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Hi.

Welcome to my blog. I document my journey to a healthier life. Hope you have a nice stay!

Fats

Fats

Very often I hear people say that they won’t eat nuts or an avocado because they contain a lot of fat and by eating them they will also get fat. In the following lines, I will try to show you why this popular thinking is not quite right.

For humans and animals fat is the only way to save big amounts of energy. When known how to use and enjoy fatty foods they are an essential part of our nutrition. Some of you might already know that fats are also called lipids. Lipids can be found in vegetable and animal based foods. They also give you more than double the amount of energy than carbs or proteins. That’s why we have to choose wisely between fatty foods. We have to be especially careful with hidden fats. Hidden fats is what we call the fat content in foods which we wouldn’t have noticed on first-hand. For example cheese, sausages, chocolate, mayonnaise, pastries, deep-fried stuff and convenience products.

saturated fats

Fat is built out of one part glycerine and three parts fatty acids. That’s why fats are also called triglycerides. I’m not going to go any deeper with that’ we are just sort of scratching the surface here. The behaviour and the quality of fat really depends on the fatty acids. There are saturated, unsaturated (Omega) and trans fatty acids. To give you a better understand I made a chart for you guys.

Fatty acid

Effect to our body

Where to find them

saturated

may elevate cholesterol levels

animal fats, sausages, dairy products, butter, margarine, coconut fat, palm oil

Omega-9

cholesterol lowering

olive oil, hazelnuts, almonds, pistachios, macadamia nuts,  pecan nuts, cashews, peanuts, avocados, olives

Omega-6

cholesterol lowering, stronger immune defence, slightly elevates blood pressure,

sunflower oil, soy oil, sesame oil, pumpkin oil, walnuts, sesame, corn

Omega-3

cholesterol lowering, anti-inflammatory, blood pressure lowering, better flow ability of blood, positive effects on brain development

fish (especially cold water fish), walnuts, rape oil, linseed oil, leafy greens

 

The ratio of Omega-6 to Omega-3 is very important, because they behave like rivals. The ratio should be 5:1 (at the moment a lot of people have a ratio of 10:1).

Why does our body need fat?

Well first of all the fat tissue keeps sensitive organs save and is at the same time a protection against cold (that’s why skinny people tend to freeze more often). Although too much fat tissue is dangerous because the risk for cardiovascular diseases, high blood pressure, diabetes type 2 and other lifestyle diseases gets a lot higher. Then, vitamins A, D, E and K can only be absorbed by our intestine if fat is present at the same time. Also our body is not able to produce Omega-6 and Omega-3 and that’s why we have to supply our body with it through nutrition. That’s why they are essential to our body.

So, for a well-balanced diet not only the amount but also the type of fat is important.

Aromatised Water

Aromatised Water

Water

Water