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Wild Salmon is Lower in Fat Than Farmed Salmon

On hearty wholemeal bread with a hint of spicy horseradish and a sprig of dill or steamed with a delicious mustard dip – salmon always tastes delicious! If you want to do something for your figure and the environment in addition to enjoying it, you should prefer the lower-fat wild salmon to the farmed salmon when shopping.

Wild salmon is the first choice

The range extends from one percent fat in wild salmon to more than 16 percent fat in farmed salmon. Wild salmon is, therefore, lower in fat than farmed salmon. However, the wild variant should not only be used for figure-friendly reasons: it is more expensive than farmed salmon, but the wild fish does not pollute the environment with medicines or excrement.

Of course, the wild salmon should still only be eaten sparingly. The following applies: the rare enjoyment of a wild fish is better than the frequent enjoyment of cheaper farmed fish. It is best for fish lovers to go for the products marked with the MSC seal. This seal guarantees that the fish comes from stock and is environmentally friendly fishing.

That’s why salmon is healthy

The fish with the pink flesh is extremely healthy. Salmon contains vitamins B6, B12, D, niacin, and folic acid. It also contains a lot of potassium, iodine, and omega-3 fatty acids.

The latter belongs to the group of polyunsaturated fatty acids and has a positive effect on cardiovascular health and rheumatic complaints. The omega-3 fatty acids are also involved in many reactions in the body’s cells and are stored less in body fat than saturated fatty acids.

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Cheap Fat in More and More Foods

Cheap fats such as palm oil are being used more and more frequently in foods. This is the result of a current long-term study with more than 115,000 foods.

The study

Since 2012, the percentage of cheap fat in food has been documented annually by the Codecheck advice portal. The latest survey now shows that cheap fat is being processed in more and more foods. This is an increase of 6.5 percent since the analysis began. According to the results of the study, there was even a 26 percent increase in nut and chocolate creams.

According to Codecheck, around 6.5 percent of the products examined were declared as containing palm oil in 2012 – in 2015 it was already 13 percent. This cheap fat is used for cooking and frying. But palm oil can also be found in chocolate, sausage products, or Asian-ready meals.

Palm oil

The extraction of palm oil has been highly controversial for years because it causes significant environmental damage. The use of palm oil as a portion of food plays a rather subordinate role.

International environmental protection organizations criticize above all the use of palm oil as a basis for fuel and in the production of candles and cosmetics because the establishment of huge plantations regularly destroys large areas of the tropical rainforest and thus also the habitat of various animal species threatened with extinction.

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Too Little Exercise: Are Children and Young People Becoming Sluggish and Fat?

From bed to school and from there in front of the screen: the image of lazy youth is widespread. How dramatic is the situation really? From bed to school and from there in front of the screen: the image of lazy youth is widespread. How dramatic is the situation really?

Mom and Dad’s Fears

Gunar Senf from the Faculty of Education at the University of Leipzig has done a lot of research in this area. The author of the book finds that there are definitely deficits. “Some children move too little and sit too much in front of the computer or smartphone.” Unfortunately, that always has something to do with the fear of the parents. “Many are overly cautious.”

dr Heinz Krombholz, on the other hand, describes the research on mobility in children and adolescents as “confusing”. For the scientific employee at the State Institute for Early Education (IFP) in Munich, one thing is certain: the situation is not as threatening as is often publicized – quite the opposite. “Look around the streets. The children ride bikes, skateboard or balance on the slackline.” Of course there would also be children who move less than others. “But it’s always been there.”

Krombholz also says: Inactivity is often not the problem of the children, but of the parents. The attitude of mother and father shapes the movement behavior of the offspring. And a lack of exercise is often related to the socio-economic conditions in the family.

This is confirmed by Ralf Sygusch from the Institute for Sports Science at the University of Erlangen-Nuremberg. The fact that children nowadays are just lazy couch potatoes because of media use is “total nonsense”. “Children can do both: run around all day and use their smartphone in the evening.” Sygusch also thinks that the parents are responsible. “You have to set an example.” Too much control and a meticulously planned daily routine tend to be counterproductive. “In principle, however, we are a long way from parents restricting their children’s range of motion.”

