A ranking of the world’s 100 healthiest foods saw one rated higher than green foods like peas and red cabbage
Scots know that fruits and vegetables are good for us. Scotland’s climate and location are well-suited for a variety of sustainably produced seafood, meat, dairy, and plant foods like root vegetables, berries, and soft fruit.
Twenty two per cent of adults in Scotland eat five or more portions of fruit and veg a day, according to Nutrition Scotland.
The NHS 5 A Day campaign encourages everyone to eat at least five portions of a variety of fruits and vegetables every day. But surprisingly, one animal product has been rated as healthier than many green foods.
In a list of the world’s 100 healthiest foods, pork fat clinched the eighth spot due to its nutritional value. With a nutritional score of 73 out of 100, lard, also known as pork fat, ranked higher than 92 other foods.
This was including peas, red cabbage, tomatoes, mackerel, lettuce, oranges, and sweet potato.
According to BBC Future, pork fat is rich in B vitamins and minerals. It’s also more unsaturated and healthier than lamb or beef fat.
Pork fat contains monounsaturated fats like oleic acid – also found in olive oil – which are beneficial for heart health. It also includes some saturated fats, which are fine in moderate amounts.
In the UK, pork is consumed in various forms, including bacon, ham, sausages, and as part of dishes like Sunday roasts, sandwiches, and even pizza toppings.
However, it’s crucial to consider how the pigs were raised to fully benefit from the nutritional value. Pork fat provides fat-soluble vitamins like Vitamin D, especially if the pigs were raised outdoors, reports Surrey Live.
Pasture-raised pork fat tends to be healthier due to its superior nutrient content. So, don’t always feel guilty when indulging in pork fat.
However, as with everything, moderation is key. Interestingly, no other animal fat or meat made the list.
It’s also important not to confuse pork fat and lard. They are related – but not quite the same thing.
Pork fat is raw fat from a pig – it’s just the fat before anything is done to it. It is not usually used straight in recipes unless you’re making sausage or grinding it into a dish.
Lard is smooth, shelf-stable (or fridge-stable), and white or creamy in colour. It can be utilised like butter, oil, or shortening for cooking or baking.
Several types of fish also made the list of healthiest foods to eat, with Ocean Perch taking the top spot. It ranked third on a list of the most nutritious foods, scoring an impressive 89 out of 100, according to Facts.net.
This deep-water fish, also known as rockfish, contains a mere 79 calories but packs around 20 grams of protein per 100g.
It’s also low in saturated fats.
Top 20 healthiest foods
- Almonds
- Cherimoya
- Ocean perch
- Flatfish
- Chia seeds
- Pumpkin seeds
- Swiss chard
- Pork fat
- Beet greens
- Snapper
- Dried parsley
- Celery flakes
- Watercress
- Tangerines
- Green peas
- Pike
- Alaska pollock
- Green onion
- Red cabbage
- Pacific cod
