Lard: A Keto-Approved Superfood?

Whether lard is keto-approved is a highly debated topic. Lard is a by-product of pork production and is considered unhealthy and cheap by many. However, it is high in monounsaturated fats, which are considered healthy. It is also carb-free, making it a good option for those on a ketogenic diet. Some people even consider it a staple in keto cooking. While it is not as commonly used as other fats, lard can be a good option for those following a keto diet, as long as it comes from pasture-raised sources.

Lard is keto-approved, but it must be from pasture-raised sources

If you're on a keto diet, you can eat lard, but it must be from pasture-raised sources. This is because lard from pasture-raised sources is an excellent source of healthy fats and contains no carbs.

Lard is rendered pork fat. It is made by cooking pork fat until it melts and then solidifying it at room temperature. It is high in monounsaturated fats, which are considered healthy. It also has less saturated fat than butter.

Lard is a good option for keto because it is carb-free, so it won't consume your net carb allowance for the day. When on keto, it is important to limit your net carb consumption to 20-30g per day to stay in ketosis.

You can buy lard from your local butcher, in supermarkets, or online. However, it is important to ensure that it comes from pasture-raised sources and does not contain any hydrogenated oils, as these can be damaging to your health.

Lard can be used in baking, frying, and making sauces and dips. It is also a good alternative to shortening, which is highly processed and can be high in harmful trans fats.

It's carb-free and high in healthy fats

Lard is a semi-solid white fat rendered from the fatty tissue of pigs. It is made by cooking pork fat until it melts and then solidifying it at room temperature.

Lard is an excellent choice for keto as long as it comes from pasture-raised sources. It is high in healthy fats and contains no carbs.

Why Lard is Keto-Approved

When following a keto diet, fat is your primary energy source, so choosing healthy types and consuming the right amount is important.

Lard is an excellent source of healthy fats and is carb-free, so it won't consume your net carb allowance for the day. It is important to limit your net carb consumption to 20-30g per day to stay in ketosis.

Lard is high in monounsaturated fats (MUFAs) and omega-3 fats, which are considered healthy. It has less saturated fat than butter.

Benefits of Lard

Lard has a high smoke point of 374°F (190°C), making it suitable for frying and baking. It can replace shortening in many recipes, such as crispy, fluffy pie crusts and Danish pastries.

Lard is also affordable, costing between $5 and $8 per pound. It can help you save money that would otherwise be spent on cooking oils, allowing you to divert funds to other ingredients.

Tips for Buying Lard

You can buy lard from your local butcher, in supermarkets, or online. You can choose between old-fashioned rendered lard, processed lard, or organic options, all of which can be good choices.

However, it is recommended to opt for natural lard from butchers or local farms as environmental toxins, such as heavy metals, tend to accumulate in fat tissue. This is more likely to occur with industrial animal products than with sustainable farming methods.

It's affordable and versatile

Lard is affordable and versatile. A pound of lard costs between $5 and $8, although unprocessed, organic, or name-brand varieties may be pricier. If you're on a keto diet, lard can help you save money that would otherwise be spent on cooking oils.

Lard is just as versatile as any other cooking fat. It can be used for roasting, grilling, sautéing, frying, and baking. In solid form, it can be used like butter or shortening and added to baking recipes. You can also spread it on toast.

Lard is ideal for frying because of its high smoke point of 374°F (190°C). It is perfect for making super crispy, not-greasy fried foods like fried chicken, seafood, and fish. It is also great for achieving flaky pie crusts and biscuits.

It's better than vegetable shortening

Lard is a cooking fat made from pork, while shortening is a cooking fat made from hydrogenated vegetable oil. If you're following a low-carb, high-fat lifestyle, then you might want to consider lard. It is high in healthy fats and has no carbs, making it keto-approved. Here are some reasons why lard is better than vegetable shortening:

Nutritional Value

Lard has more unsaturated fats than saturated fats and less saturated fat than butter. Unsaturated fats, especially monounsaturated fats (MUFAs) and omega-3 fats found in lard, are considered healthy. This makes lard a good option for those trying to minimize their saturated fat intake.

Affordability

Lard is also more affordable than vegetable shortening. A pound of lard typically costs between $5 and $8, while vegetable shortening is often more expensive due to the use of soybean, cottonseed, or palm oils.

Taste and Texture

Lard has a creamy white colour and a semi-soft texture at room temperature. While it can have a mild porky flavour, there are types of lard with a neutral taste, such as leaf lard, which is made from the fat around the kidneys and has an ultra-creamy texture. This type of lard is considered the highest grade and is often used for creating flaky and delicate dough.

Versatility

Lard can be used in a variety of dishes, including baking, frying, and as a spread. It has a high smoke point of 370-374°F (188-190°C), making it suitable for frying. In contrast, vegetable shortening has a lower melting point, which can be less convenient for certain applications like pastry dough.

Health Concerns

Vegetable shortening was once exceptionally high in harmful trans fats, and while this has changed with newer products, lard is still a healthier option. Additionally, studies have shown that environmental toxins, like heavy metals, tend to accumulate in fat tissue, and this is more likely to occur in industrial animal products than in sustainable farming practices. Therefore, opting for natural lard from local farms or butchers may be a wiser choice.

In conclusion, lard is a nutritious, affordable, and versatile cooking fat that outperforms vegetable shortening in various ways. It is a great option for those following a keto diet, as it provides healthy fats and has zero carbs.

You can make your own

Making Your Own Lard

Lard is a by-product of pork production. It is made by cooking pork fat until it melts and then solidifying it at room temperature. You can make your own lard at home by following these steps:

Source Your Pork Fat

If you are in Europe, you can buy pork fat from butcher shops or supermarkets. You can also try Asian shops as pork fat is very popular in Asian cuisine.

Clean and Cut the Fat

Wash the fat and dry it with a paper towel. Then, using a sharp knife, cut the fat into strips and then into squares of approximately 2 cm or half an inch in size.

Place the Fat in a Casserole Dish with Water

Place the cut-up fat into a glass casserole dish and pour in a small amount of water. The water is important at the beginning of the rendering process to prevent the fat from burning.

Render the Fat

Place the casserole dish into an oven preheated to 200 degrees Celsius or 400 degrees Fahrenheit. After 20 minutes to an hour, you will see that some of the fat has melted. Take the casserole out of the oven and strain the melted fat into a glass jar using a strainer.

Season the Scratchings

What remains in the casserole dish are the pork scratchings. Spread them onto a tray and season with salt or other spices such as smoked paprika, chilli, or herbs.

Store the Lard and Scratchings

The lard can be stored in a glass jar and kept in the fridge for up to six months. The scratchings can be stored in an airtight container or sealable bag in a cool, dry place.

Frequently asked questions