Myths about fats and oils

Is fat bad per se?

The theory that fat is generally unhealthy is untenable in many respects. This is because fat is much more than just an unhealthy source of energy. It promotes the formation of cells and enables the absorption of so-called fat-soluble vitamins (A, D, E, K). But not all fat is equally healthy. The effects on health are influenced by the fatty acid profile.

A basic distinction is made between saturated and unsaturated fatty acids. Unsaturated fatty acids, especially those of animal origin, are mainly responsible for the bad reputation of fats. For a long time, they were considered the main cause of cardiovascular disease and poor blood lipid levels. However, new research shows that moderate consumption of saturated fatty acids in a balanced diet is not necessarily detrimental to health.

Unsaturated fats occur as monounsaturated and polyunsaturated fatty acids. Monounsaturated fatty acids are known for their positive influence on cholesterol levels. They can be found in olive oil, avocados, almonds and hazelnuts. However, like saturated fatty acids, our body can produce them itself to a certain extent.

Omega-3 plays a decisive role in the development of the brain and vision in children.

Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, must be obtained from our diet. Omega-3 is considered anti-inflammatory and has a positive effect on heart health. In our children, it plays a decisive role in the development of the brain and vision. Salmon, linseed and walnuts are good sources. Omega-6 fatty acids, which are found in sunflower, corn and soya oil, can have a positive effect on cell function.

Are vegetable oils always the better choice?

Vegetable oils generally contain more unsaturated fatty acids than fats of animal origin. However, some vegetable fats also have a high proportion of saturated fatty acids. For example, coconut fat, which has been hyped for years. The main argument in favour of its use is the medium-chain triglycerides (MCTs) it contains and their positive influence on satiety and metabolism.

However, coconut fat consists of around 80 per cent saturated fatty acids. If you look at all the advantages and disadvantages, coconut oil is therefore no better than many other oils. In fact, two omega-3 fatty acids of animal origin are particularly favourable: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are mainly found in fatty fish such as salmon or mackerel and in algae. In addition to the classic benefits of omega-3 fatty acids, they are also said to promote learning ability and emotional balance.

Does fat make you fat?

At nine kilocalories per gram, fats are more than twice as energy-rich as carbohydrates and proteins. They are correspondingly important in the calorie balance. If we eat more than we need, we store the excess energy in the form of fat deposits. When consumed in moderation as part of a balanced diet, they do not automatically contribute to weight gain. By keeping us full for longer, healthy fats can even help us manage our weight.