Which is more nutritious and safer, lard or vegetable oil?
2023-12-21
During the winter solstice, the ground freezes and the sky is cold. Some people are accustomed to using lard to cook food, in order to have a full calorie intake and a rich aroma. It is said online that lard is rich in vitamins D and B, with higher nutrient content than any vegetable oil. Moreover, due to its low commercialization, lard does not have many additives like vegetable oil. So, is lard really purer, safer, and more human friendly than vegetable oil? We can take a look at the interpretation of Professor Fan Zhihong from the School of Food Science and Nutritional Engineering at China Agricultural University. Question 1: Is lard higher in vitamin content than vegetable oil? Lard oil contains four fat soluble vitamins, namely VA, VD, VE, and VK. VA only exists in animal based foods and is not present in vegetable oils. Some vegetable oils appear pale yellow because they contain a small amount of carotenoids, also known as vitamin A, but their content decreases after refining. So, vegetable oil is not an effective source of VA. According to the data in China's food ingredient table (standard version), 100 grams of refined lard contains 27 micrograms of VA, which is indeed higher than most vegetable oils, but its significance is not significant. Because VA's storage warehouse is actually animal liver rather than fat, chicken liver, duck liver, goose liver, pig liver, and sheep liver are all good choices for supplementing VA. For example, according to the data in China's food ingredient table, 100 grams of broiler liver contain nearly 3000 micrograms of VA. In addition to animal liver, some orange and dark green vegetables and fruits can also provide vitamin A, and their effect of supplementing VA is higher than that of lard. For example, according to the data in the food ingredient table, the calorie value of 100 grams of Chinese cabbage is only 14 kcal, but it can convert 154 micrograms of VA in the human body. Eating 100 grams of refined lard can only yield 27 micrograms of VA, and it also consumes 897 kilocalories. It is obvious that consuming lard to supplement VA is not cost-effective. Then say VD. VD is almost exclusively present in animal foods, with zero content in vegetable oils. However, VD, like VA, is mainly stored in the liver. In theory, animal fat is not a storage place for VD, and the content in lard is unlikely to be very high. So, cooking with lard is not very meaningful for supplementing the daily VD needed. As for the online video claiming that the VD content in lard exceeds 1000 international units, no data source has been provided. There is no VD content data for lard in the Chinese food ingredient list. According to the US Department of Agriculture's Food Nutrition Database, there are only 102 international units of VD2 and D3 in 100 grams of lard. Speaking of VE. Refined lard does indeed contain VE, with a content of up to 5.2 milligrams (per hundred grams), but compared to vegetable oil content, this data will undoubtedly be crushed. For example, according to the data from China's food ingredient table, 100 grams of rapeseed oil contain 60.9 milligrams of VE, and 100 grams of soybean oil contain 93.1 milligrams of VE. Finally, let's talk about VK. The VK content in lard is extremely low and almost undetectable. Vegetable oil generally contains VK, with soybean oil and rapeseed oil having the highest content, followed by olive oil. In addition, although there is a small amount of B vitamins in pig fat, all B vitamins are water-soluble and insoluble in fats. So in refining lard
Edit：GuoGuo Responsible editor：FangZhiYou
Source：gmw.cn
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