Not all fats are the same
Butter or margarine on bread? And which oil do you use for cooking? Fat was long demonised as a fattening agent. Today we know: It is vital. It provides essential nutrients that the body cannot produce itself. Fat is particularly important for children - it supports growth, the nervous system and hormone production. But not all fats are the same. The quality and composition of the fatty acids make all the difference.
The different types of fat
Children often like foods with healthy fats without realising it. Nuts in muesli bars or almond butter on bread, for example, contain valuable unsaturated fatty acids. Avocado as a spread or in smoothies also provides healthy fats that taste good.
Good sources of the valuable omega-3 fatty acids are salmon or walnuts.
Omega-3 fatty acids are particularly valuable. They support brain development, concentration and the nervous system. Good sources are oily fish such as salmon or mackerel, but also plant-based alternatives such as linseed oil or walnuts.
Omega-6 fatty acids are also essential, but the ratio to omega-3 is crucial. In the modern diet, we often consume too much omega-6 as it is found in many processed foods. An unbalanced ratio can have a pro-inflammatory effect.
Saturated fatty acids are mainly found in animal products such as butter, meat and milk. In small quantities they are harmless and can even serve as a source of energy. However, they should not be the main source of fat intake. This is because in excess they can increase the risk of cardiovascular disease.
Trans fats are produced, for example, during industrial hardening processes and when frying saturated fatty acids. While a large number of products such as puff pastry used to contain large quantities of trans fats, they are now only present in small quantities due to legal requirements and changes in production methods.
Which oil for which application?
Not every oil is suitable for every preparation. An important factor is the smoke point - the temperature at which the oil begins to form harmful substances. However, the production method also plays a major role in the quality and ingredients of an oil.
Cold-pressed oils are mechanically pressed from the seeds or fruit without high temperatures. This means that valuable secondary plant substances, vitamins and unsaturated fatty acids are largely preserved. However, these oils are often sensitive to heat and are better suited to cold dishes such as salads or dips. Typical examples are linseed oil, tree nut oil or virgin olive oil.
Refined oils, on the other hand, are extracted under high pressure and high temperatures and then further processed to remove unwanted flavours or cloudy substances. This makes them neutral in flavour and more heat-resistant, but many valuable ingredients are lost. Refined rapeseed oil or high-oleic sunflower oil are particularly suitable for frying and deep-frying as they can withstand higher temperatures.
- Frying cream for high temperatures: Frying cream is a refined mixture of vegetable oils and is particularly suitable for searing, as it is heat-resistant and does not splatter. It also often contains less saturated fatty acids than animal frying fats, which makes it a good alternative.
- Frying butter for intense flavour: Frying butter is clarified butter from which the water and milk protein have been removed. This makes it more heat-resistant than normal butter and gives dishes a nutty flavour.
- Use olive oil in a variety of ways: ideal for salads and for gentle frying.
- No need for perfection: it's enough to choose mostly vegetable fats and ensure variety. Natural sources of fat such as avocados and nuts are a good basis.
- Correct storage of oils: Light, oxygen and heat damage sensitive fatty acids. Dark, cool storage preserves the quality.
- Protect sensitive oils: Linseed oil, walnut oil and other cold-pressed oils are particularly sensitive, as they quickly become rancid. These are best kept in dark glass bottles and stored in the fridge to extend their shelf life.
What the aggregate state reveals
The physical form of a fat often gives an indication of which fatty acids it contains. The more saturated fatty acids an oil contains, the more solid it becomes at room temperature. Accordingly, olive oil, rapeseed oil or linseed oil are liquid, while butter and coconut oil are solid.
Speaking of coconut oil, it has received a lot of attention in recent years. Supporters value it as a source of energy and for its antibacterial properties. However, coconut oil consists of over 80 per cent saturated fatty acids. In large quantities, coconut oil can be unfavourable for heart health. It should therefore not be used as a primary source of fat, but should be consumed in moderation.
