Healthy fats are crucial for our physical and mental health and therefore play an indispensable role in our diet. Although fats are often labeled as unhealthy, there are many types that are actually beneficial and should be consumed daily.
Regardless of whether you want to improve your general health, increase your cognitive abilities or boost your sporting performance: you can optimize your diet with healthy fats. This article looks at these healthy fats, their effects on the body and provides tips for incorporating healthy fats into our diet.
What one should know about fat
Fats are an important source of energy for our body and contribute to the absorption of fat-soluble vitamins. They also help regulate body temperature and the formation of cell membranes. But: Not all fat is the same. While too many saturated fats can lead to a buildup of cholesterol in the blood and thus an increased risk of heart disease, unsaturated fats, on the other hand, reduce this risk.
How much fat per day is healthy?
The German Society for Nutrition (DGE) recommends a fat content of 30% of the total energy intake in the diet. This means that with a daily intake of 2,000 kilocalories, around 60 grams of fat per day is recommended. However, not all types of fat should be consumed to the same extent. The DGE also recommends limiting the proportion of saturated fatty acids to a maximum of 10% of total energy intake. Instead, preference should be given to unsaturated fatty acids, such as those found in vegetable oils, nuts and seeds. The individual need for fat depends on various factors: age, gender, body size, physical activity and health status.
Fat quality: essential or not?
When it comes to fat, you can't avoid the terms "essential" and "non-essential". The difference between essential and non-essential fatty acids lies in the body's ability to produce them itself.
Non-essential fatty acids can be produced by the body itself. These fatty acids are synthesized in the body through the conversion of carbohydrates and other nutrients. They can also be obtained from food, but unlike essential fatty acids, the body does not rely on them being supplied from outside.
Essential fatty acids, on the other hand, cannot be produced by the body itself and must therefore be consumed through food. Essential fatty acids include omega-3 fatty acids (such as alpha-linolenic acid) and omega-6 fatty acids (such as linoleic acid). These fatty acids are important for cell membranes, the synthesis of hormones and to combat inflammatory processes in the body.
What is with cholesterol?
Cholesterol is a fat-like substance that performs important functions in the body, such as producing hormones and stabilizing cell membranes. It is produced in the liver and consumed with food. To be more precise, it is not the cholesterol that is absorbed with food, but rather the fatty acids from which cholesterol is then formed.
Cholesterol is divided into different categories: HDL cholesterol ("good" cholesterol) and LDL cholesterol ("bad" cholesterol). HDL cholesterol transports cholesterol from the cells back to the liver, where it is broken down and excreted, while LDL cholesterol transports cholesterol from the liver to the cells. When there is too much LDL cholesterol in the blood, it can build up on artery walls and lead to plaque buildup that can increase the risk of cardiovascular disease.
Certain foods contain saturated and trans fats that can increase the body's production of LDL cholesterol: animal foods such as red meat, butter, cheese, cream, and highly processed foods such as cookies, cakes, or fried foods.
The German Nutrition Society recommends limiting the consumption of saturated fats to a maximum of 10% of daily energy intake and avoiding trans fats as much as possible to reduce the risk of cardiovascular disease. It is also important to eat a balanced diet rich in fiber, fruits and vegetables to lower LDL cholesterol and increase HDL cholesterol.
Fatty acids: Which ones are there and which ones does the body need?
There are different types of fatty acids, but in general they can be divided into three main groups: saturated fatty acids, unsaturated fatty acids and polyunsaturated fatty acids.
Saturated fatty acids
Saturated fatty acids have no double bonds between the carbon atoms in their carbon chain and each atom in the chain is saturated with a maximum number of hydrogen atoms. In plain English: They are more stable than unsaturated fatty acids. This means that they do not oxidize or go rancid as easily as unsaturated fatty acids. As a rule, saturated fatty acids are solid or semi-solid at room temperature and have a long shelf life.
Foods high in saturated fat include animal products such as meat, butter and whole dairy products, as well as some vegetable fats such as coconut and palm oil. Excessive consumption of saturated fat can increase the risk of cardiovascular disease.
Unsaturated fatty acids
Unsaturated fatty acids are fatty acids that have at least one double bond between the carbon atoms in their carbon chain. This causes them to contain fewer hydrogen atoms than saturated fatty acids because each carbon in the double bond can only bond with one hydrogen atom.
