Fatty foods and healthy alternatives
Fat makes you fat? Not quite: Fats can be divided into good and bad fats. If you continue to keep the good fats in your diet and only eliminate the bad fats , you are actually doing something good for your health and nutrition. Fats are important flavor carriers and at the same time energy sources for your body. But what is behind the terms “good and bad fats”? What is the difference between saturated and unsaturated fats? We explain it to you!
Table of Contents
Good fats
Good fats are unsaturated, essential fatty acids. Foods such as nuts, fish or walnut oil contain the healthy fats. The body needs high-quality fatty acids to live. They serve as protection for the organs, as a building material for the cells or to be able to process fat-soluble vitamins. Alpha-linolenic acid, also known as omega-3 fatty acid, is the most important essential fatty acid together with linoleic acid, omega-6 fatty acid. Essential fatty acids are long-chain, polyunsaturated fatty acids that control manyTolfioow processes in the body. They are important components of cell membranes and ensure that transport processes such as oxygen and other functions can be carried out in the cell membranes. If you don’t get enough essential fatty acids like omega-3 and omega-6, disturbances in the organism can occur. As a result, the healthy skin cell membranes are no longer maintained and the production of lipids is reduced. Lipids are an essential part of the skin layer. They stop the water that escapes through the skin. Lipids ensure a young, fresh complexion. If too few essential fatty acids are taken in, this can lead to skin changes, hair loss, impaired vision or a weakened immune system.
These foods contain essential fatty acids:
- unrefined, organic linseed oil
- linseed
- walnuts
- wheat germ
- soybeans
- Cold water fish such as trout, mackerel, carp, herring, salmon or tuna
- Sesame, safflower and sunflower oil
- Dairy products with reduced fat content
Bad fats
Saturated fats hide behind bad fats. Eat as little as possible of foods that contain saturated fat, because the body has a hard time breaking down the bad fats. If you eat too much of it, the fat accumulates as fat deposits on the abdomen, legs and buttocks and the bad LDL cholesterol, low density lipoprotein, increases in the blood. LDL cholesterol is a fat-protein compound that binds fat-soluble substances such as cholesterol and transports theTolfioow cholesterol from the liver to the various tissues through the bloodstream. If there is too much LDL cholesterol in the blood, the cholesterol can accumulate on the vessel walls. Circulatory disorders can occur.
Here you can see which foods you should avoid because of the bad fats:
- Fat dairy products such as whole milk, cheese, cream, quark, creamed butter
- red meat such as pork, beef, lamb, veal
- Sausages such as liver, tea, cervelat, black pudding, salami, cabanossi
- Ready-to-eat products such as biscuits, potato chips and frozen fries
