Which types of fats can you eat best? Saturated fats or unsaturated fats? Read this article and find out more about fatty acids.
Content of this article:
- Is fat healthy?
2. What are fats?
3. What is saturated and unsaturated fat?
4. Do I get fat from fat?
5. Which meat contains a lot of fat?
6. What is the best place for baking?
7. Is coconut fat healthy?
8. Which products contain healthy fats
Is fat healthy?
Macronutrient fat has been viewed for decades as one of the causes of overweight. Nowadays you can still see that many people avoid fat as much as possible and opt for light products. Avoiding fat completely is unwise: your body needs fat as a nutrient. Fat is a source of vitamins A, D and E.
Fat provides 9 kilocalories per gram and is, therefore, a good source of energy. Examples of high-fat products are fatty fish, avocado, nuts, oils, and cheese
What are fats?
Fats can be subdivided into fatty acids. Within the fatty acids, you have saturated and unsaturated fatty acids. Unsaturated fat is again divided into monounsaturated fatty acids and polyunsaturated fatty acids. This includes healthy omega fatty acids. Finally, there is the unhealthier trans fat. This fat form is unsaturated with a different structure.
We recommend that you avoid trans fat as much as possible and limit saturated fat to less than 10%. Replacing saturated fat with unsaturated fat lowers the level of unhealthy LDL cholesterol in the blood. This ensures a lower risk of cardiovascular disease, Trans fat has an even stronger stimulating effect on the ‘bad’ LDL cholesterol level than saturated fat.
What is saturated and unsaturated fat?
The rule ‘the softer, the better — the harder, the worse’ makes it easier to detect saturated fats. The fat that is soft or liquid at room temperature contains a lot of unsaturated fat. Think of liquid baking and roasting products and low-fat margarine in a tub. In addition to liquid lubricating and preparation fats, fish and nuts also provide a lot of unsaturated fat. Furthermore, vegetable oils often contain more unsaturated fat than animal fats. Consider, for example, olive oil or nut oil. If you are unsure whether a certain high-fat product contains healthy fats or not, view the packaging label. There you will find the amount of saturated and unsaturated fat.
Frequently asked questions about fat
Am I getting fat?
Whether you arrive depends on your total energy intake. With 9 kilocalories per gram, fat is relatively high in energy and too high a fat intake could lead to weight gain. This only happens if your total energy intake is higher than your energy consumption.
Which meat contains a lot of fat?
Pork and beef contain more fat than chicken and fish. In general, pork and beef also contain more saturated fat. The advice is to eat no more than 500 grams of meat per week, of which a maximum of 300 grams of red meat, such as beef and pork because this contains too much-saturated fat and increases the risk of colon cancer.
What is the best place for baking?
It is best to bake in olive oil, sunflower oil, liquid margarine or a baking and roasting product. Be careful with products such as coconut fat, butter, hard braking, and roasting fat and hard margarine, because they contain much more saturated fats. You need less or no fat for frying minced meat and bacon because this meat itself is already reasonably fat.
Make sure that you do not use some oils for baking. Not all oils are suitable for very strong heating, such as linseed oil and extra virgin olive oil. Of course, we do not recommend frying, but if you still hit the frying pan, buy liquid frying fat or oil instead of hard blocks of frying fat.
Is coconut fat healthy?
As far as science now indicates, coconut fat does not appear to be healthier than olive oil. In addition, coconut fat contains a relatively large amount of saturated fat. For that reason, we decided not to use too much of this. Do you want to know more about this subject? Then read this extensive article about coconut fat.
Which products contain healthy fats
Healthy products that contain relatively many healthy fats are nuts, fatty fish, avocado, liquid cooking and roasting fat and vegetable oils.
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