Are fats bad for you? Something that many people probably ask themselves and also one of the biggest misconceptions about healthy eating.
Many people think that fats should be completely eliminated in a healthy diet. However, this is not the case.
Fats, together with carbohydrates and proteins, are among the most important nutrients in our diet. They perform various functions in our bodies. For example, fats are a building material for our body cells, they form a protective layer around our organs and they protect us from the cold. In addition, fats provide us with essential fatty acids and fat-soluble vitamins (A, D, E, K). Fats are an important source of energy as they provide 9 kcal per g.
If there is an oversupply of energy through the nutrition, the body stores it in the form of fat in our fatty tissue. In periods of fasting and hunger the body gets energy from this fat reserve. Fats certainly belong in a healthy diet.
To compose a healthy diet with fats one has to look at both the quality and the quantity. There are 2 types of fats, saturated and unsaturated fats, each of which has a different effect on our health.
In order to discuss the effect of these fats on health, we first need to further explain the term cholesterol. You have probably heard about the 'good' and 'bad' cholesterol. What exactly is that?
The body needs cholesterol for various functions such as the functioning of the brain and nervous system and the production of hormones. Cholesterol is therefore a useful substance for our body. However, there are 2 different types of cholesterol.
On the one hand there is the LDL-cholesterol, the 'bad' cholesterol and on the other hand there is the HDL-cholesterol, the 'good' cholesterol. LDL and HDL can be seen as a kind of taxi or transport systems that transport cholesterol in our bodies.
The LDL transports the cholesterol to our organs. These then use the amount of cholesterol they need and the rest remains in our blood vessels, causing our blood vessels to narrow and blood pressure to rise. For this reason, LDL cholesterol is also called 'bad cholesterol'. We therefore strive for the lowest possible level of LDL cholesterol in our blood.
The HDL cholesterol, on the other hand, transports the excess cholesterol in our blood vessels back to the liver, where it is broken down. The higher the HDL cholesterol, the lower the health risk.
Saturated vs. unsaturated fats
Back to the story of fats. What do cholesterol and fats have to do with each other?
On the one hand we have saturated fats or 'bad' fats. These are mainly found in animal products such as fatty meats and whole milk products, but also in processed products such as sweets, cakes and pastries. Saturated fats increase LDL cholesterol and thus also the health risk. It is best to limit these fats as much as possible.
On the other hand, there are unsaturated fats or 'good' fats, including omega 3, omega 6 and omega 9 fatty acids. Important sources of these fats are nuts, vegetable oils, fish and spirulina. Unsaturated fats lower the LDL cholesterol and can even raise the HDL cholesterol. They have a positive effect on our health.
In order to compose a healthy diet, we must take into account both the quantity and the quality of the fats. As with everything else, with fats 'too much is never good' also applies. A balanced diet consists for about 30% of fats.
The quality of the fats is also important. Try to choose mainly unsaturated fats and limit the amount of saturated fats in your diet.
Damhert can help you with this
In our Biofood range you will find different kinds of nuts and seeds, rich in unsaturated fats. A handful of nuts a day provides a good dose of healthy, unsaturated fats. So try taking a handful of nuts as a snack more often. In addition, our vegetable oils are also an important source of healthy fats. Thanks to our extensive range of oils, you can vary endlessly between the different types of oils.
Our products based on spirulina also deserve a place in a healthy diet. Spirulina belongs to the algae and is an important source of omega 3 fatty acids. Omega 3-rich fish species get this omega 3 from algae. Moreover, Spirulina is also a sustainable choice. So definitely try our Spirulina algae burgers and rice wafers with spirulina.
Take a look at our webshop