FATS

Fatty acids belong to the macronutrients, as do carbohydrates and proteins.

For a long time, fats were maligned. They were called fatteners. Yet they belong to the essential macronutrients that our body needs for optimal function. Of course, the amount makes the poison.

---

Overview

Unfold the topic that arouses your interest.

Fats in general

The topic of fats and oils is very complex. One quickly gets lost in it and no longer knows what is good and what is not. What is praised as a hot source today is unhealthy tomorrow. I have already written extensively about fats. Perhaps too extensively, so today I'll tell you what I use in my kitchen:

▽ Preparations | Regardless of how my family eats, omega-3 fatty acid is supplemented from young to old. Every day. I prefer the algae oil from @norsan.de . Did you know that fish get their DHA & EPA rich Omega-3 from algae? Norsan also offers a fatty acid analysis. Costs CHF 120 per person and provides a comprehensive and understandable report.

▽ Organic coconut oil: is my cooking fat. It does not oxidise when heated strongly, which makes it ideal for hot cooking.

▽ Organic olive oil: we can't do without it. I love the taste. It can be heated without hesitation. However, too much heating also creates trans fats. It is an omega-9, monounsaturated and an omega6/omega3 ratio of 11:1.

▽ Organic avocado: a healthy source of fat. Also an omega-9, monounsaturated.

▽ Sunflower oil: has been banned from my kitchen forever. Not only does it form trans fats when heated, it also has a very unfavourable omega6/omega3 ratio of 122:1.

More tips for buying high quality oils:

▽ Switch to cold-pressed oils.

▽ The oil is ideally bottled in a dark glass bottle.

▽ The oil is stored protected from light and heat.

In order to protect oils from light and heat, they are often industrially heated, which results in the formation of harmful trans fats. Therefore, cold-pressed oils stored in dark glass bottles protected from heat are a sign of quality.

Omega-6 to Omega-3 Ratio

According to the SGE (Schweizerische Gesellschaft für Ernährung), fats should be represented at approx. 25-35% per day compared to the other two macronutrients. This is not a strict implementation, but a guideline.

The following foods have a good to optimal omega-6 to omega-3 ratio.

▽Walnut oil 6:1

▽Rape seed oil 2:1

▽Hemp oil 3:1

▽Flax oil 1:4

A desirable ratio is 5:1. Consumption of convenience foods and vegetable oils such as sunflower oil (122:1) predominates the intake of omega-6, which is pro-inflammatory. Thus, on average, we consume 15-20 times more omega-6 than omega-3 fatty acids...

Saturated vs. unsaturated

Designation | Saturated means stable. Unsaturated means ergo unstable.

How to recognise them | They become solid at room temperature and have a higher pain point than unsaturated fats.

Food | Mainly animal fats such as butter, cream... The vegetable variant is coconut fat.

Usage | Saturated fats are less prone to oxidation due to their stability. This makes them ideal for heating in the kitchen. In this respect, unsaturated fats tend to oxidise and quickly become rancid. It is very important to know that their instability creates harmful trans fats when heated.

We further distinguish here between

- Monounsaturated fatty acids

- Polyunsaturated fatty acids

Monounsaturated fatty acids

Name | Monounsaturated fatty acids or omega-9 fatty acids.

How to recognise them | They become liquid at room temperature and solid in the refrigerator.

Known foods | Olive oil, avocado

A ratio of 5:1 is desirable. Consumption of convenience foods and vegetable oils such as sunflower oil (122:1) predominates the intake of omega-6, which is pro-inflammatory. Thus, on average, we consume 15-20 times more omega-6 than omega-3 fatty acids...

Polyunsaturated fatty acids (Omega-3/Omega-6, DHA/EPA)

Here we distinguish between omega-3 and omega-6 fatty acids.

Omega-3 fatty acids:

▽Alpha-linolenic acid (ALA) - essential*.

▽Decosahexaenoic acid (DHA)

▽Eicosapentaenoic acid (EPA)

We absorb ALA from plants, which our body then converts into EPA and DHA. Unfortunately, only 5%. Fish do not simply possess EPA & DHA either, but convert it through the ALA of the algae. But because of the heavy metal contamination, more and more people are turning to the vegetable alternative. Also because fish consumption is no longer sufficient to cover the demand (who eats 500g tuna per day...).

Valuable plant sources are:

▽Flax seeds, chia seeds, hemp seeds and walnuts.

This is why DHA and EPA are often supplemented with omega-3 fatty acid supplements. For an adult, 2g/day are recommended. In certain cases even 4g/day.

How does EPA & DHA affect us?

A little mnemonic:

▽EPA - "E" like inflammation; anti-inflammatory.

▽DHA - "D" like thinking. Strengthens the brain.

Recognise high quality products:

Bite down on the omega-3 capsule. If it tastes rancid and strongly of fish, it is probably a low-quality product. An algae oil is recommended.

Omega-6 fatty acids:

▽Linoleic acid (vegetable oils)*.

▽Arachidonic acid (animal sources)*.

▽Gamma-linolenic acid

*These are essential for the body and cannot be produced by the body itself.

---

xoxo your good-life coach Claudia 💋