Which Oils are Beneficial for Health ?
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| Which Oils are Beneficial for Health ? |
What Are Healthy Fats? What Are the Healthiest Fats? You can
find answers to questions such as:
Healthy fats: These fats
keep you fit, fats should not be demonized: Our bodies are dependent on healthy
fats, especially essential fatty acids. We tell you how much fat you should eat
each day and which foods contain healthy fats.
Fat makes you fat! Not true. Along with fat, protein and
carbohydrates, it is one of the three most important macronutrients and should
be on the menu for athletes.
Why? Why? Fat is an important building block for your
health, muscle building and even weight loss success.
Here we explain why this is so and what healthy fats you
should include in your balanced diet.
How healthy is oil?
As mentioned earlier, fat is one of the three most
important macronutrients. However, it is the only macronutrient that cannot be
produced by the body itself, so we rely on getting fat from our diet.
Our body needs fat as a basic energy source to cope with
daily life and training. Each muscle cell and cell is protected by a layer of
fat.
In addition, fats are important for regulating and balancing our hormone levels. First of all, healthy fats are necessary for testosterone formation because muscle building is only supported by strong testosterone production.
Another important task of healthy fats is the absorption
of fat-soluble vitamins A, D, E and K. Without fat, these vitamins are excreted
from the body with no benefit.
Therefore, the rule applies, for example, to eat carrots
only with fat, since the body can only absorb vitamin A or the precursor
beta-carotene through the presence of fat.
What different fatty acids are there?
But not all oils are the same - each oil is made up of
different fatty acids. Basically, a distinction is made between saturated,
monounsaturated and polyunsaturated as well as trans fatty acids.
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| Which Oils are Beneficial for Health ? |
Monounsaturated
Monounsaturated fats help the body use fat-soluble
vitamins A, D, E, and K. Fatty acids are easily digestible and healthy. They
are found in foods such as avocados, olive oil, canola oil, and peanuts.
Monounsaturated fats may already be called healthy fats
as they are said to have a positive effect on blood cholesterol levels by
lowering high LDL levels (known as "bad cholesterol").
They are also extremely important for the production of
testosterone, which is crucial for successful, holistic muscle growth.
Polyunsaturated Fatty Acids
Polyunsaturated fatty acids are important. This means
that they are essential to our body as it cannot produce them on its own.
Therefore, we are addicted to ingesting them through food.
Contains polyunsaturated fatty acids, omega-3 and omega-6
fatty acids. There has to be a balance here.
The reason: Because fatty acids help produce
pro-inflammatory tissue hormones, excess omega 6 can have a negative effect on
our bodies.
Omega-3 fats support the formation of anti-inflammatory
tissue hormones. The German Nutrition Society (DGE) recommends an
omega-6/omega-3 ratio of 5:1.
Omega-3 has the following positive effects on your body:
• Improves vision
• Positive effect on the brain and nervous system. For example, it improves our ability to concentrate.
• Protects the heart muscle and has a beneficial effect on blood vessels.
• Promotes faster muscle regeneration and therefore promotes muscle growth
Omega-3 fatty acids are mainly found in fatty fish (salmon, herring, mackerel, tuna), walnuts and flaxseed, and their oils - walnut and linseed oil. Omega-3 fatty acids have also been detected in hemp oil.
Saturated Fatty Acids
Saturated fatty acids can be produced by the body itself and theoretically do not need to be supplied from the outside. For decades, many studies disagreed on whether saturated fat is harmful or beneficial to our bodies. Regular and heavy consumption is suspected to promote vascular and cardiovascular diseases.
Saturated fats are easy to recognize: They are solid at room temperature. They are mainly found in animal foods such as butter, milk, cheese, meat, but also in palm oil (baked goods, spreads, chocolates, etc.) and coconut oil.
In principle, saturated fatty acids can certainly be eaten, but in moderation. For example, you shouldn't eat meat every day or just fry or bake it in coconut oil.
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| Which Oils are Beneficial for Health ? |
Trans Fat
It's best to avoid trans fats. Trans fatty acids are unsaturated fatty acids. They are created by natural and food-technological processes, such as the frying or hydrogenation of oils, in which oils such as margarine are hardened.
Trans fats negatively affect our body. Excessive intake increases the likelihood of metabolic disorders and heart disease (DGE). Trans fatty acids are found in foods such as french fries, puff pastry, for example croissants or chips.
How much fat per day is healthy?
At 9.3 calories per gram, it is more calorie-dense than fat, protein, and carbohydrates. The German Nutrition Society (DGE) recommends a daily intake of about 60 to 80 grams for adults.
Accordingly, we should get 30 percent of our daily energy needs from fats. Oil quality is very important, the amount and type of fatty acids affect our health. Nutritionally, we should consume more vegetables than animal fats, they contain healthier fats.
Healthy Fats in Food
Our sources of fat should primarily be foods of natural origin – high-fat fruits such as nuts, sunflower seeds, pumpkin seeds, avocados and olives, moderate amounts of vegetable oils and cold pressed oils.
All of these can be called healthy fats:
Exceptional coconut oil: healthy or unhealthy oil?
Coconut oil is one of the saturated fatty acids that we should only consume in moderation. Coconut oil is a medium-chain fatty acid (MCTs) that has the property of not being stored in the body's fat stores.
Instead, it is metabolized by the body and provides energy rather than being turned into flab. Coconut oil is also excellent for frying and baking, as its saturated fatty acids are very resistant to heat. However, care should still be taken when using it: Coconut oil also has a few disadvantages.
Which Healthy Fats Are Good for Frying?
Only a few oils and fats are
heat stable. You can safely use them for roasting and baking:
• Rapeseed oil
• Extra virgin olive oil
(better use cold-pressed olive oil for salads and sauces)
• Sunflower oil
• Peanut oil
• Sesame oil
• Coconut oil