Fats in nutrition: good vs. bad
Fats in nutrition: good vs. bad
fats in nutrition: good vs. bad
Fats are an important part of our diet and play a crucial role in our health. In recent years, fats have often been seen as unhealthy and responsible for weight gain and cardiovascular diseases. But is that really the case? In this article we will take a look at different types of fats and find out which of them are good and which are bad for our health.
The basics of fats
Fats are macronutrients that represent an important source of energy for the body. They consist of fatty acids, which can be divided into saturated, unsaturated and trans fatty acids. The two main types of unsaturated fatty acids are simply unsaturated fatty acids (mufa) and polyunsaturated fatty acids (Pufa).
saturated fat: good or bad?
S saturated fats were long seen as "bad" fats that could increase the risk of cardiovascular diseases. They are mostly fixed at room temperature and are mainly found in animal products such as meat, butter and cheese. However, several studies have shown in recent years that the connection between saturated fatty acids and cardiovascular diseases may not be as strong as it used to be.
A study from 2017, published in the American Journal of Clinical Nutrition, found that a moderate absorption of saturated fatty acids could be associated with a lower risk of strokes. However, it is still important to keep the intake of saturated fats in moderation. The American Heart Association recommends that no more than 5-6% of the total calorie intake should come from saturated fats.
unsaturated fat: The good fats
In contrast to saturated fats, unsaturated fats are often referred to as "good" fats because they have been shown to have positive effects on health. Mufas and Pufas can be found primarily in vegetable sources such as olive oil, avocados, nuts and seeds.
Simply unsaturated fatty acids (mufas)
Mufas are a kind of unsaturated fatty acids that occur in food such as olive oil, peanut butter and avocados. Studies have shown that consumption of Mufas can be associated with a lower risk of cardiovascular diseases and type 2 diabetes.
A study from 2013, published in the Journal of the American College of Cardiology, found that the consumption of Mufas was associated with a lower risk of cardiovascular diseases. It is recommended to use Mufas as a replacement for saturated fats to benefit from your health advantages.
polyunsaturated fatty acids (pufas)
Pufas are another type of unsaturated fatty acids that can be found in food such as fish, walnuts and flax seeds. They are rich in omega-3 and omega-6 fatty acids that are crucial for good health.
omega-3 fatty acids are known for their anti-inflammatory properties and are associated with better heart health. According to a study from 2017, published in the Journal of the American Medical Association, omega-3 fatty acids could reduce the risk of cardiovascular diseases.
However, it is important to observe the balance between omega-3 and omega-6 fatty acids. Excessive consumption of omega-6 fatty acids in relation to omega-3 fatty acids can increase inflammatory processes in the body. It is therefore recommended to limit the consumption of processed food and vegetable oils with a high omega-6 content. trans fatty acids: the worst fats
Trans-fatty acids are the most unsuccessful fats and should be avoided in the diet. They arise in the hardening of vegetable oils and mainly occur in processed foods such as snacks, fast food and fried foods.
Trans fatty acids have been shown to increase the risk of cardiovascular diseases because they can increase LDL cholesterol levels and lower HDL cholesterol level. The American Heart Association recommends to limit the consumption of trans fatty acids to less than 1% of the total calorie intake.
How much fat should we eat?
The total amount of fat that we should consume daily depends on our individual needs. The German Nutrition Society recommends that fats should make up about 30% of the total calorie intake.
However, it is important to note that not all fats are the same. Instead of just focusing on the amount of fat, we should concentrate on the quality of the fats we consume. Saturated and trans fatty acids should be reduced to a minimum, while the focus should be on unsaturated fatty acids. FAZIT
Fats are an important part of our diet and play a crucial role in our health. Saturated and trans fatty acids should be minimized or avoided due to their negative effects on health. On the other hand, unsaturated fatty acids, including mufas and pufas, have positive effects on health and should be preferred.
It is important to find the right balance between different fatty acids and to keep the total fat quantity in moderation. A balanced diet that is rich in unsaturated fats can help reduce the risk of cardiovascular diseases and other health problems. It is recommended to adhere to the guidelines of the German Nutrition Society and to pay attention to a healthy diet when choosing fat.