July 03, 2019 0 Comments
When it comes to what we eat, most of us can agree we try to make the best, healthiest choices. But food without flavor won’t drive folks to the dinner table. That’s why it is so exciting when we learn that something that tastes delicious could also be good for us!
In part 2 of our series In Defense of Fat, we’re taking a closer look at pork fat and why being pasture-raised makes such a big difference in nutrition, not to mention flavor.
Maybe you had a grandmother who liked to cook with lard, a more common name for pork fat. You probably grew up thinking that it was super unhealthy and avoided it. Well, lard is not the evil that many people think. In fact, lard is almost half monounsaturated fat – 45 percent – the same fat that is found in olive oil. And as we covered in part 1 of this post, we actually need a small amount of saturated fat in our diet.
A recent study looked at more than 1,000 different foods to determine each’s nutritional score. Higher scores meant that the food was more likely to meet daily nutritional needs. Pork fat, perhaps surprisingly to some, came in with the eighth highest score. How did this happen?
Turns out, pork fat can be a force for good. But it really depends on how the pigs are raised. Truly pasture-raised pigs have higher levels of omega-3s than “factory-raised” pigs thanks to a diet of green grass, leaves and even acorns — all major sources of omega-3 fatty acids in animal diets. They also have lower levels of omega-6s, which most people consume too much of in relation to omega-3s.
At Joyce Farms, our pigs are truly pastured. They grow up on small family farms that utilize Regenerative Agriculture practices, which is better for them and the earth. Their diet is all natural and includes forages, legumes, fruits and vegetables, and wholesome grains milled on site at our farms. They are given no antibiotics, no growth stimulants, no animal by-products, and no artificial ingredients, ever. Raising pigs the way we do increases the vitamin E and omega-3 fatty acids in the pork, as well as the amount of vitamin D and conjugated linoleic acid (CLA), which are both natural cancer fighters.
We also know a little something about pork and flavor. Flavor is our No. 1 priority with all the animals we raise, and in terms of flavor, our Heritage Pork is the best of the best, thanks to the breed we’ve chosen. Joyce Farms pigs are one of the oldest breeds out there – Gloucestershire Old Spot (GOS) pigs. An Old World breed originally from England (where they’re enjoyed by the Royal family), GOS pigs are known for creating flavorful, succulent pork. And being pasture raised gives Joyce Farms GOS pigs even healthier, more delicious pork fat.
With Joyce Farms’ commitment to selecting the best breed and raising them the right way, you can be assured of superior pork, rich with nutrients, marbling and flavor. Just try some and see for yourself. We know it will be the best pork you’ve ever had, and you can thank the fat for that.
July 03, 2019 0 Comments
For all the praise that fat gets from helping give meat outstanding flavor, it is an often misunderstood, and much maligned, part of our diet. In this two-part post, we’ll dive into the subtleties and sweet truths about fat. In particular, we’ll look at what makes our pasture-raised pork different in some important and delicious ways. But first, a little fatty acid science.
We asked the man behind our Regenerative Agriculture approach to farming – our Chief Ranching Officer, Allen Williams, Ph.D. – to weigh in on the role that fatty acids play in a healthy diet. And here, in a nutshell, is what he had to say. (He provided us with a comprehensive report which you are welcome to read here describing the molecular differences between saturated, monounsaturated and polyunsaturated fats, along with what each type of fat does for our bodies.)
The short answer is that fatty acids are a critical component of a healthy diet.
When we eat fat, our bodies break it down into fatty acids that are then used to perform a number of very important functions in the body, whether it’s energy storage, promoting organ and tissue strength, processing cholesterol, controlling inflammation, strengthening the immune system, or a number of other functions.
The key is understanding that, even though our bodies require all types of fatty acids, we have to get the right amounts of these fats in relation to each other. For instance, highly saturated fats should be consumed sparingly, while another saturated fat called stearic acid, actually helps reduce “bad” LDL cholesterol. Go figure. On the other hand, polyunsaturated fatty acids — more specifically, a group of them known as “essential fatty acids” — are a must for good health. This is where you’ll find Omega-3 and Omega-6 fatty acids. Again, the trick is getting these particular fatty acids in the right ratio to each other. Which is not as easy as it sounds. If you haven’t heard much about needing Omega-6 fatty acids, that’s because it is in just about everything we eat in this part of the world. Vegetable oils and most processed foods all have it. And that’s good. It’s just that Omega-3s are far less common in the typical Western diet. And even though the American Medical Association and the American Heart Association say we should be consuming 1 part omega-3 for every 4 parts omega-6, the average American diet is way off — closer to 1 part omega-3 for every 20 parts omega-6. Adding wild salmon and tuna to your diet, as well as other omega-3 laden foods like pumpkin seeds and walnuts help. Interestingly enough, so do grass-fed proteins (beef, dairy and lamb, for example). These tend to be more affordable than wild caught seafood and are absolutely delicious. So fat is good? Yes. But like most things it’s about balance, getting the right proportions of different types of fatty acids as part of a healthy diet to help our bodies work properly. Without fat, we put ourselves at risk of different diseases, disorders, inflammation, even dementia. Now that we’ve gotten to know fat a little better, it’s time to tackle probably the most misunderstood fat of all — pork fat — in part 2 of this series In Defense of Fat.
