Saturated and unsaturated fats - what's the difference? Why are there good and bad fats and which ones does the body really need? We bring light into the darkness.
While oils and fats were for a long time basically labeled as bad in nutritional science, a very precise distinction is now being made.
Because it doesn't depend on how much fat you eat, but which types of fat you consume. A distinction is made between saturated and unsaturated fats.
Our body needs fat
In the past, the principle was: fat makes you fat. But our body needs saturated and unsaturated fats to function properly. Studies show that without fats, the body cannot absorb nutrients, gain energy, or protect itself from disease.
Our metabolism does not function without fat. Our body could also not fulfill a whole range of vital functions without it.
The body needs a certain amount of fats to be able to absorb essential vitamins such as A, D, E, and K.
However, you have to make a distinction between good and bad fats.
A distinction is made between two groups:
- Saturated fatty acids
- Unsaturated fatty acids (monounsaturated and polyunsaturated)
No matter which fat you eat. They all contain both saturated and unsaturated fatty acids. However, in unequal proportions. You can see the difference when you differentiate between animal and vegetable fats. Animal fats contain mainly saturated fatty acids. Vegetable fats are rich in unsaturated fatty acids.
The difference between saturated and unsaturated fats can be seen in their molkecular structure. Fatty acids consist of individual atoms held together by a pair of electrons. When two pairs of electrons act as a link, the term double bond is used - this is usually the case with unsaturated fatty acids.
Polyunsaturated fatty acids usually even have two or more double bonds.
Good and bad fats
Saturated fatty acids are often referred to as bad fats. While unsaturated fats are considered good fat.
Animal fats are said to be bad because they raise choloesterol levels and promote atherosclerosis.
The body cannot produce some of the unsaturated fats that are essential for survival. We have to take them in through our food. These are the essential fatty acids.
Unsaturated fatty acids are often referred to as brain food because they are needed for nerve conductivity, cell structure and the production of neurotransmitters.
Polyunsaturated fatty acids are divided into omega-3 fatty acids, omega-6 fatty acids and omega-9 fatty acids.
You can find omega-3 fatty acids in:
- Linseed oil
- Rapeseed oil
- Soybean oil
- Walnut oil
- Nuts
- Fish oil concentrate
- Fatty fish from cold waters (marrow mackerel, salmon, tuna)
Omega 3 plays a major role for our body. The cells obtain energy from omega-3 fatty acids. When it is ingested through food, it goes through a chemical conversion process. In the end, substances are created that our body needs to function properly.
The daily requirement of omega 3 is 0.25 grams. You can cover this with 2-3x fish per week.
Omega-6 fatty acids are found in:
- Sunflower oil
- Safflower oil
- Corn oil
- Pumpkin seed oil
- Grape seed oil*
- Butter
- Eggs
- Meat
Omega 6 is important for a healthy brain. We only need 10 grams of these fatty acids per day. Most of the time, we consume more than enough. If we eat too much of it for a long time, it can promote inflammation in the body.
Omega-9 fatty acids are in:
- Olives
- Walnuts
- Almonds
- Avocado
Unlike Omega 3 and Omega 6, our body can produce this fatty acid itself. It strengthens the heart, lowers the bad LDL cholesterol level and increases the good HDL cholesterol level.
Is coconut oil really that healthy?
Coconut oil* is currently in vogue. It is often touted as a superfood. This is because the ratio of omega 3 and omega 6 is ideal for our bodies.
To function well, the body needs five parts omega 6 fatty acids and one part omega 3/omega 9 acids. And exactly these specifications are met by the Coconut oil*.
Small tip: Prepare rice with Coconut oil* too. It tastes really delicious and exotic :)
Trans fat - the culprit among fats
Trans fats belong to the group of unsaturated fats. They are produced industrially. The initially liquid oil is converted into solid fat in chemical processes. That's why you may also know trans fat under the name "hydrogenated fat".
Trans fats are mainly found in processed foods such as margarine, snacks, fast food, ready-made soups and cakes. But it also occurs when you heat oil in a pan very strongly.
These unhealthy fats should be consumed sparingly. Beware of ready-made soups, sauces and the like: they are full of trans fats.
Dietary tip for saturated and unsaturated fats:
- 2 - 3x a week fish
- 2 to 3 times a week meat (if possible poultry)
- Exchange the oil with which you cook for Coconut oil*
We are usually not aware of it, but we consume much more fat every day than our bodies need. Many fats are hidden in snacks, sweets and especially in convenience products.
Our conclusion
The basic rule for saturated and unsaturated fats is: Reduce your consumption of saturated fats (beef, pork, butter) and go for fish and poultry instead. Swap animal fat for vegetable fat as often as possible.
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