Fats, also known as lipids, are an essential part of our diet and play a crucial role in the proper functioning of the human body. Lipids are made up of different fatty acids and exist in different forms, from saturated, to unsaturated (including monounsaturated and polyunsaturated fats), to trans fats. Saturated fats are commonly found in animal products, while unsaturated fats are found in vegetable oils, nuts and seeds.
Based on their many different functions they perform in the body, it is important to distinguish between these different types of fats. In addition to their role as a highly concentrated source of energy, they support the absorption of fat-soluble vitamins, which are essential for many physiological processes.
There are still numerous „low fat“ diets circulating on the internet today that are based on the myth that all fats are bad. However, we now know that healthy fats are essential not only for satiety, but also for the absorption of nutrients and the maintenance of our bodily functions. Instead of eliminating fats completely, it is important to choose the right types in appropriate amounts. This approach not only supports overall health, but also helps to prevent dietary deficiencies. Choosing the right sources of fat and eating a balanced diet play a key role here.
Fats are also essential for mental health, as the brain is made up of a considerable amount of fat, especially omega-3 fatty acids. These contribute to improving cognitive performance, among other things.
Practical tips for healthy fat intake include using olive oil or avocado oil for cooking, incorporating oily fish into the diet and eating nuts or seeds as a nutritious snack option.
1. Saturated Fats
Saturated fats are mainly found in animal products such as meat and dairy products such as cheese or milk, but we also find saturated fats in some vegetable products such as coconut oil or palm oil. They are normally solid at room temperature. Just like trans fats, they can lead to health problems if consumed in excess and are therefore often the subject of controversy, as they have a reputation for increasing both LDL cholesterol levels and the risk of cardiovascular disease.
However, some saturated fatty acids, such as the medium-chain triglycerides (MCTs) contained in coconut oil, have special properties. MCTs are metabolized differently than long-chain saturated fatty acids and can serve as a quick source of energy. Nevertheless, they should be consumed in moderation.
The recommendations of international health organizations state that the proportion of saturated fatty acids in the daily energy intake should be limited. Instead, it is recommended to give preference to unsaturated fats, especially from vegetable sources such as olive oil, avocados and nuts. A differentiated look at the sources and types of these fats is crucial. When it comes to meat, leaner options such as chicken or turkey are better than fatty red meat. In addition, the preparation of food can also make a crucial difference. Roasting and frying can increase saturated fat content, while boiling or steaming, for example, can be a healthier option.
1.1. Various saturated fatty acids, their functions, properties and natural occurrence
1.1.1. Lauric Acid
Lauric acid, like all fats, serves as a source of energy for the body. However, it also has antimicrobial properties and can therefore have positive effects on the immune system and the fight against bacteria, viruses and fungi. Small amounts of lauric acid are found in palm kernel oil and dairy products. However, it is primarily found in coconut oil, which is particularly rich in lauric acid and is highly valued for its potential health benefits.
1.1.2. Stearic Acid
Stearic acid is found in various foods such as meat, poultry, chocolate and vegetable oils such as olive oil. It is responsible for the structure of fatty acids, which is relevant for the cell membrane. Unlike some other saturated fatty acids, stearic acid is not thought to have a significant effect on LDL cholesterol levels.
1.1.3. Palmitic Acid
Palmitic acid is involved in the formation of lipids and the cell membrane. In addition, it provides our body with the energy required for various metabolic processes. It is the most common saturated fatty acid that we can find in our food, for example, and is contained in many animal and plant sources. These sources include meat, dairy products, palm oil and palm kernel oil. However, excessive consumption can be associated with increased LDL cholesterol levels and a higher risk of cardiovascular disease.
1.1.4. Myristic Acid
Myristic acid is responsible for the functionality of lipids, contributes to the structure of fats and, like other fatty acids, provides a source of energy for the body. It is mainly found in foods such as butter, dairy products, coconut oil and certain types of meat. Myristic acid is a medium-chain saturated fatty acid. It contributes to the structure of fatty acids and, when consumed in large quantities, can increase cholesterol levels.
2. Unsaturated Fats
Fats often have a bad reputation, but not all fats are the same. In contrast to saturated fats and trans fats, unsaturated fatty acids are considered the „good guys among fats“. Unsaturated fatty acids come in two main forms: monounsaturated and polyunsaturated fatty acids.
Consuming unsaturated fatty acids can help reduce the risk of cardiovascular disease, regulate blood pressure and support brain function. These fats are also important for the absorption of fat-soluble vitamins such as A, D, E and K.
For vegans and vegetarians, foods such as avocados, flaxseeds, chia seeds and walnuts provide a rich source of unsaturated fatty acids. It is important to maintain a balanced diet that provides a variety of nutrients from different sources.
Overall, unsaturated fatty acids are an essential part of a healthy diet. By making conscious food choices and finding the right balance, you can maximize the benefits of these good fats for your health. But beware: the preparation of our food also plays a major role in the benefits of unsaturated fatty acids. You should therefore avoid frying or deep-frying food excessively, as the high temperatures can change the structure of these fats. Gentle cooking methods such as steaming or baking are therefore more suitable.
