Table of Contents
What are saturated and unsaturated fatty acids anyway?
Each fatty acid consists of up to 26 carbon atoms chemically linked by single or double bonds. In saturated fatty acids there are only single bonds, in unsaturated fatty acids there are also double bonds. If there is only a single double bond, we are dealing with a monounsaturated fatty acid . If there are several double bonds, it is a polyunsaturated fatty acid . So far so good, but what does that mean for our health?
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Are saturated fat good or bad?
Saturated and unsaturated fats are not inherently healthy or unhealthy. It usually depends on which product, in which ratio and in which form they occur. It is also decisive, for example, which other ingredients are present in the respective food in addition to fat. Saturated fatty acids from animal products, such as red meat , are harmless in small amounts. However, when they are consumed in large quantities, heavily processed and in the form of sausages or ready meals , health concerns begin. Processed meat is often mixed with nitrite curing salt . In the body, it forms carcinogenic substances with the stomach acidnitrosamines. In addition, an unevenly high consumption of saturated fatty acids compared to unsaturated fatty acids leads to an increase in LDL cholesterol levels. This can promote cardiovascular diseases.
A ratio of saturated to unsaturated fatty acids of 1:2 is ideal . More than one-third of the total fat ingested should be monounsaturated fatty acids, preferably oleic acid . This is mainly found in olive oil . Other sources of monounsaturated fat are almonds, cashews, pumpkin seeds, peanuts and canola oil. The polyunsaturated fatty acids should include as many omega-3 sources as possible , such as oily sea fish, walnuts and flaxseed.
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Which foods contain healthy fatty acids?
Healthy fats are characterized by a good ratio of omega-3 to omega-6 fatty acids . This is 1:5 . Because omega-3 and omega-6 fatty acids become precursors of messenger substances and tissue hormones in the body . Omega-3 fatty acids stimulate the production of anti-inflammatory fatty hormones , while omega-6 fatty acids are precursors to pro-inflammatory hormones. However, foods containing omega-6 are not inherently unhealthy. It just depends on the relationship. Both fatty acids are essential for our body , ie we need them to survive and have to get them through food.
Your primary sources of healthy, unsaturated fat should be:
- Nuts and seeds such as flaxseeds, walnuts, hazelnuts, pecans, cashews, pumpkin seeds
- Vegetable oils such as olive oil, rapeseed oil, algae oil, linseed oil
- fish oil
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Which healthy oils are suitable for frying?
Contrary to the misconception that olive oil should not be used for frying, there is nothing wrong with frying with olive oil as long as you do not exceed the oil’s smoke point , which is around 180°C . Rapeseed oil is also ideal for frying. So be careful not to overheat the oil and prepare your dishes slowly and at gentle temperatures. However, the extremely healthy linseed oil should never be heated . Add it to cold dishes such as salads, yoghurt or muesli.
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