Typically we tend to remove that visible fat on the outline of our beautiful slice of meat, making it leaner and then “healthier.” In fact, even the fat in meat has its positive qualities. We should distinguish between the covering fat, which is the one that covers the muscles and is more evident, and infiltration fat, distributed in between the muscle fibers, which is primarily a sign of quality in the meat cut.

When fat is clearly visible and forms of subtle and diffuse waves, it is called marbling (meat with a marble pattern), which gives it the typical appearance of marble and soft succulent meat. Marbled meat are also the most prized and expensive: fat is in fact the main component in order to evaluate the quality of the product, because it is a good detector of animal health and nutrition status

A good-quality meat always contains a certain amount of fat, which should be white or light yellow. A more pronounced yellowish color depends on the type of diet and age of the animal: it usually belongs to older specimens, or to animals eating in the pasture. This makes the fat in the meat rich in beta-carotene, vitamin E, antioxidants and a higher content of polyunsaturated fats instead of saturated fat, such as omega-3 long chain fatty acids, considered as “good” fats, because they can lower cholesterol and reduce the risk of cardiovascular diseases.

To obtain an optimal balance between saturated and unsaturated fats, the lipid content of the flesh can be controlled by not only grazing, but also through modern farming techniques and appropriate management in the composition of the animal feed ration. In fact, even the saturated fats play structural and essential metabolic functions in the body, such as the regulation of certain genes, playing an important role in cancer prevention and blocking the development of cancer cells. Also they protect and support our organs, like the kidneys, heart and intestine, and are involved in hormonal regulation, and in the function and communication between cells of the immune system.

Recently, saturated fats were reassessed by studies that seem to revolutionize everything that has always tended to demonize them. A lot of research shows not only their importance but also refutes the fact that they are the absolute cause of diabetes, obesity, hypertension and cardiovascular disease, convincing more and more nutritionists that indeed it is a mistake to replace them with too many unsaturated fats of vegetable origin.

Contrary to preconceptions, therefore, there are no sources of good and bad fats, but it is crucial to balance their intake. Even the fat in cold cuts, such as the one around a slice of good PDO raw ham, or the one contained in a sausage or in a large PGI mortadella, are, on the contrary to what you might think, the “noble part” that gives not only the flavor, but also important nutritional properties, such as very important fat-soluble vitamins, A, D, E and K, essential for all cellular functions, growth and development of our organism.

The meat then, with its beautiful fat, contributes to a balanced diet, especially when eaten together with vegetables that have a supplementary nutritional composition, thus making the meal complete and well-structured from the nutritional point of view.

Susanna Bramante

Susanna Bramante is an agronomist, nutritional consultant and scientific writer, author and co-author of 11 scientific publications and numerous articles on human nutrition and its impact on health and environment. In 2010 she received the title of Doctor Europaeus and PhD in Animal Production, Health and Food Hygiene in countries with a Mediterranean climate.