Fit with Fat: These Fats & Oils have Health Potential

It's high time to dispel prejudices. "Fat makes you fat" was the motto for years. However, this view has led to one of the biggest obesity epidemics ever. Meanwhile, we know that fats keep us healthy and slim. Without fats, many metabolic processes go off track, we cannot absorb essential vitamins, and we don't feel full as quickly.

However, it is true that this does not apply to every type, and not all fats are healthy. Feel free to choose the good fats with confidence and avoid unhealthy types. How can you distinguish between good fats and bad fats? Here are all the answers:

1. Which fats are healthy?

As the number of heart attacks and overweight individuals in the USA increased significantly, doctors searched for the causes. At first glance, the culprit was quickly identified: the fat in our food. The message quickly spread among the population. After all, everyone could easily imagine that fat makes us fat and clogs our arteries - just like our drain pipes at home.

In fact, it is inflammatory processes that damage our blood vessels, accelerate aging, attack our brain, and thus are the trigger for many diseases. Seen in this light, it is also clear that neither saturated nor unsaturated fatty acids are inherently unhealthy. It also depends on the extent to which fats promote or combat inflammations.

• Omega-3 fatty acids from vegetable oil – e.g. linseed oil – and fatty sea fish such as salmon are considered particularly healthy and anti-inflammatory. We should consume omega-3-rich oils daily and fatty fish at least twice a week.

• Arachidonic acid (an omega-6 fatty acid) from meat products, especially pork, on the other hand, promotes inflammation. Our tip, if you eat meat and dairy: Choose dairy products and meat from animals that are allowed to graze in pastures. They also contain healthy omega-3 fats. Milk and meat from factory farming, on the other hand, are richer in unfavorable omega-6 fats.

• Sunflower oil, safflower oil, and corn oil are also rich in omega-6 fatty acids and promote inflammation. They should not appear too frequently on the menu.

• Saturated fats are partially rehabilitated: They are found in butter, clarified butter, and coconut oil. Milk and meat also contain a lot of saturated fatty acids. In moderation, they do not harm us. However, larger amounts of sausage are not recommended.

• Unsaturated fats keep us healthy and are particularly recommended. Monounsaturated fats are mainly found in plant-based foods, such as avocado, nuts, and olive oil. The body cannot produce polyunsaturated fatty acids (essential fatty acids) or can only produce them in small amounts. Therefore, we should regularly consume them through our diet. Omega-3 fatty acids from flaxseeds also fall into this category.

2. Why fats make you slim

Those who consciously eat low-fat not only save on unhealthy fats, but often also leave out the good fats, for example from vegetable oils and nuts. Without the healthy fatty acids and vitamins in them, our metabolism does not function properly - and we can see that at the latest when our pants become too tight.

Especially in cases of overweight and insulin resistance, the right fats help to steer the metabolism back on a healthy track. By increasing the intake of fats in the diet, one also automatically eats less simple carbohydrates (white flour, sugar), which when consumed in excess can block the metabolism.

Low-fat products mainly benefit the food industry. Give it a try: Have you ever eaten a slice of reduced-fat cheese? You will probably notice that this light version simply doesn't make you feel as full, and you might end up reaching for another slice. Fats in moderation are an optimal satiety factor, and that is another reason why they help us with weight loss and staying slim.

3. A lot of fat is bad for the heart - is that true?

For a long time, the general expert advice was to avoid saturated fats to prevent lipid metabolism disorders and elevated LDL cholesterol. However, there is no scientific evidence for this. It is becoming increasingly clear that saturated fats are not universally unhealthy. In moderate amounts, we can eat butter, cheese, yogurt, and even coconut oil without needing to avoid every gram of saturated fats. However, it is crucial that we also consume enough unsaturated fats (vegetable oil, fish) - it's the mix that matters.

Which fats we should definitely avoid if we want to protect our heart and health: Animal fats from processed meat such as sausage as well as trans fats from processed foods (see next point). Also, omega-6-rich plant oils like sunflower oil and safflower oil, which promote inflammation.

4. Trans fats: These foods contain harmful fats

Trans fatty acids "clog up" our cell walls and blood vessels - and therefore promote atherosclerosis, heart attack, and other cardiovascular diseases. Trans fats are artificially hardened fats. They are mainly found in industrially processed foods such as baked goods, cookies, snacks, and chips, fried products like fries, as well as puff pastry, cheap margarine, and ready meals like pizza. Trans fats hide on packaging under the terms "hydrogenated fats" or "partially hydrogenated fats". Important: Even if we use fats incorrectly when cooking at home, harmful fats can be created. This happens when we heat cold-pressed oils too high and use them for example for searing.

5. How healthy is it to eat nuts frequently?

Nuts and seeds are a good source of healthy plant fats. Walnuts and flaxseeds are particularly rich in omega-3 fatty acids, which are considered anti-inflammatory. A few nuts or a yogurt with flaxseeds can therefore be a healthy snack and can also prevent cravings.

6. Coconut oil, flaxseed oil, or olive oil - which one should I use for cooking and frying?

The type of fat suitable for each method of preparation also depends on the processing. Cold-pressed and refined oils are distinguished. Cold-pressed oils are particularly natural and healthy because they are gently pressed from olives, flaxseeds, and others. Since no high temperatures are used, vitamins and flavors are largely preserved. However, naturally processed oils generally do not tolerate high heat. They are ideal for salads and cold dishes. Olive and rapeseed oils are a bit more robust: they can withstand mild heat, for example, when steaming and simmering. According to new findings, "extra virgin" olive oil can even be heated up to 180 degrees and is suitable for gentle frying. If very high heat is required, coconut oil is a good choice because it is very heat-stable.

7. What role does fat play in our body?

Everything we eat becomes a building block of our body. This also applies to fats: Every single cell of our body needs this substance to build its outer shell - the cell membrane. Our brain is even made up of over 70 percent fat. Important hormones and messenger substances are also built from fats. And fat also helps our body to absorb certain vitamins.

• Beta-carotene (found for example in pumpkin, carrots, kale)

• Vitamin D (fatty sea fish, egg yolk)

• Vitamin E (found in plant oils, nuts & seeds)

• Vitamin K (found in green leafy vegetables, dairy products)

It is often said: It takes at least 15 years for medical insights to make their way into practice. We hope you will soon start to take advantage of the benefits of healthy fats - there are plenty of good reasons to do so.