślinne). Najlepiej szukajmy masła z małej mleczarni, które nie zawiera karagenów (E407). Trzeba też zwracać uwagę na to, czy nie zawiera ono soi modyfi kowanej genetycznie lub kukurydzy modyfi kowanej genetycznie jako zagęszczaczy.
Dieta dla autystycznych dzieci
Hubert Czerniak

Lard, pork fat and bacon were listed among the recommended foods.

„It is best to look for butter from a small dairy that does not contain carrageenan (E407). You should also check that it does not contain genetically modified soy or genetically modified corn as thickeners. Lard, pork fat, bacon and mayonnaise are also good choices.”Najlepiej szukajmy masła z małej mleczarni, które nie zawiera karagenów (E407). Trzeba też zwracać uwagę na to, czy nie zawiera ono soi modyfi kowanej genetycznie lub kukurydzy modyfi kowanej genetycznie jako zagęszczaczy. Dobry jest też smalec, słonina, boczek i majonez.
Dieta dla autystycznych dzieci
Andrzej Frydrychowski

Saturated fats can make up about 25% of a fat serving, but a higher amount is said to promote inflammation.

„We need to consume them in an amount equal to about 25% of our fat intake. In larger amounts, they are said to promote inflammation (we remember that this is where many diseases begin). So eating butter or pork knuckle in moderate amounts is not bad. Monounsaturated fatty acids (including omega-9 and omega-7).”Musimy je dostarczać w ilości około 25% porcji tłuszczu. W większej ilości mają działanie prozapalne (pamiętamy, że jest to punkt wyjścia wielu chorób). Czyli jedzenie masła, golonki w umiarkowanych ilościach nie jest złe. Jednonienasycone kwasy tłuszczowe (w tym omegi 9 i 7).
Czy tłuszcze są nam niezbędne?
Grażyna Cichosz

Unsaturated fatty acids in vegetable oils oxidize during frying, and this happens faster when they are more highly unsaturated.

„Fats undergo these changes during frying, and the more unsaturated their fatty acids are, the faster the changes occur. For these reasons, efforts are made to reduce the level of unsaturated fatty acids in oils intended for frying, most often through hydrogenation, which produces artificial trans isomers that are harmful to health.”Tłuszcze ulegają tym przemianom w trakcie smażenia, tym szybciej, im większy jest stopień nienasycenia obecnych w nich kwasów tłuszczowych. Z powyższych względów dąży się do obniżenia poziomu nienasyconych kwasów tłuszczowych w olejach przeznaczonych do smażenia, najczęściej poprzez uwodornienie, w wyniku, którego powstają szkodliwe dla zdrowia sztuczne izomery trans.
Olej palmowy – tańsza i zdrowsza alternatywa? (Bromatologia i Chemia Toksykologiczna 2012)
Grażyna Cichosz

Hydrogenating oils intended for frying can lead to the formation of harmful artificial trans isomers.

„For these reasons, efforts are made to reduce the level of unsaturated fatty acids in oils intended for frying, most often through hydrogenation, which produces artificial trans isomers that are harmful to health. An alternative to hydrogenated vegetable oils is palm oil, which is less prone to oxidation because it contains antioxidants and, above all, has a high content of palmitic and oleic acids (44 and 39%, respectively) and a low content of linolenic acid (0.3%) (table).”Z powyższych względów dąży się do obniżenia poziomu nienasyconych kwasów tłuszczowych w olejach przeznaczonych do smażenia, najczęściej poprzez uwodornienie, w wyniku, którego powstają szkodliwe dla zdrowia sztuczne izomery trans. Alternatywą dla uwodornionych olejów roślinnych jest olej palmowy, mniej podatny na utlenianie ze względu na obecność antyoksydantów a przede wszystkim wysoką zawartość kwasów palmitynowego i oleinowego (odpowiednio 44 i 39%) oraz niską zawartość kwasu linolenowego ( 0,3%) (tab.
Olej palmowy – tańsza i zdrowsza alternatywa? (Bromatologia i Chemia Toksykologiczna 2012)
Andrzej Frydrychowski

Fats are described as necessary for the body, including for providing energy and transporting vitamins.

