This article compares lard and plant oils by fatty-acid type. It avoids assuming that every plant oil is good or that all animal fats should be avoided.
Look at the fat profile, not just the label
Saturated and trans fats affect the overall quality of a diet. The World Health Organization recommends limiting them and replacing them with unsaturated fats or carbohydrates from foods that contain dietary fibre. Many plant oils contain more unsaturated fat than lard, but the profile varies by oil and product.
Choose an oil that suits the cooking method
Choose an oil that suits the dish and cooking temperature. Use a moderate amount and avoid reusing oil after it has deteriorated. Labels can help identify fat types and ingredients. The broad label “vegetable oil” alone is not enough to judge a product’s quality.
The overall diet matters more than one oil
Consider fried foods, snacks, meat, cooking fats, and total intake across the day. If you are managing LDL cholesterol, use your test results and guidance from a health professional rather than expecting a treatment effect from switching from one oil to another.
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