Good fat, bad fat – which fats pile on the weight, which protect us from heart attacks? An article in FOCUS magazine on 20 July 2018 set out to debunk myths about fats and share new discoveries.
Anyone who leads a health-conscious life and eats a balanced diet also thinks about the pros and cons of fat consumption on a daily basis. The current issue of FOCUS says:
“Fat – not guilty! Its reputation as a fattener is undeserved.”
Of course, fat is an energy source. The human organism requires essential, unsaturated fatty acids both as a component and a carrier for extracting the liposoluble vitamins A, D, E and K from food.
Subcutaneous fat protects our inner organs from impact, while adipose biomembranes
cover the axons of our nerve cells to facilitate the rapid transmission of stimuli. Fat is absolutely essential.
Fatty acids – the modules of fat
What is important, then, is to differentiate between the different types of fat we consume: all fat is not made equal.
Roughly speaking, fat can be separated into four groups:
- Saturated fatty acids
- Monounsaturated fatty acids
- Polyunsaturated fatty acids
- Trans-fatty acids
The distinction between saturated and unsaturated fatty acids is the most easily comprehensible. Oils, which contain a large amount of unsaturated fatty acids, are liquid at room temperature. They are primarily extracted from seeds and nuts.
This product group is known for its healthful properties.
Butter and margarine, on the other hand, predominantly contain saturated fatty acids and are solid at room temperature.
Omega-3 vs omega-6 – it’s a matter of balance
Experts clearly recommend oils that contain a large amount of omega-3 fatty acids. These include linseed oil, rapeseed oil, almond oil and walnut oil.
But a balanced intake of lipids requires the right ratio of OMEGA-3 and OMEGA-6 fatty acids (1:3 is optimal).
The ratio in an average German diet is currently between 1:15 and 1:30. To achieve a better balance, we recommend an “oil change” in your kitchen. Instead of sunflower oil, consider using almond oil, walnut oil, linseed oil or rapeseed oil.
Any questions? The OPW Ingredients team is happy to assist you at any time.