There are two types of unsaturated fatty acids: monounsaturated fatty acids and polyunsaturated fatty acids. Monounsaturated fatty acids have only one double bond in their carbon chain, while polyunsaturated fatty acids have two or more double bonds in their carbon chain.
Monounsaturated fatty acids
Monounsaturated fatty acids have a single double bond in their carbon chain. So the carbon chain consists of a chain of carbon atoms, each of which has hydrogen atoms around it. The double bond means that a carbon atom only forms one bond with one hydrogen atom instead of two - as is the case with saturated fatty acids.
Monounsaturated fatty acids are found in various foods, especially vegetable oils such as olive oil and rapeseed oil. They are also abundant in nuts, seeds and avocados.
Monounsaturated fatty acids have a number of health benefits: They can help lower blood LDL cholesterol levels and reduce the risk of heart disease. In addition, they can also reduce inflammation in the body and stabilize insulin levels, which is important for controlling diabetes.
It is recommended that the majority of daily fat intake should come from unsaturated fatty acids, where monounsaturated fatty acids can play an important role. However, it is important to pay attention to the total calorie intake.
Polyunsaturated fatty acids
Polyunsaturated fatty acids are found in vegetable oils such as linseed oil, hemp oil, walnut oil, as well as in nuts and seeds. The best-known polyunsaturated fatty acids include omega-3 and omega-6 fatty acids.
Polyunsaturated fatty acids are necessary for the formation of cell membranes and play an important role in controlling inflammation in the body. Omega-3 fatty acids can help reduce the risk of heart disease by lowering cholesterol and blood pressure and slowing blood clotting. Omega-6 fatty acids, which are found in many vegetable oils, can also help lower cholesterol levels and inhibit inflammatory processes.
Trans fatty acids: Bad for the heart, fitness and health
Trans fats are a type of unsaturated fatty acids that are created through a process called hydrogenation. Liquid vegetable oils are converted into a solid form to improve the shelf life and texture of food. Foods rich in these fatty acids include fast food, fried foods, margarine, baked goods and chips. Trans fatty acids also occur naturally in small amounts in dairy and meat products.
Trans fatty acids are detrimental to health because they increase cholesterol levels and can therefore increase the risk of cardiovascular disease. They increase the “bad” LDL cholesterol in the blood while lowering the “good” HDL cholesterol. This causes fat to build up in the arteries and clog blood vessels, which can lead to heart attacks and strokes.
In addition, trans fats also have other negative health effects, such as increased insulin resistance and increased risk of diabetes, increased propensity for inflammation in the body and impaired cognitive functions.
For these reasons, many health organizations recommend minimizing or avoiding consumption of trans fats.
The difference between fats and oils
Oils and fats are both made up of fatty acids and glycerin, but they differ in their consistency at room temperature.
Oils are liquid at room temperature and generally have a lower melting point than fats. They usually come from plant sources such as olives, canola, sunflowers and nuts and often contain higher levels of unsaturated fatty acids, including monounsaturated and polyunsaturated fatty acids. Since they are liquid at room temperature, they are generally not suitable for making baked goods and similar products.
Fats, on the other hand, are solid or semi-solid at room temperature and generally have a higher melting point than oils. They come from animal sources such as butter, lard, bacon and cheese, but are also found in plant foods: coconut and palm oil and cocoa butter. Fats often contain higher levels of saturated fat, which when consumed in excess can be linked to an increased risk of heart disease and other health problems. Fun Fact: These types of fats are often used in food production to improve the texture and taste of foods.
The right oils and fats for cooking
There are various oils and fats recommended for cooking, frying and baking due to their composition and heat resistance.
Polyunsaturated fatty acids are particularly sensitive to heat. They change their taste and, when exposed to high heat, can also change their structure so that they form harmful compounds such as aldehyde. Oils and fats with a high smoke point (the point at which the oil burns and begins to smoke) are therefore best suited for frying because they remain stable at high temperatures.
