Fat doesn’t have the best reputation and is still commonly considered the number one fattening food. Not all fats are inherently unhealthy. Some can even help you lose weight! We explain the differences and reveal which fats are better to avoid – and which foods you can safely enjoy.
1. Our bodies need fat
Fats are not only vital for us as a source of energy. The body cannot utilize many important vitamins (including A, D, E, and carotene) without fat.
2. A maximum of 80 grams of fat per day
The German Society for Nutrition recommends a maximum of 80 g of fat per day. If you want to lose weight, reduce the amount to a maximum of 30 g per day.
3. It is best to reduce saturated fat
Saturated fatty acids (e.g. from butter, lard, meat, and ready meals) should only be consumed rarely. Because they can u. increase cholesterol levels.
4. Saturated fat makes you fat
Another problem: Our body stores the energy from saturated fatty acids directly in adipose tissue. This is how unwanted love handles accumulate.
5. Unsaturated fats are important
Monounsaturated and polyunsaturated fatty acids are generally considered much healthier. They are essential, our body needs them but cannot produce them.
6. The character is happy about canola oil
The monounsaturated fatty acid oleic acid (e.g. from olive or rapeseed oil, avocados, and nuts) can lower cholesterol levels and support the metabolism.
7. Omega-3 fatty acids for weight loss
The polyunsaturated omega-3 fatty acids have a beneficial effect on lipid metabolism. They break down neutral fats and promote good HDL cholesterol.
8. Omega-6 fatty acid: Pay attention to the ratio
Omega-6 fatty acids such as linoleic acid are also healthy, but we consume too many of them these days. A ratio of 4:1 (omega-6 to omega-3 fatty acids) is ideal.
9. Fish and oils are top suppliers
Omega-3 fatty acids are mainly found in fatty fish such as salmon and mackerel, but also in linseed oil. Omega-6 fatty acids are mainly in vegetable oils (e.g. safflower oil).
10. Unhealthy trans fats
During the industrial hardening of vegetable oils (e.g. for pastries, fried foods, or crisps), trans fats can arise, which e.g. increase the risk of cardiovascular disease.