2.1 Monounsaturated fatty acids: key players for health and well-being
Monounsaturated fatty acids (MUFA) are an important class of fat molecules. They are found in various foods such as olive oil, avocados, nuts (especially almonds, peanuts), seeds (e.g., sunflower seeds), poultry and beef and are generally liquid at room temperature. This indicates their monounsaturated nature.
Due to their stability, they are also ideal for cooking and frying and play a crucial role in the health of the human body. Not only for our heart health, but also for our cell membrane integrity and stopping inflammation.
Monounsaturated fatty acids are known to lower LDL cholesterol („bad“ cholesterol) and increase HDL cholesterol („good“ cholesterol), which contributes to cardiovascular health. In addition, PUFAs have anti-inflammatory properties that help prevent chronic diseases and are components of cell membranes, contributing to the structure and functionality of cells.
2.1.1. Oleic acid (omega-9)
The best known MUFA, found abundantly in olive oil, avocados and nuts. Omega-9 oleic acid promotes our heart health by regulating cholesterol levels. It strengthens cell membranes, has an anti-inflammatory effect and is a key player in our well-being through a balanced diet.
2.1.2. Palmoleic Acid
Palmoleic acid is a saturated fatty acid that is mainly obtained from palm oil. Like most unsaturated fatty acids, it is liquid at room temperature and widely used in the food industry. However, it is currently the subject of controversy due to its environmental impact and health concerns. Nevertheless, it is present in many processed products, from margarine to snacks.
2.2. Polyunsaturated fatty acids: diversity for health and well-being
Polyunsaturated fatty acids (PUFAs) are essential components of a balanced diet and make a decisive contribution to various physiological functions in the human body. They are not only responsible for our brain and cardiovascular health, but also for the regulation of inflammation.
Omega-3 fatty acids, especially DHA, are an integral part of brain cells and contribute to cognitive function.
2.2.1. Omega-3 Fat Acids
These are mainly found in fish such as salmon and mackerel, linseed and walnuts. Omega 3 is made up of the fatty acids DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid), the benefits of which extend across various areas. These include promoting heart health, supporting brain function and their anti-inflammatory properties. They are primarily found in foods such as fish, e.g. salmon and mackerel, but also in plant sources such as linseed
2.2.2. Omega-6 Fat Acids
These are abundant in vegetable oils such as soybean oil and sunflower oil, as well as in nuts and seeds. Omega-6 fatty acids are essential for cell growth, participate in the immune system and play a role in the regulation of inflammation by recognizing it and starting the healing process. These can be found in vegetable oils (soybean oil, sunflower oil) as well as nuts and seeds.
2.2.3. The Right Balance
In today’s modern diet, many people consume more omega-6, which can lead to an imbalance. Due to the excess of inflammation-starter omega-6 and too little inflammation-stopper omega-3, we now have an increased risk of inflammation. The primary challenge is therefore to find the right balance between omega-3 and omega-6 fatty acids
It is important to choose the right sources. Fish oil supplements can help if fish consumption is limited, while the use of healthy omega-3 rich oils such as flaxseed oil or avocado oil can help to maintain the balance.
Overall, omega-3 and omega-6 fatty acids are essential building blocks for our health. A conscious diet that includes both in a balanced ratio not only promotes preventative health care, but also supports optimal functioning of the heart, brain and immune system.
3. Trans Fats
Trans fats, also known as trans fatty acids, are artificially produced fats found in many processed foods. Although they can help to extend the shelf life of foods, they pose serious health risks.
Trans fats are created through the process of partial hydrogenation of vegetable oils. This process makes liquid oils more stable and gives them a firmer texture, which is useful for the production of margarine and many packaged snacks and baked goods. However, science has shown that the consumption of trans fats is associated with an increased risk of cardiovascular disease, diabetes and other health problems.
The harmful effect of trans fats is that they not only increase „bad“ LDL cholesterol, but also lower „good“ HDL cholesterol. This imbalance can clog the arteries and increase the risk of heart attacks and strokes. In addition, trans fats are thought to promote inflammation in the body, which has been linked to a variety of diseases.
The main source of trans fats in the diet is often processed foods such as ready meals, snacks, fast food, baked goods and some margarines, among others. It is important to check the ingredients list for trans fats as they are sometimes listed as ‚trans fatty acids‘, ‚partially hydrogenated oils‘ or ‚hydrogenated oils‘. Products with the term ‚partially hydrogenated oils‘ listed are most likely to contain trans fats. The term ‚hydrogenated oils‘, however, can include both fully hydrogenated oils (which do not contain trans fats) and partially hydrogenated oils. It is important to check the nutritional information to determine if trans fats are present.
The good news is that many countries have taken measures to regulate the use of trans fats in food. Nevertheless, it is important for consumers to be aware and actively look out for trans fats. The best way to reduce trans fat in the diet is to favor fresh, unprocessed foods. Cook at home with healthy oils such as olive oil, coconut oil or canola oil. Avoid processed foods, which often contain trans fats in the form of hydrogenated oils.
