Pork Fat: From Suspected Villain to Unexpected Benefits

For a long time, pork fat has been viewed with suspicion regarding its health effects. While it has often been blamed for negative impacts, a new study may help clear its name and reverse its bad reputation.

A recent study from the Chinese Academy of Agricultural Sciences found that adding pork fat to the diet can have surprising positive effects on digestion. According to QQ, researchers compared two groups of mice: one group fed pork fat and another fed vegetable oils (corn or canola oil). The results showed that mice consuming pork fat had lower body weight, less fat accumulation, and notably lower serum cholesterol. Scientists suggest these effects may be due to several factors:

---

Pork Fat Supports a Healthy Gut Microbiome — A Key Factor in Weight Control

Experts explain that the difference is closely related to gut health. Mice fed pork fat had a more diverse gut microbiome — a sign of a healthy digestive system and better weight control. Moreover, pork fat affects bile acid metabolism, a cholesterol byproduct, which aids fat digestion, balances energy, and reduces inflammatory responses.

---

Fatty Acid Structure in Pork Fat Promotes Efficient Absorption

Another noteworthy point is the structure of the fat in pork fat. Pork fat contains three “chains” of fatty acids, with palmitic acid positioned in a way that the body can absorb efficiently. This makes pork fat not only easy to digest but also helps the body absorb other nutrients more effectively.

---

A Natural Source of Nutrients

In addition to being energy-rich, pork fat provides vitamin E, antioxidants, and plant sterols — components that can help reduce the risk of obesity and certain chronic diseases. Pork fat is also high in saturated fatty acids (40–50%), which make it stable at high temperatures, resistant to oxidation, and give it a high melting point. These properties allow pork fat to retain its smooth texture even after melting.

---

Consumption Should Be Controlled

Despite its benefits, pork fat is still high in saturated fat. Excessive intake of saturated fat can raise LDL (“bad cholesterol”), contribute to plaque buildup, block blood vessels, and increase the risk of cardiovascular disease and stroke. By contrast, most vegetable oils contain less than 20% saturated fatty acids. The World Health Organization (WHO) recommends that saturated fat should not exceed 10% of daily energy intake — roughly 22 grams for a 2,000-calorie diet.

It’s important to note that the current research is based on animal experiments, so it cannot definitively confirm that pork fat reduces weight or blood fat in humans. However, these findings suggest that pork fat is not necessarily the “health enemy” that many people assume. A balanced approach — combining pork fat with vegetable oils, controlling portions, and following nutritional guidelines — can allow you to enjoy the rich flavor of pork fat while maintaining heart health.