Are you searching about Good Fat Vs. Bad Fat in detail? If yes, you are on the right page. Read on to know more about the different types of fats and their benefits and risks.
Fats are one of the primary nutrients and are essential for our health. They only become unhealthy if we overeat them. And we should be careful which fats we choose. The decisive factor is their content of saturated and unsaturated fatty acids; a ratio of 1: 2 is optimal.
Every good cook knows that fats and oils are essential to flavor carriers. In addition, with the help of fat droplets, the intestine also absorbs specific vitamins (A, D, E, K) and essential unsaturated fatty acids.
Besides carbohydrates and proteins, fats are one of the three primary nutrients. They have different functions: the fat pad under the feet serves as a shock absorber when walking, under the skin as protection against the cold, and as an energy reserve. Fats can be of vegetable or animal origin.
For example, they can be in peanuts, flaxseed, milk, meat, or fish. A healthy diet depends primarily on the composition of these fats.
Good Fats Vs. Bad Fats
So-called good fats, which are rich in unsaturated fatty acids, are mainly considered to be healthy. These acids provide the body with components that cannot produce themselves, so they are also referred to as essential fatty acids.
Many unsaturated fatty acids exist in fish, such as pikeperch or saithe. These acids can also be in rapeseed, soy, or olive oil.
Nutrition experts differentiate between essential unsaturated fatty acids: the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid. The body needs these to produce vital cell membrane components and several messenger substances.
So-called saturated fatty acids are unimportant. They occur in pure fats such as butter or goose fat, milk, beefsteak, or chicken legs. In contrast to unsaturated fatty acids, the body can also produce the components of saturated fatty acids itself.
Saturated fatty acids are also found in numerous ready-made products; for example, oils are heated too long and harden when processing potato chips. Saturated fatty acids are risk factors for vascular diseases. More recent studies from the USA show that one should not consume too many saturated fatty acids.
The reason is that a body’s energy does not need fatty acids to get stored in adipose tissue. If you take in more energy than you need over an extended period, your fat storage also increases. And this is particularly noticeable on the stomach, hips, or buttocks.
The German Nutrition Society recommends 60 to 80 grams of fat per day. The proportion of saturated fatty acids should be 16 grams for women and 19 grams for men.
The German Nutrition Society (DGE) advises adults to cover 30 percent of their daily energy needs with fats. These should consist of approximately equal parts of saturated, monounsaturated, and polyunsaturated fatty acids. The proportion of alpha-linolenic acid in the daily calorie intake should be 0.5 percent, that of linoleic acid 2.5 percent.
Alpha-linolenic acid, also called omega-3 fatty acid, is the essential fatty acid, and linoleic acid is the omega-6 fatty acid. Essential fatty acids are long-chain, polyunsaturated fatty acids; they control many vital processes in the organism. They are crucial components of the cell membrane and ensure that transport processes, such as oxygen and other functions, can be carried out in the cell membranes.
If you’re not getting enough essential fatty acids like omega-3 and omega-6, it can lead to disturbances in the organism. The healthy skin cell membranes cannot retain, and the production of lipids reduces.
Lipids are an essential part of the skin’s layer. They stop the water leaking through the skin and ensure a young, fresh complexion. If too few essential fatty acids are absorbed, skin changes, hair loss, impaired eyesight, or a weakened immune system can occur.
These Foods Contain Essential Fatty Acids:
- unrefined, organic linseed oil
- Wheat germ
- Coldwater fish such as trout, mackerel, carp, herring, salmon, or tuna
- Sesame, safflower, and sunflower oils
- Dairy products with a reduced fat content
Saturated fatty acids are the so-called bad fats. Eat as little as possible of the foods that contain saturated fatty acids because the body has difficulty breaking down the bad fats.
If you overeat it, the fats accumulate as fat pads on the stomach, legs, and buttocks, LDL cholesterol and low-density lipoprotein increase in the blood.
LDL cholesterol is a fat-protein compound that binds fat-soluble substances such as cholesterol and transports vital cholesterol from the liver through the bloodstream to the various tissues. If there is too much LDL cholesterol in the blood, the cholesterol can stick to the vessel walls. Circulatory disorders can arise.
You can see here which foods you should rather avoid because of the bad fats:
- Fat milk products such as whole milk, cheese, cream, quark, cream butter
- Red meat such as pork, beef, lamb, veal
- Sausages such as liver, tea, cervelat, blood sausage, salami, Cabanossi
- Ready-made products like cookies, potato chips, and frozen fries
Trans fatty acids industrially produced from hydrogenated vegetable oils are also considered bad fats. Minimum consumption of three to a maximum of five grams per day is allowed, but it is better to live without the harmful fats.
Trans fats are less healthy than saturated fats. They are bad for the heart, raise cholesterol, and increase vascular diseases such as heart attacks and strokes. They are nasty, fattening foods. These are those foods:
- Ready-made products such as cookies, potato chips, frozen fries, croissants, doughnuts, microwave popcorn
- Industrial-ready meals in cans or bags
- Sugary soft drinks such as Cola, Fanta, Sprite ready meals
- Solid shortening such as margarine
There are natural fat bombs hidden in many healthy foods. Avocado is an excellent example: with 50 grams of fat per fruit, fruit provides just as much fat as in one and a half bars of chocolate. Still, avocado is healthy because of the many nutrients it contains.
Walnuts are a second good example; they have around 65 grams of fat per 100 grams. They are a good and healthy snack in between meals in small quantities.
You don’t eat industrially produced fruit yogurt in the morning but lean yogurt with fresh fruit. Instead of red, high-fat fish such as tuna or salmon, it is better to use white, low-fat fish such as saithe or cod.
Trout and sea bream are other healthy alternatives. Whichever fish you choose, fish contains valuable protein, fewer calories than most types of meat, and fills you up for a long time. Delicious fish recipes are easy to find.