„Fats are essential for the body to function properly. They are responsible for providing energy, transporting vitamins (A, D, E, K), and controlling inflammation, which is very important. Our cell membranes are made from fats; these membranes act like a fence that allows us to exchange substances with the outside world (taking in substances, disposing of them, etc.).”Tłuszcze są niezbędne do prawidłowego funkcjonowania organizmu. To one odpowiadają za: dostarczenie energii, transport witamin (ADEK), tak bardzo ważną kontrolę stanów zapalnych. Z nich zbudowane są nasze błony komórkowe, rodzaj ogrodzenia umożliwiającego nam wymianę ze światem zewnętrznym (wymiana produktów, ich utylizacja itd.).
Czy tłuszcze są nam niezbędne?
M. Williamson i N. Moustaid-Moussa i L. Gollahon

Eating processed or very fatty meat is associated with higher levels of ROS and oxidative stress.

„Eating processed or excessively fatty meat results in higher levels of ROS and oxidative stress, and is more significantly associated with disease (). Saturated fats offer multiple hydrogens for excess bases to use and cause oxidation of the fatty acid carbon chain, and reduction of the base and polyunsaturated fats are most prone to oxidation.”Processed or excessively fatty meat consumption results in higher levels of ROS, oxidative stress, and is more significantly associated with disease (). Saturated fats offer multiple hydrogens for excess bases to use and cause oxidation of the fatty acid carbon chain, and reduction of the base and polyunsaturated fats are most prone to oxidation.
Frontiers | The Molecular Effects of Dietary Acid Load on Metabolic Disease (The Cellular PasaDoble: The Fast-Paced Dance of pH Regulation)
M. Williamson i N. Moustaid-Moussa i L. Gollahon

Fatty cuts of meat can be eaten in moderation as part of a diet with a wide variety of plants.

„Fatty, and therefore more flavorful, cuts of meat may still be allowed in moderation as part of a healthy diet with plenty of plant variety. Evidence for this is displayed by the elimination of all animal-derived fats resulting in a detrimental decrease in bacteriodales ().”Fatty, therefore more flavorful, cuts of meat may still be allowed in moderation as part of a healthy diet with plenty of plant variety. Evidence for this is displayed by the elimination of all animal derived fats resulting in a detrimental decrease in bacteriodales ().
Frontiers | The Molecular Effects of Dietary Acid Load on Metabolic Disease (The Cellular PasaDoble: The Fast-Paced Dance of pH Regulation)

Research from PubMed · Europe PMC

We selected 4 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 240.

Among older adults in China, cooking with lard was associated with longer survival from cardiovascular disease than cooking with vegetable oils.

Aim of the study: The study aimed to investigate the associations between cooking oils and survival outcomes in a nationwide, community-based, prospective cohort study of older adults in China.

Results: During a median follow-up of 3.5 years (IQR: 2.4-4.2 years), 2064 (38.4%) deaths were recorded, including 433 CVD deaths, 1229 non-CVD deaths, and 402 deaths with unknown causes. Kaplan-Meier analysis revealed cooking with lard was associated a higher CVD-specific survival probability than vegetable oils (93.9% vs. 88.2%, log-rank p < 0.001); however, there were no significant differences in OS and non-CVD-specific survival between the two groups (log-rank p = 0.076 and 0.210, respectively). Furthermore, multivariate AFT models indicated cooking with lard was significantly associated with a longer CVD-specific survival compared to vegetable oils (time ratio [TR]=1.44, 95% confidence interval [CI]: 1.08-1.91), and was not associated with OS and non-CVD-specific survival, with adjusted TRs of 1.06 (95% CI: 0.95-1.18) for OS and 1.08 (95% CI: 0.93-1.26) for non-CVD-specific survival, respectively.

Revisiting the associations between cooking oils and survival among older people in China: A nationwide, community-based, prospective cohort study. · PLoS One 2026
Money for the studygovernment, public institutions · Noncommunicable Chronic Diseases-National Science and Technology Major Project, Sichuan Science and Technology Program, China, National Natural Science Foundation of China
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyobservation of people
Participants5 372

“Not stated” does not mean nobody paid — the database does not always record it.

