Knowledge blog
Fats and oils - which ones are healthy?
Themen dieses Blogartikels:
Table of contents
- Definition: What is fat?
- Oils and Fats: What's the Difference?
- What functions do oils and fats have?
- What about the high energy density of fats?
- Difference between saturated and unsaturated fatty acids
Saturated fatty acids: definition and functions - What are monounsaturated fatty acids?
What are polyunsaturated fatty acids? - Omega-6 fatty acids
- Omega-3 fatty acidsWhere do you get omega-3 fatty acids?
- The right ratio of Omega-3 and Omega-6
- These oils support healthy cell membranes
- Conclusion: Use fats, oils, etc. consciously
- Sources & Bibliography
Definition: What is fat?
Fats, or lipids, are flavor carriers used in frying, baking, and cooking, or in salad dressings. However, their energy content should not be underestimated. Therefore, those who are careful about their diet prefer low-fat foods to save calories.
But fat fulfills several important functions in the body. Instead of avoiding it, you should pay more attention to which fats and their fatty acid composition you use in your cooking.
Oils and fats: what's the difference?
Oils are fats that have a liquid consistency at room temperature. Their low melting point is due to their high content of unsaturated or polyunsaturated fatty acids. This is why olive oil and rapeseed oil are so suitable for cooking.
What functions do oils and fats have?
One of the most important functions of fats is to provide you with energy that your body can store.
Fats and oils also serve as
- Building material of cell membranes
- Flavor and aroma carriers
- Thermal protection and protective padding for internal organs such as kidneys and brain
- Building block for the structure and development of cells and nerve tissue
What about the high energy density of fats?
Fats contain more than twice as many calories as carbohydrates and proteins. Excess fat in the diet is suspected to be linked to diet-related diseases such as obesity, type 2 diabetes, and heart disease.¹
However, it would be wrong to generalize: Some fats can even prevent diseases and have a positive influence.²'³ Therefore, it's important to know which fats are good and which are better consumed in moderation. The distinction between unsaturated and saturated fatty acids plays a role here.
Difference between saturated and unsaturated fatty acids
"Saturation" refers to the chemical structure of fats: A saturated fatty acid has no double bonds, while an unsaturated fatty acid has one or more double bonds, for example, to make membranes more elastic. Saturated fatty acids should make up the smaller portion of your diet . To understand the reasons, let's take a closer look at both fats.
Saturated fatty acids: definition and functions
The body can produce saturated fatty acids itself or obtain them from food. The problem: These fats can raise LDL cholesterol levels.⁴ Since LDL (low-density lipoprotein) cholesterol is considered "bad" cholesterol, saturated fatty acids should make up less than 10 percent of your total daily calories.
Although they are considered unhealthy, they are important for the body in moderation. They serve as an energy source and storage and are involved in organ protection and cell structure, among other functions.
Saturated fatty acids are found in various foods, including:
- Animal fats such as butter
- High-fat sausages
- Cheese
- High-fat sweets
- Coconut oil and palm fat
Coconut and palm oil also contain a small amount of medium-chain fatty acids (around 10 to 15 percent): These so-called medium-chain triglycerides (MCTs) are said to have positive effects on well-being. Special products containing pure MCT oil can be useful in this context.⁵
What are monounsaturated fatty acids?
Monounsaturated fatty acids are considered easily digestible, wholesome, and healthy fats. They can help your body absorb fat-soluble vitamins A, D, E, and K.
Humans can produce a certain amount themselves, but some must be ingested through food. Foods containing unsaturated fatty acids include, for example,
- Vegetable oils such as olive oil, walnut oil or rapeseed oil
- Vegetable spread such as margarine
- Avocados
- Fish such as salmon and herring
- Nuts and seeds
The most important of these fatty acids is oleic acid: This omega-9 fatty acid is important for the function of cell membranes and as an energy source. It may help lower "bad" LDL cholesterol in the blood and thus protect against cardiovascular disease or stroke.⁶
What are polyunsaturated fatty acids?
Polyunsaturated fatty acids have multiple double bonds . Unlike monounsaturated fatty acids, they are essential and must be ingested through food . They are involved in cell structure, regulate fat metabolism, and support the production of signaling and messenger substances such as hormones .
A high intake of certain essential fatty acids can lower LDL and total cholesterol levels in the human body. We are particularly interested in omega-3 and omega-6 fatty acids .