The following fats should therefore be chosen for searing, roasting or deep-frying:
- Refined olive oil: has a smoke point of around 220°C, making it a good option for searing and frying over medium heat. Cold-pressed olive oil, on the other hand, is not as heat-resistant and should not be used for frying, but rather for cold dishes or salads
- Coconut oil: has a smoke point of around 180°C to 200°C, depending on the degree of refining, and is suitable for frying at medium temperatures.
- Peanut oil: has a smoke point of around 230°C and is therefore suitable for frying at higher temperatures - for example for tofu or tempeh in Asian dishes
- Rapeseed oil: has a smoke point of around 230°C and is therefore also a good choice for frying at medium to high temperatures.
- Sunflower oil: is also suitable for frying at high temperatures as the smoke point is around 230°C.
Oils and fats with a neutral flavor and a higher melting point are best suited for baking. Here are some examples: margarine, refined coconut oil or canola oil.
For cold cuisine: Refined or cold-pressed oil
Salad dressing, dip, cold dishes: Oils with lots of polyunsaturated fatty acids are ideal for cold cuisine. This particularly includes cold-pressed olive oil and linseed oil. Olive oil is a classic oil for cold cooking, especially for salads. It is rich in monounsaturated fatty acids and has a mild yet distinctive taste. Flaxseed oil is rich in omega-3 fatty acids and has a slightly nutty taste. It is best to use linseed oil in small amounts as it quickly oxidizes and goes rancid.
Also good: sesame oil. It has a distinctive taste and works well in Asian dishes and salad dressings. It is important to note that some oils such as olive oil and rapeseed oil can also be used for frying and cooking, while other oils such as linseed oil and nut oil are only suitable for cold cooking due to their low smoke point.
Fat makes you fat?! Not at all!
Okay: Fat contains more calories per gram than protein and carbohydrates and can lead to weight gain if consumed in excess. But it's important to emphasize that not all fats are created equal and a moderate amount of healthy fats is important in a balanced diet.
But fats can do much more. In fact, they can also help you lose weight. However, it depends on what type of fat is consumed: Unsaturated fats, especially monounsaturated fats and omega-3 fatty acids, can help keep the body healthy and make losing weight easier.
- Avocado: Avocados are rich in monounsaturated fat and fiber, which can help promote satiety and keep blood sugar levels stable.
- Nuts and nut butter: Nuts like almonds, walnuts, and cashews contain healthy fats and proteins that can help reduce appetite and increase satiety.
- Olive oil: Olive oil contains monounsaturated fatty acids, which can help increase satiety and stabilize blood sugar levels.
- Coconut oil: Coconut oil contains medium-chain triglycerides (MCT), which can be quickly processed by the body and can boost metabolism.
Saturated fat and trans fats, on the other hand, should only be consumed in limited quantities, otherwise they increase the risk of heart disease and can also influence body weight.
It's important to note that healthy fats are also high in calories, so they should be consumed in moderation if losing weight is the goal. A balanced diet that, in addition to the foods mentioned, also contains enough fruit, vegetables, whole grain products and protein, is the best way to lose weight healthily.
Healthy fats in food – 5 x healthy fat
There are many good sources of healthy fats and oils that should be part of a balanced and healthy diet. Some ideal sources of fat are:
Avocado
Avocados are rich in monounsaturated fatty acids and omega-3 fatty acids. In addition to the health benefits, fats in avocado can also help keep blood sugar levels stable and support feelings of satiety.
Nuts and oilseeds
Nuts and seeds such as almonds, walnuts, cashews, pistachios, chia seeds, flax seeds and pumpkin seeds are rich in unsaturated fatty acids and fiber. Nuts have numerous health benefits and you can easily incorporate them into your diet, including in the form of nut butter. Make sure that the butter does not contain any sugar or additives and has a high nut content - like our four types of nut butter !
Salmon
Fatty fish like salmon, sardines, herring and mackerel are rich in omega-3 fatty acids, which can help maintain heart health.
olive oil
Olive oil is rich in monounsaturated fatty acids and also contains antioxidants that may help maintain heart health.
Flaxseeds and chia seeds
Whether for baking, in porridge or as a pudding: linseed is always a good choice - especially because of its healthy fats. It contains a particularly high amount of omega-3 fatty acids, which promote cardiovascular health and have an anti-inflammatory effect. Important: Always use ground linseed. Try our linseed pudding with a tropical topping !
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