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Life Tips 23/06/2025 18:02

Animal fat versus cooking oil: What are the scientific benefits and important things to know, and who should avoid/use it?

As consumers become increasingly cautious about the quality of cooking oils, many are turning to animal fats as a complete alternative. But is this truly a wise decision for health?
Eliminating either animal fats or vegetable oils entirely from the diet is not advisable. According to nutrition experts, instead of cutting out one completely, it’s better to incorporate both types of fats in a balanced way to ensure adequate nutrition for the body.
One of the key advantages of animal fats is their high heat tolerance, which makes them less likely to break down into harmful substances when used for frying at high temperatures. The fats in animal products, mainly unsaturated fatty acids, are less prone to oxidation, which helps reduce the formation of cancer-causing compounds.
Scientists either animal fats or vegetable oils entirely from the diet is not advisable. According to nutrition experts, instead of cutting out one completely, it’s better to incorporate both types of fats in a balanced way to ensure adequate nutrition for the body.
One of the key advantages of animal fats is their high heat tolerance, which makes them less likely to break down into harmful substances when used for frying at high temperatures. The fats in animal products, mainly unsaturated fatty acids, are less prone to oxidation, which helps reduce the formation of cancer-causing compounds.
Scientists have also emphasized that both oils and fats provide the same number of calories per gram (9 calories). Therefore, combining these two fat sources in the diet can offer balance and support, helping the body absorb essential nutrients more effectively.
Depending on age, health status, and dietary needs, the ratio of animal fats to vegetable oils can be adjusted:

  • Children: With a higher energy and nutrient requirement for neurological development, animal fats (around 70% animal fat, 30% oil) may be preferred.

  • Healthy adults: A balanced ratio of 50% animal fat and 50% vegetable oil is ideal.

  • Older adults or those with heart conditions: It is recommended to limit animal fats and prioritize vegetable oils (around 30% animal fat, 70% oil).

What’s most important is not choosing one as “better” than the other, but rather using them selectively, in proper amounts, and in suitable cooking methods. For example, animal fat is ideal for frying due to its high heat tolerance, while vegetable oil is better for salads, low-temperature cooking, or steaming.
Animal Fats: Not Always the “Villain”
For many years, animal fats, particularly lard, have been associated with heart disease due to their high levels of saturated fats and cholesterol. However, in reality, lard also provides a significant amount of fat-soluble vitamins like A and D, as well as essential fatty acids that the body needs for proper biological functions.
Additionally, the high heat tolerance of lard makes it less likely to degrade during cooking, thereby reducing the risk of producing harmful substances like aldehydes (dangerous byproducts) that form when cooking oils are heated to high temperatures.
Vegetable Oils: Not Always “Healthy”
Vegetable oils, such as olive oil, sunflower oil, and canola oil, are known for being heart-healthy as they are cholesterol-free and rich in unsaturated fatty acids. These oils help reduce bad cholesterol in the blood and protect cardiovascular health. However, vegetable oils have a significant drawback that not everyone is aware of: they are highly susceptible to oxidation when exposed to high temperatures.
This oxidation process can lead to the formation of harmful substances, which can affect health, especially if used for deep frying over extended periods. Therefore, vegetable oils are typically recommended for use in dressings, salads, or cooking at low temperatures, rather than in high-heat frying.
The “Overlooked Candidate”
Among animal fats, fish fat (especially from sea fish) stands out due to its high omega-3 content. These nutrients have been scientifically proven to reduce inflammation, improve brain function, prevent heart disease, and support the immune system. Fish fat also contains natural vitamin D, an essential factor for better calcium absorption and improved bone health. However, in Vietnam, fish fat is still not commonly used in everyday cooking, partly due to its strong odor and traditional cooking habits.
Both animal fats and vegetable oils play distinct roles in nutrition. Using one excessively or completely eliminating the other can lead to nutritional imbalance and negatively affect long-term health. It’s important to view these fats from a scientific perspective and use them flexibly to maintain a healthy and smart diet.

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