Fats have a bad reputation - but they absolutely belong on our menu. Find out here which fats are good and which are bad for your body and why. Because fats play an important role for our body. They are vital for our brain, our nerves, for every single cell and therefore for our general health.
What are fats anyway?
Fats are also known as lipids and are used in everyday language primarily in the area of nutrition. The "components" of fats are fatty acids, just as simple sugars are in carbohydrates and amino acids are in proteins. In fact, there are different types of fats, namely fatty acids, fats and fatty oils, waxes, and a few others (phospholipids, sphingolipids and isoprenoids). Today, however, we will be looking primarily at the first two groups.
So back to nutrition! Fat acts as an ideal carrier of flavor and aroma, which is why butter and oil are often used for cooking. In reality, however, fat is primarily there to generate energy. With 9 kilocalories per gram, fat contains twice as many kilocalories as proteins and carbohydrates. These 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 they are bound in the body, they function as a long-term energy store. Fat can be a real energy booster for you - but - and this is very important - only in moderation! Because too much fat overwhelms your body and can harm it (more on this below). The recommended amount of energy that an adult should consume per day from fat is around 30%. As a general rule of thumb, you should remember that no matter how much you weigh, you should not eat more than 60 to 80 grams of fat per day.
Other functions of bound fat include insulation against temperatures and mechanical protection. Fat also helps to metabolize other important nutrients in the first place. The fat-soluble vitamins A, D, E and K, for example, can only be absorbed through fat and require so-called essential fatty acids for this process. For example, it is recommended 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 are generally made up of up to 26 carbon atoms in chain formation. If these atoms are partially or completely double-bonded, then you have an unsaturated fatty acid. If there are no double bonds between the carbon atoms, then it is a saturated fatty acid.
Saturated fatty acids ...are considered the “bad” fats because they are known to increase cholesterol levels if 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 a messenger substance for our nervous system. Therefore, please do not completely eliminate saturated fatty acids from your diet, but 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 the body's absorption of vitamins and can lower cholesterol levels in the body. Your body cannot produce these fats itself, but urgently needs them. Therefore, you must consume them externally in the form of food. They are considered essential foods.
Which fatty acids have which properties 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 to reduce inflammation in our body because they can be used to form anti-inflammatory fatty hormones. Rheumatism patients in particular should therefore make sure to consume long-chain omega-3 fatty acids! They also have the ability to expand blood vessels and thus reduce the risk of developing thrombosis. | Mainly in fatty fish such as salmon or mackerel and vegetable oils: olive, rapeseed, linseed 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 vitamin absorption from food and can also lower cholesterol levels. | Generally in vegetable oils from nuts and avocados. But especially in olive oil. |
IMPORTANT: Your body needs all of these fatty acids, they are essential for healthy functioning. However, it cannot produce most of them itself. So make sure you get enough of them through food. In the western world, unfortunately, excessive amounts of omega-6 are consumed through food, resulting in an average ratio of 15:1. Studies have shown that this promotes many diseases, including chronic ones. The two fatty acids should actually be consumed in a much lower ratio, as they have opposite 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? In general, too much fat intake, regardless of the type, can lead to health problems. This includes obesity, increased blood fat levels, high blood pressure or heart disease.
In conclusion, we can say: fat does not necessarily mean bad and 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 firmly included in your diet. On the other hand, note that many foods contain fat. Since these are very rich with 9 kilocalories per gram of fat, the "healthy" fats are also noticeable, so enjoy everything 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-besseres-fett-8035.php
• https://www.apotheken-umschau.de/gesund-halten/ernaehrung/was-sind-eigentlich-fette-711759.html
• https://www.aok.de/pk/magazin/ernaehrung/gesunde-ernaehrung/gute-fette-besser-fette/
• https://www.wolfs-apotheke.de/gesundheitsbibliothek/index/fettsaeuren/
