Not all fats are the same. But not all fats are automatically harmful. Important to know: Our body cannot survive without “good” fats.
If you want to eat consciously and healthfully, it’s important to know the difference between “good” and “bad” fats. Saturated and unsaturated fatty acids are found in almost every food.
Healthy fats are important
Fat not only makes you fat, but it is a key nutrient along with protein and carbohydrates. It is essential: fat is found in body tissues, helps produce hormones and protects us from the cold. One kilogram of fat contains about 7,000 kilocalories.
Saturated and unsaturated fatty acids
We find fatty acids in different foods. The difference between saturated and unsaturated fats is the structure of the fatty acid chains. Unsaturated fatty acids have at least one double bond and can be identified by their names: in omega-3 acids, the double bond is in the third position. Omega-6 acids have a double bond in the sixth position.
Saturated fatty acids do not have this structure: they have only single bonds. In addition, the body itself obtains these fats from proteins and sugars. It does not depend on whether we consume butter, lard or cream. Although saturated fats are considered “bad” fats, they are difficult to eliminate from the diet. As a rule of thumb, you should consume no more than ten percent saturated fat.
Disclosure of saturated fats
A healthy diet involves reducing saturated fat intake. The following foods are high in “bad” fat:
- Sausage
- Meat
- Cheese
- Cake
Industrially processed foods increase cholesterol levels. Therefore, saturated fats are considered a risk factor for cardiovascular disease. Plant foods are rich in “healthy” fats. The exception is coconut oil or palm kernel oil.
Give preference to unsaturated fatty acids
Our body does not produce unsaturated fatty acids on its own. It depends on us consuming sufficient amounts of “good” fats. Unsaturated fatty acids have a positive effect on lipid and cholesterol levels in the blood.
Especially rich in unsaturated fatty acids are:
- Nuts
- seeds
- Salmon
- herring
- olives
Avoid trans fats
Another distinction should be made: when healthy vegetable oils are hydrogenated, so-called trans fats are formed. This happens, for example, when heating or frying, even if you use vegetable fat with unsaturated fatty acids. In large quantities, trans fats have a harmful effect on the heart and circulatory system. Therefore, rely on natural and unprocessed sources of fat whenever possible.
