Fat is unhealthy?
Fat has a very bad reputation, but it is often forgotten that fats are essential, i.e. the body must absorb fat from food, otherwise it would not be able to survive!
Fat is one of the three macronutrients (main suppliers of energy) and has the highest energy density, namely 9kcal/g.
In contrast to carbohydrates (which the body does not necessarily need for energy production), fats are an essential macronutrient which the body absolutely needs for survival.
The fat-soluble vitamins A, D, E and K need fat to be stored and transported in the body.
The different types of fats
Basically, there are saturated and unsaturated fatty acids. Here, the unsaturated ones are called the “good” fats and the saturated ones the “unhealthy” ones. Experience and recent studies show that saturated fats are not unhealthy and are just as necessary. In short, it is the ratio of saturated to unsaturated fats that is important.
The DGE recommends 10% saturated fatty acids, 10% monounsaturated and the rest polyunsaturated fatty acids. To keep the cardiovascular risk low, the ratio of omega-6 to omega-3 fatty acids should be a maximum of 5:1.
Trans fatty acids should be avoided as far as possible, as they are suspected of being carcinogenic and harmful to health.
Foods that are naturally high in saturated fats include fatty meats, dairy products and coconut oil.
Saturated fats are best for frying at high temperatures.
MCT’s (medium chain triglycerides), which are now well known in the fitness scene, such as those found in coconut oil, are a very good source of energy and have good fat burning properties.
The unsaturated fatty acids are usually liquid at room temperature and are found in vegetable oils, for example. There are 2 different types of these unsaturated fats, namely the polyunsaturated fats (are also liquid in the refrigerator) and the monounsaturated fatty acids (solidify in the refrigerator).
The well-known representatives of these fatty acids are, for example, soya oil, maize germ oil, safflower oil and rapeseed oil. They used to be considered good for the cardiovascular system, but have gone through many processing steps and are very high in omega-6 fatty acids, which can lead to an unfavourable ratio of omega-6 to omega-3 fatty acids. And they go rancid quickly.
Polyunsaturated fatty acids should not be used for frying because too much heat causes the fatty acids to oxidise, creating harmful substances that can have a negative impact on health.
Artificially produced trans fatty acids have a negative effect on health and can increase inflammatory processes in the body or trigger them. Trans fatty acids are contained in hydrogenated oils. Trans fatty acids are often used in margarines and convenience foods.
The ketogenic diet is a diet in which the body uses fats as the main source of energy and shifts the energy metabolism from carbohydrate metabolism and fat metabolism to the main energy production from fat (ketosis).
This type of diet is not suitable for athletes who require a high level of performance in their sport or who repeatedly need a lot of energy in a short period of time, for example, all sports that emphasise high-speed strength.
From a health perspective, this type of diet has been shown to have anti-inflammatory, nerve-protective properties and can reduce the risk of cancer.
If you are interested in the topic of figure improvement and want to learn more about macronutrients, you should read the following article.
“3 Simple Formulas – Calorie Calculator to Lose Weight”.
There are countless guides on the net about losing weight and improving your figure, so don’t let them drive you crazy. Make sure to consume as much seasonal, regional and organic products as possible to ensure an adequate micronutrient supply.
Studies on fats