Nutrition
Marisa HeinzeJanuary 17, 2022
Which fats are healthy? A compact overview
For a long time, fat had a very bad reputation in the diet and fitness industry - and wrongly so, as we now know. Fat is not only an essential macronutrient, but also has numerous health-promoting properties. However, it depends on the type of fat: We would like to take a closer look on how healthy fats differ from unhealthy fats.
How do healthy fats differ from unhealthy fats?
Basically, the human organism needs certain fats! Without dietary fat, certain fat-soluble vitamins (A, E and K) could not be metabolized by the organism. However, it depends on the right amount: A simple rule of thumb is that you should consume a maximum of one gram of fat per kilogram of body weight per day in your diet. If you weigh 60 kilograms, this would be 60 grams. However, most people exceed this recommendation by a wide margin. If you eat too much fat - and the wrong kind at it- you risk health issues.
Which fats are healthy?
We will deal with the clarification of this question first. A distinction is made between saturated, polyunsaturated and monounsaturated fatty acids.
Fatty acids are organic acids that can consist of up to 26 carbon atoms. In the case of one double bond, we speak of a monounsaturated fatty acid. In the case of several double bonds,we speaks of a polyunsaturated fatty acid. Saturated fatty acids, on the other hand, have no double bonds at all and can also be produced by the body itself.
The situation is different for monounsaturated and polyunsaturated fatty acids: You have to take these in with your food. Unsaturated fatty acids are preferable to saturated ones. The latter, if consumed in excess, increase the risk of high blood pressure, diabetes and cardiovascular disease.
Put simply, the question "Which fats are healthy?" could be answered as follows:
Monounsaturated and polyunsaturated fatty acids = Healthy fats
Saturated fatty acids = unhealthy fats
Saturated fatty acids = unhealthy fats
How do saturated fatty acids affect the body?
Even though saturated fatty acids are generally considered to be unhealthy fats, it should always be remembered that this is only true if they are consumed in excess. They do fulfill some important tasks in the human body. For example, they ensure the smooth running of hormone and immune metabolism and serve to protect the internal organs.
Saturated fatty acids also increase blood lipid levels and thus total cholesterol. If the cholesterol level is permanently too high, deposits can form in the vessels over time, which in the worst case can lead to a heart attack or stroke.
Recent scientific studies indicate that not all saturated fats have an identical effect on cholesterol levels: for example, the effect of milk fat and coconut fat is said to be particularly harmful to health.
What foods contain unhealthy fats?
Now that you know the difference between saturated and unsaturated fats, let's turn to specific foods. Saturated fats are predominantly - though not exclusively - found in animal products. The consumption of saturated fats is considered to be too high in the Federal Republic of Germany.
For your health, you should reduce your consumption of the following foods:
- High-fat sausage products (e.g. salami, kabanossi, liver sausage)
- Fatty meats (e.g. pork chops, shank, minced meat)
- Cream
- Lard
- Butter
- High-fat cheeses (e.g. Camembert, butter cheese, Gorgonzola)
- Coconut and palm oil
- Chocolate, pastries and cakes
- Pizza, ready meals and fast food
- Fried foods (potato chips, chips, breaded and deep-fried meat)
How do unsaturated fatty acids affect the body?
Unsaturated fatty acids are considered healthy fats. The body needs them to ensure the flexibility and permeability of cell membranes. The brain would also not be able to perform without the supply of unsaturated fatty acids.
In addition, they have a positive effect on the cardiovascular system by lowering the blood concentration of harmful LDL cholesterol and promoting the increase of "good" HDL cholesterol. The total concentration of cholesterol in the bloodstream decreases overall by eating healthy fats.
The risk of cardiovascular disease is thus significantly reduced. Current research also indicates that unsaturated fatty acids can also reduce the risk of cancer. Furthermore, the alleviation of inflammatory bowel diseases, rheumatism and asthma is also associated with a diet rich in unsaturated fatty acids.
Which foods are rich in unsaturated fatty acids?
Unsaturated fatty acids are found primarily in plant foods such as nuts, seeds, vegetable oil and oleaginous fruits (e.g. avocados). However, fatty seafood such as tuna, mackerel, herring and salmon also provide essential fatty acids for the body.
To meet your need for healthy fats, the following everyday-tricks can help:
- Use oil (e.g., canola or walnut oil) instead of lard for frying.
- Fatty sea fish should be on your menu two to three times a week.
- If you feel to have a snack between meals, go for a handful of nuts instead of chocolate and potato chips.
- Avocados make a great alternative to cold cuts or cheese.
- Dress salads with a vinegar and oil mixture instead of high-fat dressings.
The importance of omega-3 and omega-6 fatty acids
To answer the question "Which fats are healthy?" satisfactorily, we also need to look at the importance of omega-3 and omega-6 fatty acids. The latter are among the unsaturated fatty acids and thus among the healthy fats.
The omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid are essential for the body. This means that they must be supplied with food. However, there is often a shortage of omega-3 fatty acids, especially in Europe.
These fatty acids have a positive effect on heart health, the immune system and the psyche. Omega 6 is mainly responsible for smooth blood clotting and blood pressure regulation.
To prevent a deficiency, you can integrate the following foods more often in your diet:
Omega 6:
- Safflower oil
- Corn oil
- Pumpkin seed oil
- Avocado
- Beef
Omega 3:
- Linseed oil
- Walnuts
- Chia seeds
- fatty cold water fish (e.g. mackerel, salmon and tuna)
What should be the composition of fatty acids in the diet?
As already mentioned at the beginning, the proportion of saturated fatty acids predominates in the Western diet. Of the total intake of dietary fat, around 2/3 should consist of unsaturated fatty acids.
If we assume that you are allowed to consume 60 grams of fat per day, this would correspond to 20 grams of fat from saturated fatty acids and 40 grams of fat from mono- and polyunsaturated fatty acids. Knowing which foods contain healthy fats can help you meet these guidelines.
Conclusion
Which fats are healthy? Even though the topic of the various fatty acids is quite complex, the answer can still be roughly simplified: Unhealthy fats lurk primarily in animal products as well as in sweets and fast food, while vegetable fats from oils, seeds and nuts promote health.
If you switch wisely, you can considerably reduce your personal risk of any adverse health effects. Importantly, staying healthy and fit always comes down to overall lifestyle. In addition to the right balance of saturated and unsaturated fats in your diet, you should make sure you get enough exercise.
Sport effectively helps to prevent obesity and the resulting diseases. On the subject of losing weight, it should be mentioned that it is not only the ratio of fatty acids that matters, but always the overall energy balance.