Bad feeling

But there seem to be some overly concerned parents. A survey by the opinion research institute YouGov reveals how strongly people think about security. Among other things, half of the 1002 mothers and fathers surveyed stated that they only allowed their offspring to play unsupervised on their own property or in the immediate vicinity. In addition, every second person gets a queasy feeling when the offspring steps outside the door alone.

Some companies are therefore sensing big business: Concerned parents can order the “Where is Lilly” tracking watch for 159 euros, among other things. Originally intended as a tracking device for pets, the inventors have extended the radius of action to include the offspring. The device description provides additional breeding ground for overly cautious parents: “Especially in today’s world, it is important to offer parents and their children security. Who is there when you need to buy something quickly and your child wants to continue playing in the garden?”

Comment by editor Irmtraud Fenn-Nebel: Wrong care – when parents exaggerate

On the one hand, it sounds stereotypical: “Today’s” children are only attached to their smartphones and are becoming short-sighted, addicted, fat, stupid and lazy. On the other hand, digital devices and the Internet are here and “today’s” parents have a hard time finding the right balance in dealing with them. But does that justify a development that can be observed at the same time: What makes them helicopter parents who constantly circle over their dear little ones under the mistaken assumption that they have to bear everything with them?

Yes, viewed objectively, the challenges of the digitized world cannot be compared with what today’s 30-year-olds grew up with. And those who are even older have different experiences. Diverting streams in the forest, watching “Daktari”, schoolbags in the corner at lunchtime and off to wherever. When the conversation turns to “in the past,” the wild dogs of yesteryear outdo each other with tales of great freedom and daring activities.

Why don’t they begrudge their own children that, why don’t they trust them? Flashback: When the child was born, it had cute, healthy feet. How happy you were about your first steps! This went well until the educators remembered their care and deprived the offspring of their mobility. Note: A child must have a smartphone, everyone has one, they just stare at it.

How about if everyone in the class gave up and took a digital break? It would be worth a try. But that doesn’t mean that the child will cycle anywhere in the time gained. It would have to be up the hill! And this traffic! unreasonable. Daddy/Mommy drive. They like to focus their day on child care. Now it sits with its healthy feet in the car, better: helicopter. And in the trap, because some wild dogs from back then simply overdid it in their 180-degree turn.

Comment Peter Groscurth: Upbringing problems? Superfluous discussion!

Listless, overweight children and strident parents who look after their offspring in a rushed and aggressive manner. Pictures as they are currently being used.

Morals seem to be declining. A wise man puts it: “Young people nowadays love luxury. They have bad manners, despise authority, have no respect for older people and gossip about where they should work. Young people no longer get up when older people leave the room They contradict their parents, rant in society, devour sweets at the table, cross their legs and bully their teachers.”

Is it really like that? What. Parents also take care of their children nowadays – and they just buck from time to time. But many see it differently: their own behavior – earlier in puberty – is all too quickly glorified.
There is constant noise and scolding. If children are not interested in sports, our country collapses. If they do without tablets and the like, our business location is threatened with existence as a developing country in the future.
In the 80s there was the supposedly constantly playing video game generation (on the Commodore 64 or Atari). And today? Today she is doing her job well and cheerfully, is efficient and raises her own children.
Why this outcry? Usually hyperactive psychologists or life coaches, who greedily write bitterly angry books and gossip on talk shows… May their works, dust-attracting, be outmoded on the shelves.

By the way, the quote from the clever man is more than 2400 years old and came from the mouth of the philosopher Socrates. Since this misanalysis, the earth has continued to rotate surprisingly cheerfully, including all human generations on it – almost as beautiful as helicopter parents, if they existed.

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Does Muscle Burn More Calories Than Fat? This Really Helps With Weight Loss

Those who want to burn calories and lose weight often start a diet. But sport is also important for success, which is due to the high calorie consumption of the muscles. Building muscle can help with weight loss.