July 03, 2019 0 Comments
Written By Dr. Allen Williams, Ph.D.
A champion of the grass-fed beef industry as well as cutting edge grazing methodology, Allen helps restore natural soil water retention and reduce runoff, increase land productivity, enhance plant and wildlife biodiversity, and produce healthier food. He also serves as Joyce Farms' CRO (Chief Ranching Officer). Learn more about Allen
Fatty acids are the building blocks for fats in our body and in all our foods. They're also a critical component of a healthy diet.
When we eat fats, our bodies break them down into fatty acids that are then used to perform a number of very important functions in the body. One such function is energy storage. When glucose is not available, the cells in our bodies use stored fatty acids as an energy source. Fatty acids also:
Chemically, fatty acids are chains of carbon and hydrogen atoms (a “hydrocarbon chain”). They can be saturated fatty acids or unsaturated fatty acids. The main difference has to do with the amount of hydrogen atoms present and the types of bonds between carbon atoms.
Saturated fatty acids, are carbon chains that are evenly filled with hydrogen atoms, meaning the carbon chains are “saturated” with hydrogen. Saturated fats are solid at room temperature.
Unsaturated fatty acids have one or more carbon atoms connected by double bonds with several missing hydrogen atoms. Unsaturated fats are liquid at room temperature.
Unsaturated fatty acids that contain just one double bond between carbon atoms are called monounsaturated fats. Unsaturated fatty acids that contain multiple double bonds between carbon atoms are called polyunsaturated fats.
All fats help your body perform vital functions, but you must consume them in proper ratios.
Some fats are only needed in small quantities, while others are needed in more significant quantities. For example, you want to limit your intake of the highly saturated fats such as Myristic and Palmitic fatty acid. However, another saturated fat, Stearic Acid, is very good for you and actually helps to reduce the “bad” form of cholesterol or LDL cholesterol.
There is a group of polyunsaturated fatty acids that are termed “Essential” fatty acids. Essential fatty acids are not manufactured by our bodies and therefore must be consumed in the foods we eat. They are essential to our good health. A lack of essential fatty acids puts us at risk for a host of disease and immune issues and raises the levels of inflammation in the body.
Several of the crucial essential fatty acids include:
The 3 and the 6 in omega-3 or omega-6 fatty acids refer to the position of the first carbon double bond on the fatty acid chain. Since these are all polyunsaturated fats, they have multiple double bonds. If the first double bond is 3 carbons from the end, then it is an omega-3. If the first double bond is 6 carbons from the end, it is an omega-6 fatty acid.
While these essential fatty acids are in fact essential to our health, it is important to understand that we must consume Omega-3 and Omega-6 fatty acids in the proper ratio to each other. The American Medical Association (AMA) and the American Heart Association (AHA) recommend a ratio of omega-3 to omega-6 fatty acids close to 1:4, or 1 part omega-3 to 20 parts omega-6. Currently, the average American consumes omega-3 to omega-6 fatty acids in a ratio of 1:20, or
1 part omega-3 to 20 parts omega-6. This imbalance interferes with the body’s ability to absorb essential fatty acids properly and puts us at risk of increased inflammation.
The problem is, omega-6 fatty acids are abundant in our modern diet. They are present in corn oil, sunflower oil, canola oil, soybean oil, and in almost all of the processed foods we tend to consume. We never have to worry about consuming enough omega-6 fatty acids in a typical Western diet. However, omega-3 fatty acids are far less common in the American diet, and certainly less prevalent in processed foods. Some of the best sources of omega-3 include fish from the cold waters of the ocean such as wild salmon, tuna, and sea trout. Other good sources include flax seeds, pumpkin seeds, and walnuts. However, flax seeds are extremely hard and do not break down well in the gut, so most of what we would eat passed straight through our bodies undigested.
We need to purposefully add foods to our daily diet that include significant amounts of omega-3 and have a proper balance of omega-3 to omega-6 fatty acids. Beyond the foods previously mentioned, this also includes pasture-raised proteins, such as grass-fed beef, grass-fed dairy and grass-fed lamb. These can be affordably incorporated into our daily meals and are a delicious part of a healthy diet.
In summary, fatty acids are necessary for the body to function properly. Without good fats in our diet we are at extreme risk for numerous diseases and disorders. Low fat diets can put us at risk for significant increases in body inflammation. They can also put us at risk for early onset of dementia. Our brain is an organ that must be bathed in fat at all times. Our brain, as an organ, contains the highest amount of cholesterol of any organ in the body. This is by design. Fats in the brain work much like oil does in an engine. Take away the oil in an engine and the engine seizes up. Take away good fats in the brain and our brain gradually “seizes” up.