Fats have a bad reputation – but they absolutely belong in our diet. Find out here which fats are good and which are bad for your body, and why. Because fats play a vital role in our bodies. They are essential for our brain, our nerves, for every single cell, and therefore for our overall health.
What exactly are fats?
Fats are also known as lipids and are primarily used in our everyday language in the context of nutrition. The "building blocks" of fats are fatty acids, just as simple sugars are the building blocks of carbohydrates and amino acids are the building blocks of proteins. In fact, there are various types of fats, namely fatty acids, fats and fatty oils, waxes, and several others (phospholipids, sphingolipids, and isoprenoids). Today, however, we will mainly consider the first two groups.
So, back to nutrition! Here, fat acts as an ideal carrier of flavor and aroma, which is why butter and oils are so often used for frying. However, fat is primarily a source of energy. With 9 kilocalories per gram, fat contains twice as many kilocalories as proteins and carbohydrates, which have a calorific value of around 4 kilocalories per gram.
What function do fats have in the body?
Fats have several functions, but the most important is that once stored in the body, they act as a long-term energy reserve. Fat can therefore be a real energy booster for you – however, and this is very important – only in moderation! Too much fat overloads your body and can be harmful (more on this below). The recommended amount of fat that an adult should consume daily is approximately 30% of their energy needs. As a general rule of thumb, regardless of your weight, you shouldn't eat more than 60 to 80 grams of fat per day.
Other functions of bound fat include insulation against temperature and mechanical protection. Fat also helps in the metabolism of other important nutrients. For example, the fat-soluble vitamins A, D, E, and K can only be absorbed through fat and require so-called essential fatty acids for this process. Therefore, it is recommended, for instance, to garnish raw carrots in a salad with oil so that your body can absorb the vitamins.
What is the difference between saturated and unsaturated fatty acids?
You've probably heard the terms saturated and unsaturated fatty acids before. But do you know the difference and what they mean for your body? Fatty acids generally consist of up to 26 carbon atoms in a chain structure. If these atoms are partially or completely double-bonded, it's an unsaturated fatty acid. If there are no double bonds between the carbon atoms, it's a saturated fatty acid.
Saturated fatty acids are considered the "bad" fats because they are known to raise cholesterol levels when consumed in excess. This, in turn, can increase the risk of cardiovascular disease or diabetes.
However, they also have important functions, for example, they act as messenger substances for our nervous system. Therefore, please do not completely eliminate saturated fatty acids from your diet, but rather enjoy them in moderation.
Unsaturated fatty acids have the reputation of being the "good" fats. They are further divided into monounsaturated (Omega-9) and polyunsaturated (Omega-3 and Omega-6) fatty acids. Monounsaturated fatty acids are very important for vitamin absorption in the body and can lower cholesterol levels.Your body cannot produce these fats itself, but it urgently needs them. Therefore, you must obtain them externally in the form of food. They are considered essential nutrients.
What properties do the different fatty acids have, and where are they found?
| Type of fat | Effect | Included in |
| Omega-3 fatty acids | They ensure that our cells remain stable, support our memory, strengthen our immune system, and help reduce inflammation in our body, as anti-inflammatory lipid hormones can be produced from them. Rheumatism patients in particular should therefore make sure to consume long-chain omega-3 fatty acids! They also have the ability to dilate blood vessels, thus lowering the risk of thrombosis. | Especially in fatty fish such as salmon or mackerel and vegetable oils: olives, rapeseed, flaxseed and algae. |
| Omega-6 fatty acids | They are used for growth and repair processes, help in the formation of tissue hormones and promote (good) inflammation as a kind of protective mechanism of the immune system, for example in the case of infections. | In animal fats from meat and dairy products, and sunflower and corn oil. |
| Omega-9 fatty acids | They are very relevant for the absorption of vitamins from food and can also lower cholesterol levels. | Generally found in vegetable oils from nuts and avocados. But especially in olive oil. |
IMPORTANT: Your body needs all these fatty acids; they are essential for healthy function. However, it cannot produce most of them itself. Therefore, make sure you consume enough of them through your diet. Unfortunately, in the Western world, excessive amounts of omega-6 are consumed through food, resulting in an average ratio of 15:1. Studies have shown that this contributes to many diseases, including chronic ones. The two fatty acids should actually be consumed in a much lower ratio, as they have opposing effects that ideally neutralize each other (triggering and inhibiting inflammation, constricting and dilating blood vessels).
When are fats unhealthy?
It becomes unhealthy when we consume too much fat. What happens then, you ask? Generally speaking, excessive fat intake, regardless of the type, can lead to health problems. These include, among other things, obesity, elevated blood lipid levels, high blood pressure, and heart disease.
In conclusion, it's safe to say that fat isn't inherently bad or unhealthy! In fact, fat in moderation is essential for a balanced diet and many metabolic processes in the body. Omega fatty acids, in particular, should be a regular part of your diet. Conversely, keep in mind that fats are found in a great many foods. Since these fats are quite calorie-dense (9 kilocalories per gram), even the "healthy" fats can have an effect, so everything should be consumed in moderation.
Sources
• https://pubmed.ncbi.nlm.nih.gov/12442909/
• https://pubmed.ncbi.nlm.nih.gov/29215589/
• https://www.gesundheitsforschung-bmbf.de/de/gutes-fett-schlechtes-fett-8035.php
• https://www.apotheken-umschau.de/gesund-bleiben/ernaehrung/was-sind-eigentlich-fette-711759.html
• https://www.aok.de/pk/magazin/ernaehrung/gesunde-ernaehrung/gute-fette-schlechte-fette/
• https://www.wolfs-apotheke.de/gesundheitsbibliothek/index/fettsaeuren/