Muscles have a higher energy requirement

Appropriate nutrition after training is crucial for building muscle. In particular, in addition to proteins, the calorie requirement must also be considered – “muscles need 100 to 200 kilocalories more energy per day in order to guarantee the build-up at all

Interesting is the high consumption of kilocalories of muscle mass. However, this is necessary, because the muscles have to be “supplied with blood, supplied, warmed up and ultimately also activated by the metabolic process all day long and that costs energy.” A kilo of muscle mass requires about 50 to 100 kilocalories per day, explains the Froböse.

Muscle also differs from fat in terms of weight: muscle is about 13 percent heavier and therefore requires significantly more energy. The big difference: “Fat is a passive organization.”

Burn Calories: Weight Loss by Building Muscle

The high calorie consumption of the muscles can be taken advantage of. Building muscle is also crucial for losing weight. Froboese explains this in a separate blog post

In it he describes that losing weight is a slow process with many small steps. In particular, he recommends beginners and returnees “start with two cardio and three strength units per week.” He’s not talking about several hours, the main thing is muscle building: “The fact is: If you want to burn excess fat, you have to build muscle.” As a result, losing weight initially stagnates, but the weight may even increase.

Nevertheless, the muscles are important because they help to get to the fat reserves faster. At rest, the body uses very little fat. But: “The more muscle I have, the more calories I burn – even when I’m resting,” he explains. If the body burns more calories in a day than it gets from food, it goes to the fat reserves – and the weight loss process begins.

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Life-Threatening Belly Fat: These Are The Dangers For Your Health

A small beer belly doesn’t matter – or does it? Doctors warn of the severe effects of obesity on our health. Belly fat in particular can be dangerous because it increases the risk of life-threatening diseases.

Danger to life from abdominal fat: Increased risk of heart attack

The messenger substances set inflammatory processes in motion. “Toxic accumulations in the liver and, in the worst case, liver failure can occur,” says Matthias Blueher, an endocrinologist at Leipzig University Hospital. When abdominal fat is accompanied by high blood pressure, altered lipid metabolism values ​​and elevated blood sugar, doctors speak of metabolic syndrome.

Even three of the four factors increase the risk of a life-threatening heart attack or stroke. The metabolic syndrome is therefore also referred to as the “deadly quartet”. In addition, too much abdominal fat promotes the development of diabetes. And the risk of a tumor is also higher.

Doctors differentiate between internal and external abdominal fat

However, belly fat is not just belly fat. Doctors differentiate between internal and external abdominal fat. The outside is easy to grip with the fingers. It is subcutaneous fatty tissue – the famous rolls of fat. “The inner abdominal fat is actually dangerous because it is not noticeable at first,” says Blüher.

Everyone can measure for themselves whether the proportion of abdominal fat is too high or not. A tape measure is placed at the waist between the ribs and pelvic bones. If the waist circumference is less than 94 centimeters for a man and less than 80 centimeters for a woman, everything is fine. “It becomes critical when the waist circumference of a man is over 102 and a woman over 88 centimeters,” explains Riedl. Then it is essential to reduce your own weight.

Avoid alcohol and heavy meals

Men aged up to 50 are particularly prone to internal abdominal fat. This is probably due to the sex hormone testosterone. “There is also increasing evidence that the development of internal abdominal fat is hereditary,” says Blüher. In addition to genetic factors, a diet that is too high in sugar and fat and too much alcohol such as beer also play a role.

If you want to lose weight and thus reduce your belly fat, you should therefore not drink alcohol for a while and avoid lavish meals. A healthy and balanced diet with lots of vital substances and minerals is beneficial. Because sugar and white flour cause blood sugar to rise, health-conscious people prefer to eat less.

Squats and bench presses for less belly fat

But nutrition is not everything. Movement is just as important. “Physical activity is a guarantee that the belly fat will be reduced,” says Prof. Ingo Froboese from the German Sport University in Cologne. The most important basic exercises of strength training include squats as a strength exercise for the legs or the so-called bench press for the entire upper body.

