5 different fats that people are eating now, and why
Fat is a much contested macronutrient, which can both be essential for good health and a cause of chronic disease. Is this why people are turning to beef tallow, lard and more?
A number of high-fat foods have undergone something of a resurgence as research now suggests they’re not as bad for our health as previously thought. Whether this is the cause of several becoming suddenly more popular, or if it’s because they’ve become a social media trend for other reasons, we’ll look into the how and why of this dietary trend.
1. Lard
What is it?
Lard is made from the fatty tissue of pigs. The process of making it is called rendering, and involves cooking the fat until it liquifies and is then separated from the meat. This fairly unpleasant process has given lard an unfavourable reputation as something which is unhealthy and unpalatable.
Why are people eating it?
Despite this, lard is making a comeback as people seek natural, unprocessed fats and embrace traditional ingredients and cooking methods. Pure lard has some health benefits. It contains very high levels of monounsaturated fats, which have been shown to help lower cholesterol. Lard also contains 20% less saturated fat than butter and is a source of vitamin D. It has a high smoking point which means it can be safely roasted at high temperatures without breaking down or oxidizing. It is also considerably cheaper than butter or olive oil and more environmentally friendly when sourced locally, as it makes use of an otherwise discarded by-product.
How can you use it?
Lard is particularly valued for its ability to make flaky pastries, crisp roasted vegetables and deeply flavoured fried foods. Its subtle, savoury flavour enhances both sweet and savoury dishes without overpowering them. From frying to sautéing to baking and even spreading on toast, lard offers a sustainable, flavourful and affordable option for home cooks and chefs. This recipe using lard to make pastry comes all the way from Buckingham Palace! Family favourite Welsh cakes work well using lard too.
2. Seed oils
What are they?
Seed oils are vegetable oils extracted from the seeds of plants. There’s currently controversy over the ‘hateful eight’ which includes soybean, sunflower, canola (rapeseed), cottonseed, corn, grapeseed, rice bran and safflower. Critics claim they are toxic and lead to chronic disease. Despite debates over their health impact, much of the research suggests seed oils are anti inflammatory. They are primarily unsaturated fats, and the main fatty acid in seed oils is omega-6 linoleic acid.
Why are people eating them?
Seed oils have become popular and widely used as cheaper alternatives to animal fats in many processed and ultra-processed foods. Many people use them because they are widely available, affordable, and have a neutral flavour without an overpowering taste. Some seed oils, like flaxseed and hempseed oil, are rich in omega-3 fatty acids, which exert health benefits. They are generally considered healthier than animal fats due to their high unsaturated fat content.
How can you use them?
Seed oils can be used in home cooking such as frying, baking and salad dressings. Oils are often used as a dairy-free alternative in cakes, like this orange cake or strawberry and pistachio cake.
3. Beef tallow
What is it?
Beef tallow is a rendered form of beef fat, primarily sourced from the suet (hard fat) around a cow’s kidneys. Once a staple in traditional cooking, it has regained popularity among those embracing natural, unprocessed fats, particularly in paleo, carnivore, and keto diets.
Why are people eating it?
People eat beef tallow for its rich, beefy flavour, high smoke point, and nutrient density. It contains fat-soluble vitamins like A, D, E and K. It is primarily composed of saturated and monounsaturated fats, which make it stable for high-heat cooking. Tallow is relatively cheap, especially when sourced from grass-fed beef, and can be an environmentally friendly choice when it comes from a sustainable farming source.
How can you use it?
It is incredibly versatile in the kitchen, ideal for frying, roasting, sautéing and even making pies. Beyond food, tallow is also used in skincare, soap making, and even candles due to its moisturising properties. Its revival reflects a growing interest in traditional fats. Try this gamekeepers pie using tallow for its beefy flavour.
4. Coconut oil
What is it?
Coconut oil is an edible oil extracted from the flesh of matured coconuts and harvested from the coconut palm tree. Coconuts, despite their name, are technically not nuts but drupes (a fruit with a single seed). Coconut oil is a white solid fat at room temperature and a clear thin liquid at higher temperatures.
Why are people eating it?
Coconut oil has become popular for both its versatility in cooking and its health benefits, Many people consume coconut oil for its high content of medium-chain fatty acids (MCFAs) which are believed to provide quick energy and support metabolism. Some studies suggest it may have antimicrobial properties. Since the fats in coconut oil are MCFAs, it may have fat burning properties that are similar to pure MCT oil.
How can you use it?
Coconut oil has a rich, slightly sweet and nutty flavour making it ideal for baking, sautéing and adding depth to curries and desserts. It is generally affordable, but its environmental impact is controversial. In the kitchen, it is used for frying due to its relatively high smoke point, as well as in dairy-free recipes as a butter substitute. Beyond cooking, coconut oil is widely used in skincare, hair care and even as a natural remedy for various ailments. Use coconut oil in curry or dhal, or try this banana, coconut and cardamom bread.
5. Ghee
What is it?
Ghee is a type of clarified butter that originated in India and has been a staple in South Asian, Middle Eastern, and Ayurvedic cooking for centuries. Made by slowly simmering butter to remove water and milk solids, ghee has a rich, nutty flavour.
Why are people eating it?
People eat ghee for its deep flavour, long shelf life and potential health benefits. It is rich in fat-soluble vitamins A, D, E and K, and contains butyrate, a short chain fatty acid linked to gut health and reduced inflammation. Unlike regular butter, ghee is lactose free, making it a good option for those with dairy sensitivities. While it can be more expensive than butter, it is considered more environmentally friendly when sourced from grass-fed cows, especially from small farms.
How can you use it?
In cooking, ghee enhances the flavour of curries, like this butter chicken, vegetables, and breads like naan and chapati, while also being used in traditional Ayurvedic medicine for digestion and overall wellness. Try making your own ghee to use in your favourite dishes.
Should I be eating these fats?
As with most things in nutrition and wellbeing, there is significant debate as to which is the healthiest fat to include in your diet. The evidence suggests that unsaturated fats are the most beneficial for heart health, brain function and reducing inflammation and these include monounsaturated and polyunsaturated fats, primarily from plant sources. However, saturated fats in moderation are recommended too, especially coconut oil, grass-fed butter, tallow, ghee and lard. Trans fats, found in processed foods, and excessive refined vegetable oils are best avoided.
Further reading:
Top 10 healthiest nuts
Ultra-processed foods – what to avoid
Eat these dietary fats to improve your skin
Risk factors for high cholesterol
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