Food Freedom Friday Edition 365 - Using Animal Fats

Cooks have long known that fat is the key to deliciousness, however, fat has been vilified for decades. Finally, mainstream media, conventional medicine and even physicians have all come to agree that some fats are, indeed healthy and they contribute necessary value to the human diet.

When you hear the term “healthy fats,” most people often immediately think this refers to the plant-based fats touted by dietary plans such as the Mediterranean diet. These include fats such as olive oil, avocados and walnuts—but excludes animal fats. While they have not typically been equated with the same healthfulness, animal fats are, in fact, nutritious foods that are necessary in the diet.

This begs the question as to exactly what makes a fat healthful or not? How has thinking changed around this concept only recently? The most basic definition for a “healthy” fat is one that has been minimally processed and contributes to, rather than harms, your health. Fats from animals like pigs, cows, fish and chickens were part of every traditional diet, as generations gone by were very aware that animal fats were needed for robust health. Animal fats continued to be found in every home’s pantry all the way into modern times.

This all changed once the food system became industrialized. Food was sourced or bought from the store rather than the family farms or neighbours. Furthermore, many of the changes to which cooking fats were seen as “healthy” were largely as a result of marketing and lobbying tactics. For example, lard (rendered pork fat) is very minimally processed, but was replaced by Crisco (“vegetable”) shortening in the 1950s, which is made from highly processed hydrogenated oils. The trans fats in these hydrogenated oils are more directly linked to inflammation and heart disease than the natural fats in animal-derived foods. Even non-hydrogenated oils that many consider healthful, including the “heart healthy” highly processed and often genetically engineered canola, soybean and corn oils, contribute to inflammation and oxidative stress in the body, which can lead to disease.

Fat is important for many physiological processes, including hormone balance, digestion, nutrient absorption, satiety after meals and blood sugar regulation. Animal fats specifically are a better choice than many plant oils because of their unique fatty acid profile and how they are produced with minimal processing. They can be found in the meat itself or rendered into pure, solid fat for cooking. Both sources provide a variety of the fats needed by the body, including saturated, monounsaturated and polyunsaturated fatty acids in the form of omega-3 fatty acid, conjugated linoleic acid and arachidonic acid (AA).

AA is important, because it is exclusively found in animal foods; it is simply not present in adequate amounts in what many would consider a healthy plant-based diet. AA is necessary for learning, memory and overall brain health. AA is also needed for adequate immune function, gut and skin health, and even prevention of food intolerances. A deficiency of this fatty acid can cause issues like eczema, infertility and inflammation, making animal fats essential in the diet. Animal foods also offer cholesterol, which has notoriously been vilified (and strongly recommended to avoid) but is, in fact, the backbone of reproductive and other hormones and, combines with saturated fats, supports fertility and brain health.

Although it might not be necessary to remove all of the plant foods and oils in your kitchen (but you would not be harmed if you did), these aspects of health are important to consider when choosing what foods to eat. Reframing how you view the fats in your diet is a necessary piece of this. How much fat, including saturated fat, is needed in the diet varies for each person depending on health status, genetics and lifestyle factors, however, each person requires a relatively substantial amount for good health.

Besides essential fatty acids, lard, tallow and other animal fats also offer B vitamins and even vitamin D. Studies have now found that the fat from pigs raised outdoors on pasture, rather than indoor confinement, contains a significant amount of vitamin D – one of the few food-based sources of this vital nutrient. For those living in Northern regions who have limited sun exposure for much of the year, having another natural, food-based source for the “sunshine vitamin” when fall and (a very long) winter roll around becomes quite important.

Generally, animals raised outside eating their natural diets will provide more of the nutrients necessary to support optimal health, including essential fatty acids and fat- soluble vitamins. For example, ruminants like cows (herbivores) are healthier when raised outdoors on pasture and can source the majority of their diet from grass and dried forages; pigs, who are omnivores, need to be allowed to graze and forage for a variety of foods, including roots and insects; chickens, also omnivores and scavengers, and other poultry are healthiest when they are allowed to freely roam and eat grains, seeds, bugs and plants. For all animals that humans eat, living their lives exposed to sunshine and access to a nutrient-dense and diverse diet will result in healthier animals and, thus, healthier humans who consume their products.

Health is not the only thing to consider when choosing foods. It is also important to know where your food comes from. Animal fat can be sourced locally, in any region. Coconut and olive oils are great for health and culinary use, but they come from far away. You can certainly cook with them but perhaps aim to use them sparingly compared to locally sourced options. If you learn to favor other foods for their proximity or seasonality, like tomatoes in summer and apples in the fall, it follows to do the same with your cooking fats. This also decreases your food miles and supports local farmers, which benefits everyone in your communities.

Sourcing Local Animal Fats.

Fall is the perfect time to seek out local meats and fats, as many farmers harvest their animals at this time of year. Beef tallow, schmaltz (chicken fat), duck fat, and lard (pork fat) can all be obtained from sources within your local area. Ask around at your local farmers market or search online. (eatwild.com is a great place to start.) animal fats for cooking can also be made at home from animals raised on local farms. Again, asking at your local farmer’s market or searching for nearby farms online will provide many options for purchasing the fat of the animal (and many farmers will offer it at a very affordable price as it is often discarded)

Using Animal Fats

Animal fats can replace another fat for just about any purpose, such as eggs, pancakes, basting and searing meats and roasting potatoes and root veggies. Duck fat, lard and tallow are truly the tastiest way to deep- fry many of your favorite occasional indulgences. The most delicious homemade fried root vegetables are probably about to happen for you.

If used at room temperature, you can combine schmaltz (chicken fat) with butter and sea salt for an amazing steak topper or spread. Lard and tallow can be used anywhere you would typically use butter or shortening. Lard is more neutral tasting, so it is frequently used in pastries and pie crust; whereas tallow is more flavorful, and tends to work better for savory dishes. Both are fantastic in homemade regional cuisines like Mexican, Greek or Italian cooking. Start experimenting and find how these foods fit best into your favorite dishes.

Because they are higher in saturated fats than delicate plant oils, animal fats are more stable. This means they keep for a long time at room temperature (necessary before the invention of refrigeration, although they will keep even longer when refrigerated) and are more resistant to going rancid or becoming oxidized during storage and cooking. Outside of the kitchen, tallow makes an amazing, healing balm for the skin. Slather it on dry skin and be transformed. Traditional animal fat is wonderful for both the inside and outside of our bodies. What’s not to love?