Ideally, those who want to lose weight are instructed by a trainer during the exercises. Sports such as walking, running, cycling or swimming can be used to improve endurance. The training should take place at least three times a week – around 45 minutes each time. The longer you train, the better for your body.

Vibration training – i.e. training on a vibrating plate – can also contribute to weight loss. The body muscles are vigorously shaken up, which can contribute to fat burning. But staying passive on the record doesn’t help much. “Instead, the body has to be moved on the device,” explains Froboese. This is sweaty and should definitely be done under the guidance of a fitness expert, at least the first time.

Choose a sport that suits you

Physician Riedl considers it important that the sport in question suits you. Anyone who has to bring themselves to go swimming should consider whether walking might not be a better choice. But it also has to be clear: “In order to lose 530 kilocalories from a bar of chocolate, you have to jog for 57 minutes or cycle for 76 minutes.” The best training is of little use if the diet is not adjusted as well. Froboese summarizes: “Eating and trimming, both have to be right.”

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Lose Weight Without Starving Yourself: These Five Foods Accelerate Fat Burning

It sounds too good to be true: losing weight without dieting can work. We show you which foods stimulate fat burning.

Lots of vitamins and minerals: grapefruit as a true super fruit

It is a real vitamin bomb: the grapefruit. The healthy fruit tastes bitter, but contains a particularly large amount of vitamin C, which promotes the development of connective tissue. The grapefruit owes its color to the dye lycopene, which also makes tomatoes red, for example.

The B vitamins contained in grapefruit, which are particularly important for the development of amino acids, i.e. protein building blocks, also boost the metabolism. The dietary fiber pectin leads to a feeling of satiety and also has a positive effect on blood sugar and cholesterol levels. However, most of the pectin is found in the skin and core of the fruit.

Furthermore, grapefruits also contain many minerals, including potassium, calcium, magnesium, iron and phosphate. Minerals are important for the body, but some of them have to be ingested through food.

Hot spices reduce cravings

Hot spices are also very healthy. The healing effect of the ginger root, for example, has been known in Asian medicine for centuries, according to NDR, and not only helps as a tea for colds. A study from New York proves that the root in water also helps with weight loss.
In food, hot spices such as ginger or chili lead to less cravings for salty, fatty and sweet foods.

The hot substance capsaicin in the chili pepper has an antioxidant and anti-inflammatory effect, as do the substances gingerol and shogaol contained in ginger. According to the Lucerne Health Center, the spiciness contained in chili increases

The vitamins and minerals contained in ginger in addition to the pungent substances, including vitamin C, magnesium, potassium, calcium and iron, are located directly under the peel.

Coffee: Germans’ favorite drink as a calorie burner

Coffee is the favorite drink of the Germans. Whether at work, at home or in a restaurant, on average everyone drinks 162 liters a year. The substances contained should even help with weight loss.

The caffeine in the beans stimulates the so-called thermogenes and, similar to the hot substances in ginger and chili, also boosts fat burning. According to the information platform, coffee should even relieve sore muscles after exercise. But be careful: Too much coffee can also have negative effects and harm the body.

Almonds as a power fruit

It has been known for a long time that nuts are said to help you lose weight. But in addition to walnuts, sweet almonds in particular are particularly good fat burners. Almonds are often counted among the nuts, but they are a plant species of the rose family. The core of the stone fruit is the almond, which botanists therefore count as a fruit.

The fruits contain many vitamins E and B, minerals such as calcium, magnesium, copper and zinc as well as valuable vegetable proteins and roughage. These ingredients and unsaturated fatty acids fill you up without the body absorbing many carbohydrates.

Buttermilk: Slimming through bacteria

The low-fat milk product, which is a by-product of butter production, gets its typically bitter taste from the addition of lactic acid bacteria. Buttermilk has less than 1% fat and is rich in minerals and vitamins.

