The right fats for the kitchen

The right fats for the kitchen

The right fats for the kitchen

Fats are an important part of our diet and play a crucial role in our health. There are a variety of different fats to choose from in the kitchen, but not all are created equal. In this article we would like to give you an overview of the different types of fats and help you choose the right fats for your kitchen.

Why are fats important?

Fats are an important source of energy and provide important fat-soluble vitamins such as vitamins A, D, E and K. In addition, they play a crucial role in maintaining healthy skin and hair, regulating body temperature and healthy brain function. It is therefore important to integrate the right fats into our diet.

Saturated fats

Saturated fats are found in animal foods such as meat, dairy products and eggs. They have a reputation for being unhealthy and increasing the risk of heart disease. However, there are studies that suggest the connection between saturated fats and heart disease is more complex than originally thought.

It is now believed that not all saturated fats are created equal. For example, coconut oil contains a specific type of saturated fatty acids known as medium-chain triglycerides (MCTs). MCT oil has been shown to stimulate metabolism and may aid weight loss. However, saturated fats should be enjoyed in moderation and not consumed in excess.

Unsaturated fats

Unsaturated fats are the healthier fats and should make up a majority of our fat intake. They are mainly found in vegetable oil, nuts, seeds and fish. There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats.

Monounsaturated fats

Monounsaturated fats are found in foods like olive oil, avocados and nuts. They are known to lower blood cholesterol levels and reduce the risk of heart disease. They also have anti-inflammatory properties and are a good source of vitamin E, which acts as an antioxidant.

Polyunsaturated fats

Polyunsaturated fats are found in foods such as fish, walnuts and flaxseeds. They are rich in omega-3 and omega-6 fatty acids, which are essential fatty acids that our bodies cannot produce on their own.

Omega-3 fatty acids have been shown to reduce the risk of heart disease, reduce inflammation and improve brain function. Omega-6 fatty acids play an important role in regulating metabolism, skin health and hormone production. It is important to maintain a balance between omega-3 and omega-6 fatty acids in the diet.

Trans fats

Trans fats are the unhealthiest type of fat and should be avoided in the kitchen. They are created through a chemical process called hydrogenation, which converts oils into more solid fats to extend the shelf life of food. Trans fats increase the risk of heart disease because they increase blood cholesterol levels and can promote inflammatory processes in the body.

Trans fats are found in many processed foods, especially fried foods, baked goods, snack foods, and margarine. Therefore, always read the ingredients on the labels and avoid foods that contain trans fats.

The right fats for the kitchen

When preparing food in the kitchen, you should make sure to use healthy fats. Good choices are high-quality vegetable oils such as olive oil, rapeseed oil and sunflower oil. These contain a high amount of monounsaturated fatty acids and are a good source of vitamin E.

If you want to fry or deep-fry at high temperatures, you should use heat-stable oils such as coconut oil, avocado oil or peanut oil. These oils have a higher smoke point and can withstand higher temperatures without losing their health benefits or forming harmful compounds.

Cold-pressed oils, such as linseed oil, hemp oil or walnut oil, are a good choice for salads and cold dishes. These oils are rich in omega-3 fatty acids and have anti-inflammatory properties.

Nuts and seeds are another good source of healthy fats. You can add them to salads, cereals or yogurt to increase the nutrient density of your meals.

Conclusion

Fats are an important part of our diet and play a crucial role in our health. When choosing fats for cooking, it's important to look for healthy options like unsaturated fats and limit your consumption of saturated and trans fats. Remember that the quality of fats is just as important as the quantity. Choose high-quality, cold-pressed and organic options to maximize health benefits.

You can find out more about natural and healthy nutrition in our guide magazine Your-Heilpraktiker.com