Pork fat is a traditional food that is making a comeback in kitchens and on lists of foods with potential health benefits. While it was once in disfavor due to saturated fats, modern research suggests that it could deserve a place among the beneficial fats.

Nutritional Composition

Pork fat has a high fat content, of which about:

• 40% consists of monounsaturated fatty acids – particularly oleic acid, which is important for heart health and is also found in olive oil. Oleic acid can help reduce “bad” LDL cholesterol and improve “good” HDL cholesterol​.
• 40–50% are saturated fats, which provide stability when cooking at high temperatures. While it was previously thought that saturated fats were unhealthy, their importance in smaller amounts in a balanced diet is now recognized​.
• 10% polyunsaturated fats, including omega-6 fatty acids. While they are beneficial, omega-6 fatty acids should be consumed in moderate amounts and in balance with omega-3 fatty acids.

Vitamins and Antioxidants

Pork fat is a natural source of vitamin D, which plays a key role in:

• Bone health – as it helps with the absorption of calcium and phosphorus,
• Strengthening the immune system,
• Improving mood in the winter months when there is less sunlight, which can be useful in preventing seasonal depression.

The amount of vitamin D in pork fat varies depending on whether the animals are raised outdoors and exposed to sunlight. Additionally, the fat contains vitamin E, a known antioxidant that protects cells from damage by free radicals.

Health Benefits

Improving cardiovascular health: Monounsaturated fats help lower bad cholesterol, and due to the presence of oleic acid, pork fat is considered beneficial for the heart, much like olive oil.

Stable when cooking: Due to its high content of saturated fats, pork fat is stable at high temperatures and has a higher smoke point (around 190°C). This makes it ideal for frying and baking, as it does not break down quickly during cooking, reducing the risk of harmful free radical formation​.

Promotes gut health and digestion: Healthy fats help in the absorption of fat-soluble vitamins such as A, D, E, and K, which are crucial for proper bodily function. When consumed in moderation, pork fat can contribute to better absorption of these essential nutrients.

Usage Tips

• Pork fat has a distinctive taste and aroma that can enhance many recipes. It can be used in:
• Frying potatoes, meat, and vegetables,
• Baking bread, pastries, and pies,
• Preparing dishes that require fats resistant to high temperatures.

Conclusion

Pork fat can be a healthy addition to the diet, but like all fats, it should be used in moderation. In addition to being durable for thermal processing, it is rich in nutrients that are important for overall health. For the best results, it is recommended to use fat from pigs raised naturally, without the use of additives and hormones, which improves its nutritional profile.