Both cooking oil and lard primarily consist of fatty acids. Many people believe that eating lard makes you gain more weight than cooking oil. Is this really true?

Cooking oil and lard are familiar cooking ingredients, widely used in frying and sautéing dishes to make food more fragrant and appetizing.

Cooking oil contains many fatty acids and is rich in vitamins E and K, while not containing cholesterol. On the other hand, lard provides various vitamins such as B and D, along with minerals that help the body absorb calcium more easily.

Both types of fats contain beneficial nutrients for the body and are a primary source of energy. A diet low in fat limits the body’s ability to absorb fat-soluble vitamins and other nutrients, especially in children, who may then face risks such as slow growth, poor appetite, and rickets.

Nowadays, many people think eating a lot of lard causes weight gain and is less healthy compared to cooking oil. However, this is not entirely true.

Both cooking oil and lard have their own advantages and disadvantages. Using these two products reasonably will bring health benefits and help avoid their respective drawbacks.

Lard contains substances that can participate in the formation of nerve cell membranes, which are absent in vegetable oils. Cooking oils help reduce overall cholesterol levels but may unintentionally lower good cholesterol (HDL) in the blood.

Lard is high in saturated fatty acids, so excessive consumption can lead to excess saturated fat intake. Meanwhile, cooking oils often have unbalanced ratios of omega-3 and omega-6 fatty acids, and too much can increase the risk of inflammation.

Cooking oil is prone to oxidation. Under high heat, oil can burn and degrade, producing harmful substances. If used for high-temperature frying, cooking oil is not as good as lard.

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Best Practices: Combining Lard and Cooking Oil in Your Diet

The most effective way to use fats is by combining cooking oil and lard in your daily diet. For young children, it is advisable to prioritize lard over vegetable oils. A recommended ratio for a balanced diet is about 70% lard and 30% cooking oil.

More importantly, pay attention to cooking temperatures. Avoid reusing cooking oil or lard too many times, as toxic substances accumulate, negatively affecting your health and increasing bad cholesterol (LDL).

Experts recommend the following cooking temperatures:

• Frying: 160-180°C (320-356°F)

• Sautéing: around 120°C (248°F)

• Baking: 180°C (356°F)

When stir-frying, to enhance flavor, start by sautéing garlic and onions in lard until fragrant before adding other ingredients. Season with salt and fish sauce to taste.

Finally, add 1-2 tablespoons of cooking oil to mix well with the food in the pan before removing it from the heat. This technique helps improve the dish’s aroma and texture.

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Additional Tips and Considerations

It’s essential to note that neither lard nor cooking oil should be consumed excessively. Moderation and variety are key. Incorporating a mix of fats ensures you receive a broader range of nutrients necessary for brain health, energy production, and hormone balance.

For those with cardiovascular concerns, it is wise to consult with healthcare professionals to tailor fat intake appropriately. Choosing oils high in monounsaturated fats like olive oil, alongside controlled lard consumption, can support heart health better.

Lastly, always store fats properly—in a cool, dark place—to prevent rancidity and maintain their nutritional value.

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In conclusion, there is no absolute “better” option between lard and cooking oil. Both have unique nutritional benefits and limitations. Understanding how to balance their use in your diet and cooking methods will help you enjoy delicious meals while supporting your health.