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 large number of different fats to choose from in the kitchen, but not everyone is the same. In this article we would like to give you an overview of the different types of fats and help you to choose the right fats for your kitchen.

Why are fat important?

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

saturated fats

Saturated fats are contained in animal foods such as meat, dairy products and eggs. You have the call to be unhealthy and increase the risk of heart disease. However, there are studies that indicate that the connection between saturated fats and heart diseases is more complex than originally assumed.

It is now assumed that not all saturated fatty acids are the same. For example, coconut oil contains a specific type of saturated fatty acids, which are known as medium -chain triglycerides (MCTS). MCT oil has shown that it stimulates the metabolism and can help you lose weight. Nevertheless, saturated fats should be enjoyed in dimensions and not excessively consumed.

unsaturated fats

Unsaturated fats are the healthier fats and should make up a large part of our fat recording. They are mainly contained in vegetable oil, nuts, seeds and fish. There are two types of unsaturated fatty acids: simply unsaturated fats and polyunsaturated fats.

simply unsaturated fats

Simply unsaturated fats are contained in foods such as olive oil, avocados and nuts. You are known to lower cholesterol levels in the blood and reduce the risk of heart disease. They also have anti -inflammatory properties and are a good source for vitamin E that acts as antioxidants.

polyunsaturated fats

Pilented fats are contained in food such as fish, walnuts and flax seeds. They are rich in omega-3 and omega-6 fatty acids that are essential fatty acids that our body cannot produce themselves.

omega-3 fatty acids have shown that they can 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 keep a balance between omega-3 and omega-6 fatty acids in nutrition.

trans fat

Trans fats are the most unsuccessful nature of fats and should be avoided in the kitchen. They arise from a chemical process called hydrogenation, in which oils are converted into more solid fats in order to extend the durability of food. Trans fat increase the risk of heart diseases because they can increase cholesterol levels in the blood and promote inflammatory processes in the body.

trans fats occur in many processed foods, especially in fried foods, baked goods, snacks and margarine. Therefore, always read the ingredients on the labels and avoid food that contain trans fats.

The right fats for the kitchen

To prepare food in the kitchen, you should make sure to use healthy fats. A good choice are high -quality vegetable oils such as olive oil, rapeseed oil and sunflower oil. These contain a high amount of simply unsaturated fatty acids and are a good source for vitamin E.

If you want to fry or 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.

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

nuts and seeds are another good source for healthy fats. You can give them in salads, muesli or yogurt to increase the nutrient density of your meals.

FAZIT

Fats are an important part of our diet and play a crucial role in our health. When choosing fats for the kitchen, it is important to pay attention to healthy options such as unsaturated fats and to limit the consumption of saturated fats and trans fats. Remember that the quality of the fats is as important as the quantity. Choose high -quality, cold -pressed and biological options to maximize the health benefits.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com