(Good) oil for all of us!
A whole book could be written about oils. Healthy and unhealthy oils, unsaturated and saturated fats, omega-3 fatty acids: all of these topics are widely and frequently reported on. Today, we'll give you an overview of the topic of oils and fats. Which oils are recommended? What should you keep in mind for everyday use when it comes to the most popular oils in Germany?
Oils and fats – the basics
Fats and oils aren't fundamentally bad for your diet. Many people trying to lose weight cut all fats from their diet because they think they make you fat. Yet fats and oils are credited with many good properties. But we'll get to those further down. First, the basics: animal and plant fats and oils contain saturated, monounsaturated, and polyunsaturated fatty acids. It is called fat when its consistency is solid or semi-solid (butter, margarine, coconut fat, or lard, for example, belong to fats). Oils, on the other hand, are liquid. Oils and fats contain many beneficial substances, such as a range of vitamins, act as flavor carriers, and have a high energy density. That means: yes, they contain about twice as many calories as carbohydrates or protein. But they also fill you up faster, serve as energy storage, and act as carriers for important fat-soluble vitamins A, D, E, and K. In addition, they protect organs and are required as building blocks for cell membranes.
What are saturated and unsaturated fatty acids?
Chemically speaking, all fats and oils consist of fatty acids. A distinction is made here between saturated and unsaturated fatty acids: the unsaturated ones have no double bonds between the individual carbon atoms in the fatty acid chain, while the saturated ones have at least one double bond.
So the question arises: Which oils and fats are actually the "good" ones, and which ones should be avoided?
Saturated fatty acids: better consumed in moderation
Saturated fatty acids are often labeled as the "bad" fats. They occur in all animal foods, such as dairy products and (red) meat. They are also frequently found in processed foods like ready meals. They are difficult to digest and slow down the metabolism. This can lead to secondary health problems such as cardiovascular issues, promote rheumatic diseases, and increase blood cholesterol levels, especially that of LDL cholesterol, which is considered "bad." However, there are also individual saturated fatty acids that have special tasks in the body; for instance, butyric acid supports intestinal activity and palmitic acid serves as an energy store. The proportion of saturated fatty acids in relation to total fat intake should not exceed one third. Unfortunately, the amounts are much higher – this is because we humans consume too many industrially produced products and too many animal foods.
Unsaturated fatty acids: eat more of them!
On the other hand, the consumption of unsaturated fatty acids is considered thoroughly positive. Here, a distinction is made between monounsaturated and polyunsaturated fatty acids. Monounsaturated fatty acids can be produced by our body itself and also occur in large quantities in vegetable oils such as olive oil, rapeseed oil, or walnut oil. They improve blood cholesterol levels. What is known as "good" HDL cholesterol rises, while "bad" LDL cholesterol falls. Unsaturated fatty acids are important for building cell membranes.
Which foods contain particularly high amounts of unsaturated fatty acids?
These foods contain plenty of unsaturated fatty acids and are therefore especially recommended:
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Vegetable oils such as olive oil, rapeseed oil, or nut oils
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Fish (especially salmon and herring)
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Avocado
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Nuts
Polyunsaturated fatty acids: important for health
Polyunsaturated fatty acids, also known as essential fatty acids, are particularly important for the human organism. The special thing here: the body cannot produce them on its own. They must therefore be supplied from the outside via food. They also play an important role in cell structure, regulate fat metabolism, have a favorable effect on low cholesterol levels, and play an important role in hormone metabolism. In addition, anti-inflammatory properties are attributed to them. In particular, omega-3 fatty acids and omega-6 fatty acids, both of which are part of polyunsaturated fatty acids and are found especially in salmon, herring, and walnuts, are of special importance here.
Give me more: Foods high in polyunsaturated fatty acids
The following foods are rich in polyunsaturated fatty acids:
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Many vegetable oils such as cold-pressed linseed oil, soybean oil, sunflower oil, or walnut oil
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Seeds and nuts like hemp seeds, pine nuts, flaxseeds, Brazil nuts, or chia seeds
In general, many vegetable oils are excellent sources of polyunsaturated fatty acids. However, you should be careful if you want to use them for frying. Oils high in polyunsaturated fats typically have a low smoke point, meaning they are not well-suited as frying oils. It is better to enjoy linseed oil & co. cold as a salad ingredient or stirred into quark. If you like using olive oil for frying, it's best to use refined olive oil rather than extra virgin. Cold-pressed, extra virgin olive oil is much better suited for salad dressings, pesto, or as an ingredient in dips.
5 tips for the best use, storage, and shelf life of your cooking oils
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Store cooking oils best in dark glass containers, protected from light, and in a cool place. Otherwise, oxidation processes will cause the oil to go rancid faster.
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Opt for better quality: Feel free to invest a few extra dollars in a truly good, high-quality oil.
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Never dispose of old or used cooking oils down the drain. Instead, pour them into an old screw-top jar and dispose of them with regular household waste.
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Some oils are particularly heat-sensitive: Store opened linseed oil, walnut oil, or grape seed oil directly in the refrigerator and use them up quickly. It's advisable to buy smaller bottles here.
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Be careful not to consume too many harmful trans fats. Trans fats are created when liquid oils are heated to high temperatures and hydrogenated during industrial processing. Foods high in trans fats include all fried foods, commercially baked goods, margarine, instant and convenience meals, or snacks like potato chips and popcorn.
As with everything, the dose makes the poison. Meaning: Fats in your diet and in your food are not inherently bad. It comes down to the type of fat and the amount consumed!
