What are saturated and unsaturated fatty acids anyway?
Each fatty acid consists of up to 26 carbon atoms chemically linked together by single or double bonds. In saturated fats only single bonds occur, in unsaturated fatty acids also double bonds. If there is only one double bind, we are dealing with one monounsaturated fatty acid do. If there are multiple double bonds, it is one polyunsaturated fatty acid. So far so good, but what does it mean for our health?
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Are saturated fats good or bad?
Saturated and unsaturated fats are not inherently healthy or unhealthy. It usually depends on which product, in what ratio and in what form they occur. It is also decisive, for example, which other ingredients are present in the respective food in addition to the fat. Saturated fatty acids from animal products, such as red meat, are harmless in small amounts. However, when consumed in large quantities, heavily processed and in the form of sausages or ready meals, health problems begin. Processed meat is often included Salt for the treatment of nitrites moved. In the body, it forms carcinogenic nitrosamines with stomach acid. Furthermore, an uneven consumption of saturated versus unsaturated fatty acids leads to an increase in LDL cholesterol levels, which can promote cardiovascular disease. Foods high in saturated fat include:
- cured meat
- high-fat cheese
- fast food
The very good is one Ratio between saturated and unsaturated fatty acids of 1: 2. More than a third of the total fat ingested should come from monounsaturated fat, preferably Oleic acid, consist. This mainly comes in olive oil front. Other sources of monounsaturated fats are almonds, cashews, pumpkin seeds, peanuts, and canola oil. Polyunsaturated fatty acids should include as many sources of omega-3s as possible, such as oily sea fish, walnuts, and flax seeds.
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What foods contain healthy fatty acids?
Healthy fats are characterized by a good Ratio between omega-3 and omega-6 fatty acids outside. This is included 1: 5. Because omega-3 and omega-6 fatty acids become precursors of messenger substances and tissue hormones in the body. Omega 3– fatty acids stimulate production anti-inflammatory Fat hormones on while Omega 6– Precursors of fatty acids pro-inflammatory are the hormones. However, foods containing omega-6 are not inherently unhealthy. It just depends on the relationship. Both fatty acids are essential for our body essentialthat is, we need them to survive and we have to make them eat through food.
Your main sources of healthy and unsaturated fats should be:
- nuts and seeds like Flax seeds, walnuts, hazelnuts, pecans, cashews, pumpkin seeds
- Vegetable oils such as Olive oil, rapeseed oil, algae oil, linseed oil
- fish oil
Sunflower, corn, and safflower oil, on the other hand, contains excessive amounts of omega-6 fatty acids compared to omega-3 fatty acids. They should be avoided. Many animal fats (milk, beef, pork and poultry fat) and some vegetable fats (cocoa butter, coconut fat, shea butter and palm fat) contain predominantly saturated fatty acids. These should make up a maximum of one third of your daily fat intake.
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Which healthful oils are suitable for frying?
Contrary to the misconception that olive oil should not be used for frying, there is nothing wrong with frying with olive oil as long as you are using it smoke point of oil, which at approx 180 ℃ lies, do not overdo it. Also suitable rapeseed oil great for frying. So be careful not to overheat the oil and prepare your dishes slowly and at mild temperatures. The extremely healthy However, linseed oil should never be heated. Add it to cold dishes like salads, yogurt or granola.
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