The use of animal fat or vegetable oil in cooking is a constant debate. Doctor Dinh Tran Ngoc Mai, from the Department of Nutrition and Dietetics at University Medical Center Ho Chi Minh City, states that the choice of fat impacts not only the dish's flavor but also human health at different life stages.

To make an informed decision, it is essential to understand the differences between these two types of fats in terms of nutritional composition and their roles for different groups.

Compositional differences and heat stability

In terms of composition, animal fats (such as pork fat, beef fat, butter, chicken fat, and fish oil) contain saturated fats and cholesterol. While excessive intake of saturated fat can raise LDL (bad cholesterol) levels, these fats are vital for cell membrane formation and providing energy. Conversely, vegetable oils (such as olive oil, soybean oil, sunflower oil, and coconut oil) primarily contain unsaturated fats, including omega-3 and omega-6, which help reduce inflammation and support cardiovascular health.

Regarding cooking, animal fats have a high smoke point and are less prone to breakdown at high temperatures, maintaining stability during frying. Vegetable oils, however, vary. Some, like extra virgin olive oil, have a low smoke point and oxidize easily with prolonged heating. Other types, such as soybean oil or palm oil, offer better heat resistance, making them suitable for cooking.

Pork fat. Photo: Bui Thuy

The role of fats for different groups

The roles of animal fats and vegetable oils vary among different demographics.

Children require fats for brain and nervous system development, and for absorbing fat-soluble vitamins (A, D, E, K). Animal fats from fatty fish (such as salmon and mackerel), rich in omega-3, are beneficial for brain development. Vegetable oils like olive oil and rapeseed oil are also good choices, providing unsaturated fats that boost immunity. Therefore, a combination of both animal fats (prioritizing fish oil) and vegetable oils is advisable in children's diets.

Adults need a balance of saturated and unsaturated fats for cardiovascular health. Animal fats can be consumed in moderation, but beneficial types like fish oil or animal butter should be prioritized over pork or beef fat. Omega-3-rich vegetable oils (rapeseed oil, soybean oil) are recommended for heart protection. Adults should limit animal fats from red meat, opting instead for unsaturated fat-rich vegetable oils.

For individuals with dyslipidemia or cardiovascular disease, limiting animal fats high in cholesterol and saturated fats is crucial, as these can increase the risk of atherosclerosis. In such cases, vegetable oils (especially olive oil and flaxseed oil) are preferred because they help reduce bad cholesterol and improve blood circulation.

How to choose fats based on cooking purpose

The choice between animal fat and vegetable oil for cooking depends on both the consumer and the cooking method.

Animal fats are suitable for high-temperature frying, as they are less prone to oxidation than some vegetable oils. They also enhance flavor, particularly in traditional dishes, or when using fish oil and animal butter in reasonable amounts for nutritional benefits.

Conversely, vegetable oils are preferable for stir-frying, salad dressings, and steaming to preserve nutrients. They are also a better choice for cardiovascular health and for cooking for individuals with underlying health conditions, such as high blood pressure or dyslipidemia.

Doctor Mai concludes that no single type is "absolutely better"; flexible combination, depending on the dish and consumer, is key. A healthy diet hinges not just on choosing fat or oil but also on diversity, balance, and cooking methods. "Use fats intelligently to protect long-term health", Doctor Mai advises.

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