Omega-6 fatty acids
These unsaturated fatty acids, which include linoleic acid and arachidonic acid, have a bad reputation because foods typically contain significantly more omega-6 than omega-3 fatty acids.
They make an important contribution to health, for example through their conversion to prostaglandins , substances that influence the spread and severity of inflammation. In cases of omega-3 fatty acid deficiency or omega-6 fatty acid excess, increased levels of group 2 prostaglandins are produced. These have an inflammatory effect and may thus contribute to the development of arteriosclerosis and many other inflammatory diseases.⁷
Omega 6 and Omega 3 compete for an enzyme during conversion into their functional form. If their ratio is incorrect, the activation is unbalanced, and the effects of one group predominate
Omega-3 fatty acids
Omega-3 fatty acids include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). EPA and DHA are particularly important for your body: They are formed, among other things, from ALA, although this conversion is often inhibited by high levels of omega-6 fatty acids.
Omega-3 fatty acids are incorporated into cell membranes and stored there as phospholipids . Phospholipids ensure the stability and elasticity of cell membranes and serve as storage for EPA and DHA . When needed, these fatty acids are released and used as precursors for eicosanoids – hormone-like substances that control various bodily functions and are converted into, among other things, prostaglandins.
Good to know: In contrast to omega-6 fatty acids, EPA forms group 3 of prostaglandins, which have a more anti-inflammatory effect.
Where do you get omega-3 fatty acids?
EPA and DHA intake can be obtained from fatty fish, seafood, and algae. Make sure to look for organic certification , for example, in the case of algae farming, and the lowest possible levels of pollutants and heavy metals.
Since the quality of many fish and omega-3 sources is suffering due to the global plastic and waste problem and overfishing of the oceans, you can use supplements without having to worry about environmental pollution. When purchasing omega-3 supplements, pay attention to product quality and origin. Also pay attention to the Totox value – this freshness value indicates how strongly the oil is oxidized. A lower value indicates fresh, high-quality oil that is less susceptible to harmful oxidation and therefore better for your well-being.
MITOcare products meet these parameters. They provide you with sufficient EPA and DHA – without a fishy taste.
Incidentally, the intake of ALA can improve EPA/DHA levels if the conversion to these fatty acids is successful, i.e. the enzyme is not busy with omega-6 fatty acids.
The right ratio of Omega-3 and Omega-6
Omega-6 and omega-3 should be consumed in a specific ratio: a ratio of 1:1 to 5:1 is recommended. Too many omega-6 fatty acids block corresponding omega-3 reactions and can increase inflammation.
However, the German diet usually contains products that contain much more omega-6, so the typical ratio is closer to 20:1. So, make a conscious effort to include more omega-3 foods in your diet.
These oils support healthy cell membranes
The body needs certain fatty acids to build cell membranes, which, depending on the cell type and membrane, consist of approximately 76 percent diverse lipids. Just four tablespoons of oil a day can actively support your cell membranes.
You should not use just any oil, but one of the following cooking oils:
- 1 tbsp polyphenol-rich, virgin organic olive oil (cold-pressed, tastes slightly bitter due to the polyphenol content)
- 1 tbsp fish or algae oil (pay attention to the quality, preferably free of heavy metals)
- 1 tbsp MCT oil (medium-chain fatty acids extracted from coconut oil)
- 1 tbsp of a phospholipid-rich liquid, which cell membranes are mainly made of, for example our Lipo Curcumin Booster CURCUMIN or Lipo Glutathione Booster
Conclusion: Use fats, oils, etc. consciously
The choice of fats and oils you use in your food should not be primarily a question of calories, but rather based on their fatty acid composition . As with all questions concerning nutrition, the answer for fats and oils is: Conscious and informed consumption will get you further.
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This article is based on carefully researched sources:
Bibliography
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- ernaehrungs-umschau.de/news/24-08-2017-studien-zeigen-erhoehte-ldl-konzentration-im-blut/
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- Lopez-Huertas E. (2010). Health effects of oleic acid and long chain omega-3 fatty acids (EPA and DHA) enriched milks. A review of intervention studies. Pharmacological research, 61(3), 200–207.
- Gomez, I., Foudi, N., Longrois, D., & Norel, X. (2013). The role of prostaglandin E2 in human vascular inflammation. Prostaglandins, leukotrienes, and essential fatty acids, 89(2-3), 55–63.