With around 232 milligrams, just 500 milliliters cover more than 20 percent of the daily calcium requirement recommended by the German Society for Nutrition. This stimulates the breakdown of body fat and thus helps with weight loss. According to the Association for Independent Health Advice, calcium suppresses the production of the hormones calcitriol and parathormone in sufficient quantities, which means that the body stores less fat and fat loss increases.

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Hidden Calorie Bombs: These Supposedly Healthy Foods Make You Fat

When trying to lose weight, here are 7 foods you should know: They’re healthy, but they still contain hidden calorie bombs that can sabotage your summer diet if you’re not aware of it.

Losing weight not working? These 7 foods could be to blame

In general, when you take a closer look at the nutritional information, industrially processed and preserved products often have a high fat or sugar content. Sugar or other flavoring agents are added to most industrially processed foods, which leads to a high number of calories. The principle applies: homemade is always best!

In the following we have put together an overview of the foods for you that have significantly more calories than you would think at first glance.

You should not eat too much of it, especially not if you are on a diet, otherwise you may not be able to achieve the desired weight loss success.

1. Dried fruit

As a substitute for unhealthy sweets such as chocolate & co., many people like to use dried fruit. They are also a varied topping in yoghurt, smoothies or muesli. However, the dried version is not as healthy as fresh fruit: Depending on the type, the latter contains 15 to 20 grams of natural sugar and some fiber. Already 30 grams of dried fruit (about three to four dates) have about the same amount of sugar. A large amount of dried fruit is eaten faster than one or two fresh apples, pears or tangerines.

2. Fruit Juices

“From today on I’ll leave out soda and cola and only drink fruit juices, then I’ll definitely lose weight in no time at all!” Something like this is a widespread misconception that has led countless people who want to lose weight into the calorie trap. Fruit juices are real calorie bombs: a glass of orange juice (100 ml) has 45 calories, apple juice 46 calories, pineapple juice 53 calories. For comparison: A glass of beer (100 ml) has 43 calories, cola 41 calories, soda 40 calories.

3. Smoothies

The creamy consistency is already in the name: the term “smoothie” is derived from the English word “smooth”, which means “smooth” or “soft”. Herbs, fruits, milk and seeds are typical ingredients of the pureed drinks – and almost all of them are healthy and nutritious.

4. Nuts

Nuts are also generally known as healthy fillers, but they should only be consumed in moderation. While all types of nuts contain healthy fats and valuable nutrients and are good for the heart and blood vessels, they also contain a lot of calories. According to the Federal Center for Nutrition, a 100 gram portion of hazelnut kernels contains 644 kilocalories, for example, while the same portion of chestnuts “only” has 196.

5. Dips

As a complement to carrot, cucumber or pepper sticks, dips appear almost perfect. But even in this actually sensible and healthy snack side dish, fat and calories can hide in large quantities.

6. Black Rice

Black rice is considered healthier compared to white rice because it contains more protein and fiber. Nevertheless, if you eat too much, you quickly fall into the calorie trap, since black rice also has a high proportion of carbohydrates.

7. Avocado

Avocados are more popular than ever before: The “green gold” should not be missing in any “healthy” household. The calorie bomb, also known as “butter fruit”, is extremely unsuitable for losing weight. The avocado is a berry, to be precise. It is rich in unsaturated fatty acids, potassium and calories. An avocado (about 200 grams) contains about 400 to 450 calories, so it is almost a meal in itself.

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Enjoy Without Getting Fat: You Can Eat as Much of These Foods as You Want

A dream for many: unlimited food. However, unhealthy snacks promote obesity. However, the right food can be consumed at any time and in large quantities without a guilty conscience. We’ll show you what they are.

#1 Blueberries as a snack alternative

Whether as a snack in between or in the evening in front of the TV: blueberries are a healthy alternative to chips and chocolate. With just 42 kilocalories per 100 grams and numerous nutrients and plant substances, many of them can be eaten without hesitation. The berries also taste particularly delicious in salads or smoothies.

