According to Do Thi Lan, a nutritionist at Tam Anh General Hospital in Hanoi, both animal fats and vegetable oils are important sources of energy, providing about 9 kcal per gram. Fats aid in the absorption of fat-soluble vitamins (A, D, E, and K), contribute to cell structure, and hormone production.

The key difference lies in their fatty acid composition. Vegetable oils like soybean, sunflower, olive, and canola are rich in unsaturated fatty acids, which can lower LDL (bad) cholesterol and support cardiovascular health and metabolism. Animal fats, such as pork and chicken fat, are high in saturated fatty acids (around 39-45% of total fat content), which can raise total cholesterol if consumed excessively. However, these animal fats also provide vitamins A, D, E, and choline.

The World Health Organization (WHO) and the American Heart Association (AHA) recommend replacing saturated fats with unsaturated fats to reduce the risk of heart disease, stroke, and high cholesterol.

Lan notes that not all vegetable oils are equally healthy. Oils like palm, coconut, and cocoa butter have high saturated fat content, similar to animal fats, and should be used sparingly. Repeatedly heating vegetable oils destroys vitamins A and E, along with other nutrients. This process also produces harmful substances like aldehydes and fatty acid oxides, which can damage the liver, digestive enzymes, and the nervous system, increasing the risk of chronic diseases like heart disease, diabetes, and cancer.

Animal fats offer health benefits when consumed in moderation. Photo: Bui Thuy

Animal fats offer health benefits when consumed in moderation. Photo: Bui Thuy

Most commercial cooking oils are refined, undergoing bleaching, deodorizing, and free radical removal to enhance shelf life and stability. However, this process can remove natural antioxidants, reducing nutritional value. Uncontrolled consumption of refined oils can increase insulin levels, triglycerides, and LDL cholesterol, potentially contributing to chronic inflammation, metabolic disorders, weight gain, obesity, diabetes, and immune problems.

Animal fats have a high smoke point, making them suitable for frying. Consuming small amounts of saturated fat daily does not significantly increase cardiovascular risk in healthy individuals. Adults should limit saturated fat intake to under 6% of total calories. For a 2,000-calorie diet, this translates to no more than 120 calories or about 13 grams of saturated fat.

Exclusively consuming vegetable oils while avoiding animal fats can lead to nutritional imbalances. Lan recommends a 30/70 ratio of animal fats to vegetable oils. Total daily fat intake should not exceed 30% of total calories. Prioritize unsaturated fats from vegetable oils, nuts, and fatty fish. Individuals with heart conditions or lipid disorders should limit animal fats and favor olive, canola, and sunflower oils.

Avoid reusing oil or fat for frying. For high-heat frying, use animal fats or oils with high smoke points, like rice bran or avocado oil. For everyday cooking, prioritize vegetable oils rich in healthy fats like omega-3 and omega-6, found in soybean, sunflower, and canola oils. Use extra virgin olive oil for dressings and salads to preserve antioxidants.

Trinh Mai