How to integrate lard into a healthy diet: advice from Professor Oleg Shvets
The issue of forming a balanced diet during weight loss is often accompanied by myths about the need to completely abandon energy-dense foods. In particular, this applies to a traditional product in Ukrainian cuisine — salo. Oleg Shvets, Candidate of Medical Sciences, Professor, Head of the Department of Public Health and Nutrition at the National University of Life and Environmental Sciences of Ukraine, explained whether eating salo is compatible with weight loss and how it affects the body in a comment to the UNI media agency.
Energy balance and the laws of thermodynamics
According to the professor, the energy status of the body is determined by the fundamental laws of thermodynamics. If the number of calories consumed exceeds energy expenditure, the balance becomes positive, leading to the storage of excess energy in the form of fat reserves.
The expert emphasises that the source of excess calories is not important for the body — whether it is fats (lard, butter) or carbohydrates (cereals). The main condition for maintaining a stable weight is the expenditure of the energy received. Lard is no worse than other types of fat and, according to certain indicators, has advantages, so it can be included in the diet even during weight loss, provided that moderation is observed.
Recommended intake
According to the World Health Organisation (WHO) guidelines, saturated fats should not exceed 10% of total daily calorie intake.
• With an average diet of 2,000 kcal, the acceptable norm is about 200 kcal, which is equivalent to 20 grams of saturated fat per day.
• It is important to note that this amount includes all sources of saturated fat, including dairy products and eggs.
Nutritional value and impact on metabolism
Oleg Shvets notes that the main benefit of lard lies in its content of monounsaturated fatty acids, which have a positive effect on metabolism and immune processes.
The professor expresses caution regarding the widespread belief about the special role of arachidonic acid, which supposedly accelerates recovery and maintains hormonal balance. An excess of this acid can stimulate uncontrolled inflammatory processes, which is especially dangerous in cases of excessive body weight. Thus, the positive effect of lard is primarily due to the overall composition of fatty acids, and not just arachidonic acid.
Advantages in heat treatment
One of the key advantages of lard over vegetable oils is its thermal stability. When used for frying, lard can withstand high temperatures without forming carcinogens (provided that the product is not brought to its smoke point). This makes it a safer choice for heat treatment of foods compared to most vegetable oils.
Recommendations for consumption
To achieve weight loss results, Professor Shvets recommends following these rules:
1. Combination with other foods: It is advisable to consume lard together with vegetables, grain products (wholemeal bread) and porridge. This ensures the necessary intake of fibre.
2. Product quality: Avoid excessively salty lard, as excess sodium retains water in the body, which negatively affects body weight.
3. Time of consumption: There is no scientific evidence regarding the benefits of consuming lard exclusively in the morning or evening. The main factor remains the total daily calorie intake and diet (for example, adhering to an 8-hour eating window).
Conclusion: Lard is an acceptable component of a diet menu if it fits into the overall calorie deficit. Moderation and proper combination with other nutrients allow this product to be integrated into a healthy eating pattern without harming the figure.