#2 Zucchini as a spaghetti alternative

You can definitely eat your fill of zucchini too. Zucchini noodles have now established themselves as a good alternative to spaghetti. 100 grams of the green plant contain just 17 kilocalories, so you can eat a good portion without a guilty conscience.

#3 Popcorn – the best snack in front of the TV

Popcorn is also a great snack. However, it is important that the popcorn is prepared by yourself and that excessive addition of sugar and oil is avoided. The delicious corn can be prepared in no time at all in a pot with a lid or an extra popcorn machine.

#4 Cauliflower as a versatile alternative

Granted, cauliflower isn’t for everyone. However, there are only about 25 calories per 100 grams of vegetables, which makes them a great alternative to high-calorie foods. Another advantage: the vegetables can be prepared in many different ways. So you can not only make a snack out of it, but also make a pizza crust or replace couscous.

#5 Edamame – the delicious Japanese specialty

Edamame are young soybeans and most people know them from the sushi restaurant. 100 grams of the beans contain only 122 calories and fill you up faster and longer due to the rich proteins. They taste particularly good in pasta or salads, but they are also a good alternative to chips as a snack between meals.

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Fitmacher Fat: Which Fats Are Good For The Body

Fat contained in food initially has a negative connotation for many. But a generalization is not possible here: There are also a large number of healthy fats.

Things to know about fats

Fats are not automatically unhealthy: they can have a variety of positive effects on our body and our health. For your body, they sometimes even play a vital role: They not only contribute to the natural energy supply, but are also the building blocks of the cell walls and protect them from harmful external influences. Fats are classified according to their composition of fatty acids.

Healthy fats help stabilize blood sugar levels and fulfill a satiety function. If you eat healthy fats, vitamins A, D, E and K can be absorbed by your body. The reason for this is that these vitamins have fat-soluble properties.

According to the German Society for Nutrition, adults should cover 30 percent of their daily energy requirements with fats: It is therefore important that you also consume healthy fats every day. This is around 60 to 100 grams per day. Depending on physical activity and weight, however, this information can also vary. However, the high calorie density of around 9 kcal per gram should not be ignored either. If you eat too much fat over a long period of time and only burn a few calories, this can lead to obesity, high blood pressure or arteriosclerosis. In the end, it all comes down to the right, balanced measure.

Fatty acids: There are

Fatty acids are essential for many bodily processes. These are also called essential fatty acids. A basic distinction is made between saturated fatty acids, monosaturated and polysaturated fatty acids. Saturated fatty acids are considered unhealthy in larger amounts. The reason for this is the taste-enhancing and appetizing properties of these fatty acids, which is why overconsumption of foods containing them can quickly occur. Consequently, this can lead to cardiovascular disease, dementia, diabetes, high cholesterol and narrowing of blood vessels. However, these effects are only to be expected in the long term and in excess: You should still consume a healthy amount of saturated fat, as these are important for the natural functioning of the nervous system.

In contrast, the unsaturated fatty acids are considered to be the healthier fats. They have anti-inflammatory properties and play a significant role in regulating normal blood clotting and cholesterol levels. Fats, which are composed of unsaturated fatty acids, also guarantee the absorption of the important vitamins A, D, E and K.

In this context, a distinction is also made between polyunsaturated and monosaturated fatty acids. Here you have to take a look at the chemical structure of the acids: While monounsaturated fatty acids have only one double bond in the hydrocarbon chain, polysaturated fatty acids have at least two double bonds. Depending on where the double bond is located, the polysaturated fatty acids can also be divided into subgroups. The best known are the omega-6 and omega-3 fatty acids. It is also important with these to eat a balanced amount so that all bodily functions are maintained ideally. According to the German Society for Nutrition, the ratio of omega-6 to omega-3 in the diet should be 5:1.

Overview of foods with healthy fats

Healthy fats are found in many foods, both plant and animal. This makes it possible for you to cover your daily fat requirements through a varied integration of these foods into your diet. A particularly high fat content can be found in nuts in particular. These include, for example, walnuts, hazelnuts, almonds, peanuts, Brazil nuts and cashew nuts. Natural yoghurt can also convince with a digestive property and a content of about 1.16 grams of monounsaturated fatty acids per 100 grams.