In mice, moderate lard consumption reduced fat accumulation compared with vegetable oils.

Aim of the study: A diet high in animal fat is often linked to metabolic diseases like obesity. Nonetheless, the potential benefits associated with moderate consumption of animal fats are often underestimated.

Results: Unlike studies on high-fat diets, moderate lard intake significantly decreased lipid accumulation compared with vegetable oils in mice. Mechanistically, moderate lard intake elevated the level of serum taurocholic acid (TCA), which promoted the expression of genes related to lipolysis and the polarization of M2 macrophages in adipose tissue. In vitro experiments further confirmed the molecular mechanism underlying TCA's ability to attenuate lipid accumulation in adipocytes while promoting macrophage polarization. These results challenge traditional views on animal fats, showing that consuming lard at recommended levels can benefit metabolism by maintaining adipose tissue balance.

A moderate lard-included diet reduces fat deposition and inflammation in the adipose tissue. · NPJ Sci Food 2025
Money for the studygovernment, public institutions · the National Natural Science Foundation of China, the Horizontal Scientific Research Projects
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?YES
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

In mice, moderate lard consumption was associated with milder colitis and less secondary liver damage than consumption of beef tallow or corn oil.

Aim of the study: The role of dietary fats in inflammatory bowel disease is source-dependent. Lard has long been considered a less favorable dietary fat, yet its effects on intestinal health may be dose-dependent, and the mechanisms remain poorly understood.

Results: Untargeted metabolomics revealed that lard enriched specific intestinal metabolites, including crispolide, steviol, swertiamarin, genipin, and several diglycerides. Hepatic transcriptomics and RT-qPCR validation further showed that lard specifically activated the PPAR signaling pathway and fatty acid degradation pathway, which was corroborated at the protein level by elevated PPARα and PPARγ expression. Spearman correlation analysis established positive associations between key intestinal metabolites and critical genes involved in these pathways. These results demonstrated that moderate lard intake reduced susceptibility to DSS-induced colitis and secondary liver injury compared to beef or corn, potentially through modulation of gut-liver crosstalk.

Long-term moderate lard intake reduces susceptibility to colitis and secondary liver injury in mice. · Food Funct 2026
Money for the studyuniversity or foundation · Chinese Academy of Agricultural Sciences, China Agricultural Research System, Agricultural Science and Technology Innovation Program
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

In mice, a mixture of lard and soybean oil eased fatty liver caused by a low-fat, high-carbohydrate diet.

Aim of the study: Dietary habit is highly related to nonalcoholic fatty liver disease (NAFLD). Low-fat-high-carbohydrate (LFHC) diets could induce lean NAFLD in Asians.

Results: Our results showed that mixed oil significantly inhibited serum triglyceride, liver triglyceride, serum free fatty acids (FFAs), and liver FFAs compared with soybean oil or lard, and we found fewer inflammatory cells in mice fed with mixed oil. RNA-seq results indicate that mixed oil reduced FFAs transportation into the liver via decreasing liver fatty acid-binding protein 2 expression, inhibited oxidative phosphorylation via tumor necrosis factor receptor superfamily member 6 downregulation, and alleviated inflammation via downregulating inflammatory cytokine. The liquid chromatography-mass spectrometry results showed that the mixed oil promoted bile acid conjugated with taurine and glycine, thus activating G-protein-coupled bile acid receptor 1 for improved lipids metabolism. In conclusion, the lard and soybean oil mixture alleviated NAFLD.

A Lard and Soybean Oil Mixture Alleviates Low-Fat-High-Carbohydrate Diet-Induced Nonalcoholic Fatty Liver Disease in Mice. · Nutrients 2022
Money for the studygovernment, public institutions · Ministry of Science and Technology of the People's Republic of China, Hunan Province Chang-Zhu-Tan Key Special Project, Special Funds for Construction of Innovative Provinces in Hunan Province
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyanimal study

“Not stated” does not mean nobody paid — the database does not always record it.

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