They can withstand temperatures above 48 °

For years, the myth was that high-fat food makes you fat. The solution should be a low-fat diet or, best of all, eliminating fat from the diet altogether. However, it all depends on the type of fat and the amount.

In the following blog post you will get valuable tips about "healthy" fats!

The health benefits of fats and oils

The body of a healthy adult consists of 20% fat. After oxygen and water, fat is the next most important component. Fatty acids are an important building block of cell membranes, involved in the formation of cells, important for the immune system and involved in many body processes. Fat is also necessary for the absorption of vitamins A, D, E and K. If the body is supplied with the right amount of fat, excess acids can be bound and excreted. Fat thus helps to neutralize the acidifying effect of food by forming cholesterol. The more acidic a body is (the ideal range of the body's pH is 7.365) the more cholesterol is produced by the liver. LDL cholesterol, which has actually become known as bad cholesterol because it builds up on artery walls, impeding blood flow and increasing the risk of heart attack and stroke. However, it is not the cholesterol that is to blame for this development, but a continuous acidification of the body. Thus, the solution is not to reduce fats to lower cholesterol, but to change the diet to reduce or avoid acid-forming foods and to include enough healthy fats.

Another important function is the production of energy from fat in the body. Most people use mainly carbohydrates for energy, because they are a predominant part of the diet and easily available. The body adjusts itself through a diet rich in bases. It learns to use fat as a primary source of energy: Fat provides 6x more energy than sugar or protein. Consumes significantly less energy during energy conversion. At the same time, when energy is burned by fat, fewer acid-forming components are produced in the body, which has a favorable effect on the acid-base balance.

In many foods (especially in processed foods) hides a hidden fat content, so the reduction of fats is usually just a myth. Rather, more carbohydrates are used as compensation. Animal proteins consumed. Many studies have shown that participants on a low-fat diet lost less weight than those on a low-carbohydrate diet over the same period of time.

A large number of medical studies have linked high-fat diets to an increased risk of heart disease, stroke, diabetes, overweight and obesity. However, if we take a closer look at the food we consume, we can easily see that it is not the fat itself that is bad, but the way we eat it. Most of the fat in the diet comes from saturated and hydrogenated fats.

Four types of fats

The key is knowing the different types of fat or fatty acids: saturated fatty acids, trans fatty acids, monounsaturated and polyunsaturated fats. Every fat and oil is a mixture of these types of fats and classified according to the predominant one. The structure of fatty acids is very similar. A fat molecule contains a chain of carbon atoms connected on either side by hydrogen atoms, with the number of carbon atoms in the fat chain varying from fat to fat. A saturated fatty acid does not contain a double bond, whereas unsaturated fatty acids, for example, have one or more unsaturated bonds between carbon atoms. For the binding of acids in the body, the more saturated a fat is from the outset, the less acid can be bound.

Saturated fats

Most animal fats such as dairy products, meat and eggs are saturated. Similarly, some vegetable fats such as coconut oil are. Palm oil rich in saturated fatty acids. The characteristic of an oil or fat that contains predominantly saturated fatty acids is its solid state at room temperature. The body is capable of producing saturated fats on its own. Dietary intake is therefore only required to a small extent. However, the reality is different: We consume far more saturated fat, especially in the form of animal foods, than the body needs for energy production. Saturated fats should only make up about one-third of your total fat intake. It is important to make sure that the fats used are cold-pressed and to consume animal fats only in moderation.

Trans fats

Trans fats are formed during the processing of food z. B. during fat hardening. In this process, vegetable oils are converted from a liquid state to a solid, spreadable state by treatment with hydrogen. This leads to structural changes in the fatty acids. Trans fats are also formed when polyunsaturated fats are heated above 48°: Any oil that is not cold-pressed therefore also contains trans fatty acids. A consumption amount of 5 g per day of trans fats should not be exceeded. It is best to avoid processed or hydrogenated foods, as trans fats have been shown to raise cholesterol levels and increase the risk of degenerative diseases and aging conditions. Industrially produced trans fats are found in margarine, convenience foods, puff pastry, potato chips, pizza, and French fries. Leading scientists at the Harvard Public School of Health estimate that in the U.S., approximately 30.000 deaths per year are due to the consumption of trans fatty acids.

Monounsaturated fats

Monounsaturated fatty acids are very stable, d.h. they can withstand temperatures above 48° without forming trans fats and are therefore suitable for cooking. Monounsaturated fats are generally in a liquid state, but when stored in the refrigerator they become solid. Here, too, it is important to pay attention to cold-pressed oils: these are obtained without the addition of heat. Olive oil and avocados are particularly recommended, as are raw nuts, which contain predominantly monounsaturated fatty acids.

Polyunsaturated fats

Polyunsaturated fatty acids are able to bind excess acids in the body and are an excellent source of energy. These fats help lower cholesterol levels and the risk of cardiovascular disease as well as diabetes. Polyunsaturated fatty acids should account for up to 40% of their total calories: for most people, this corresponds to between 60 and 90 g per day. Polyunsaturated fats are found in salmon, flaxseed oil, hemp oil, pumpkin seed oil, sesame oil, grapeseed oil and walnuts, for example.

Essential fatty acids: omega-3 and omega-6

Essential fatty acids cannot be synthesized by the body itself, but must be taken in through the diet. There are two important groups of essential polyunsaturated fatty acids: omega-3 and omega-6 polyunsaturated fatty acids found in fish and seed oils. Two of the best omega-3 fatty acids are EPA and DHA, found in fatty cold-water fish and other marine animals. Linseed, hemp and walnut oil are particularly rich in alpha-linolenic acid. The two most important omega-6 fatty acids are linoleic acid (LA) and gammalinolenic acid (GLA). These are found in many vegetable oils and nuts, as well as seeds: Linoleic acid, for example, is found in sesame, walnut, pumpkin seed, flaxseed and hemp oils. LA& GLA can be found in sunflower, evening primrose and borage oils.

Fats are healthy

Fats help the body to neutralize acids and ideally serve for energy production. As a general rule, reduce processed as well as hydrogenated fats. Pay attention to a daily consumption of monounsaturated as well as polyunsaturated fatty acids. The focus is on using high-quality oils that are cold-pressed – and for storage: store in the refrigerator once opened.

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