The avocado also has a particularly high proportion of unsaturated fatty acids with around 87% and olive oil with around 86%. If you incorporate these regularly into your diet, you can easily cover your fat requirements. Flaxseed*, cheese, eggs, rapeseed oil and dark chocolate are also known for being rich in unsaturated fatty acids.

Polyunsaturated fatty acids are mainly found in fish. A good example of this is salmon: it has a content of around 77% unsaturated fatty acids. But not only salmon contains a lot of vegetable fats: mackerel, herring or tuna can also be ideally integrated into a healthy and balanced diet* to cover the fat requirement.

Ghee and coconut oil: trend products can really do that

The trend products coconut oil and ghee are intended to be a healthier alternative to classic oil and butter. For a direct comparison, it is important to take a look at the nutrients and not to ignore the fat content.

Ghee is also commonly referred to as concentrated butter. During the production of ghee, the water and milk protein contained in the milk are removed, resulting in a product with a fat content of almost 100 percent. According to the Butter Ordinance, butter only has a fat content of at least 82%. In addition to the fats it contains, an advantage of ghee is that it is almost free of lactose and milk protein: this is a great alternative for people with an intolerance. Comparing ghee to butter, ghee contains about 8g saturated, 4g monounsaturated and 0.5g polyunsaturated fat per tablespoon. Butter, on the other hand, has only 7g of saturated fat, 3g of monounsaturated fat and, like ghee, 0.5g of polyunsaturated fat.

Coconut oil has also been a trend for a long time, as it is said to be particularly healthy. However, this claim has not held up: studies that prove a particularly healthy effect of coconut oil cannot be found. Compared to canola, walnut or olive oil, coconut oil has no proven advantage. It should also be noted that coconut oil consists of over 90% saturated fatty acids. Although these are not generally harmful, they should only be enjoyed in moderation. In general, coconut oil can be classified as healthy if you use it occasionally. For regular use, however, you can also ideally use conventional oils, which contain a high proportion of unsaturated fatty acids.

Cooking fats: These are particularly healthy

Many oils are particularly rich in healthy fats. The vegetable fats in the oils have a positive effect on your health. When frying, it is particularly important that you use a heat-resistant oil: The oil should have a so-called high smoke point so that it does not decompose so quickly at the high temperatures.

The more saturated fat and oleic acid (an unsaturated fatty acid) the fat contains, the higher the smoke point. So if you are looking for an oil for frying, coconut oil can be an ideal alternative here. It is heat resistant to temperatures up to 200°C. When choosing coconut oil*, it is important that you pay attention to organic quality and a fair trade logo. The oil often comes from exotic countries, which is why it is classified as rather critical in terms of environmental aspects.

Rapeseed oil* and sunflower oil are also ideal for frying due to their heat stability. These have a high proportion of unsaturated fatty acids, which is why you should make sure that the oils in the pan do not get too hot when heating them up: this is the only way to preserve them.

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Fat From Fruit: Fructose Really is That Unhealthy

High nutritional value and sweet taste: Fruit, freshly squeezed juices, dried fruit and smoothies are considered healthy and not fattening. But the fructose in it can be treacherous.

How healthy is fruit and how important is it for nutrition?

The German Society for Nutrition (DGE) advises eating two portions of fruit a day (1 portion = 125 grams of fruit). On the one hand, fruit contains less fructose than industrially sweetened products such as lemonades. Fresh or frozen fruit in particular is particularly rich in nutrients.

On the other hand, fruit is very rich in vitamins (B vitamins, vitamin C, carotenes), trace elements, secondary plant substances and minerals such as potassium or magnesium, which are essential for a healthy body. The dietary fibers contained in the fruit support digestion and can reduce the risk of dyslipidemia. Fruit therefore provides a lot of nutrients and, with a few exceptions, has comparatively few calories. Fruit is part of a healthy diet.

Unfortunately, the well-known smoothies that can be bought in almost every supermarket cannot replace fruit. They are composed quite differently – it is worth taking a look at the list of ingredients. They usually contain large amounts of juice or fruit juice concentrates, pulp or pureed fruit. Since smoothies almost exclusively use peeled fruit, they contain less fiber, vitamins or phytochemicals than fresh, whole fruit. Because many important nutrients are in and directly under the shell.

When can fruit make you fat?

Research into the effect fruit has on weight when a person eats a lot of fruit has shown that people who eat more fresh fruit are more likely to maintain their weight or even lose it. Eating fruit can also help people who are overweight to lose weight. So if you eat more fruit, you’re probably consuming fewer calories a day, especially if you replace a high-calorie meal with fresh fruit.

In summary, the study shows that eating fruit every day contributes to maintaining a healthy weight, but at most to a mild extent. The study results also confirm the recommendation of the DGE – two portions of fruit a day are recommended.

On the other hand, certain fruits can still make you fat in larger quantities. Different types of fruit contain very different amounts of calories and fructose. For example, there are 160 calories in 100 grams each of avocados. Bananas contain 89 calories and the frontrunner here are dates, which contain 282 calories per 100 grams. would you have guessed that? Low-calorie fruits, on the other hand, are:
Gooseberries (24 calories in 100 grams)
Strawberries (32 calories in 100 grams)
Grapefruit (32 calories in 100 grams)
Honeydew melon (36 calories in 100 grams)
Lime (30 calories in 100 grams)
Peach (39 calories in 100 grams)

How harmful is fructose?

Fructose occurs naturally in fruits and vegetables and is used as a sweetener in processed foods. Fruit sugar (fructose) affects our health insofar as regular consumption of a lot of fructose increases the amount of cholesterol particles in the blood significantly. In addition, as a result of high fructose consumption, the body’s cells react less sensitively to insulin, which means that the cells absorb less glucose, which in turn leads to an increase in blood sugar levels. In the long term, this can lead to diabetes.

But that’s not all: If large amounts of fructose have to be broken down, this indirectly increases blood pressure and can cause a slight inflammation in the vascular system – risk factors for heart attacks and strokes.

Researchers at Yale University in the United States found out using magnetic resonance imaging of the brain that fructose does not fill us up and the desire to eat remains. Equally unpleasant: fructose stimulates fat storage and is converted directly into fat. It is therefore quite possible to gain weight from fruit.

How do you identify processed fructose in products?

Many companies cheat when it comes to the sugar information on their products. Fructose is also not clearly recognizable on many food packaging. On the list of ingredients for foods, you can find fructose under the following names, for example:
fruit sugar/fructose
fructose syrup
Fructose-Glucose Syrup
glucose-fructose syrup
You will find a significant amount of fructose, especially in dried fruit and fruit juices. Honey and fruit sweeteners are also rich in fructose. Unfortunately, you will not find out exactly how much of it is contained in the food, because fructose does not have to be shown separately in the nutritional labeling. It falls under the indication “sugar”.

By the way: Even the label “sugar-free” or “sugar-free” can be misleading – the alternative sweeteners are often unhealthier than real (fruit) sugar.

Healthy sweetening alternatives

Sugar in any form can therefore be quite unhealthy. Especially the foods in which you don’t expect any sugar at all. If the consumption accumulates here, abdominal fat or certain symptoms of illness are the result. If you want to protect yourself from this, you should cook for yourself more often and use fewer ready-made products. On the other hand, sweetening alternatives in reasonable quantities are a good way to enjoy sweetness and stay healthy at the same time:
honey
agave syrup
maple syrup
erythritol
Stevia
sugar beet syrup
Conclusion: Pay attention to the right amount of your (fruit) sugar consumption. Anyone who eats a healthy diet and regularly eats different types of fruit will suffer less damage and instead benefit from the numerous nutrients and thus positive effects of fruit.

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