Fatty acids - How do they differ?

Veröffentlicht am: October 25, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

"Eat healthy fats.", "Eat more good fats.", "Avoid bad fats." - These are all statements that we read or are told more and more often in magazines these days.

But what is the difference between these "good" and "bad" fats? Are saturated or unsaturated fatty acids healthy? What do these fatty acids contain?

Contents

What are fatty acids?

Fatty acids are the building blocks of fat in our body and in the food we eat. During digestion, the body breaks down fats into fatty acids, which are then released into the bloodstream.

 

➤ Fatty acids fulfill many important functions in the body and are involved in energy storage, for example. If glucose (a type of sugar) is not available as energy, the body falls back on fatty acids.

 

 

Basically, there are four types of different fats that we take in with our food: saturated, monounsaturated, polyunsaturated fatty acids and trans fats.

Saturated fatty acids

What are saturated fatty acids?

Saturated fatty acids are fats that the body cannot break down.

They therefore accumulate in various places in the body and are stored there. When saturated fatty acids accumulate in the body, they cause chaos and health problems.

Some examples of saturated fatty acids are: Lauric, myristic, palmitic and stearic acids. They are contained in certain food groups that should be limited or avoided altogether.

Where are saturated fatty acids found?

Unless you fundamentally change your diet and remove all saturated fatty acids from your diet, you will hardly be able to avoid ingesting them. However, such a dramatic change in diet is not necessary!

Be aware of your eating habits and pay attention to the ingredients in the food you eat. The key is to limit your total intake of saturated fatty acids.

Some foods that you should avoid if possible:

  • fatty meat
  • Cocoa butter
  • Palm and coconut oil
  • Cream
  • Butter
  • Whole milk ice cream
  • certain cheeses

➤  Caution: Try to limit your intake of saturated fat to less than 7% of your daily recommended calorie intake.

What happens if you consume too much saturated fat?

A diet rich in saturated fats can cause high cholesterol, atherosclerosis, coronary heart disease, stroke and other harmful health problems.

If you are now worried about the fats you have stored in your body, ask your doctor for a lipid test. This will allow you to be checked for health problems.

A lipid test measures the level of triglycerides and cholesterol in your blood. This gives you and your doctor a good overview of your "good" and "bad" cholesterol levels. If your LDL level is too high, there are various ways in which you can lower it.

 

➤ Do sport, for example! You can reduce bad cholesterol in your body through regular exercise and sport.

 

Monounsaturated fatty acids

What are monounsaturated fatty acids?

Monounsaturated fatty acids are fats with a double bond in the fatty acid chain. All other compounds are single.

The melting point of monounsaturated fats (MUFA) lies between that of saturated fats and polyunsaturated fats (PUFA), which means that they are liquid at room temperature and solidify in the refrigerator.

Like all other fats, MUFAs contain nine calories per gram and should only be consumed in moderation so as not to exceed the recommended calorie intake.

What do monounsaturated fatty acids contain?

The most common MUFA in food is oleic acid. This is a fatty acid that occurs naturally in vegetable and animal oils, especially olive oil. Monounsaturated fatty acids are found in these foods, among others:

  • Olives
  • extra virgin olive oil
  • Nuts
  • Almonds
  • Cashew nuts
  • Camellia oil
  • Avocados
  • Eggs
  • red meat
  • Whole milk

Over the years, the Mediterranean diet has attracted the attention of researchers due to its high-fat foods. People there have a significantly lower risk of heart disease and certain cancers compared to those who eat a traditional Western diet. While this seems contradictory, it shows that the human body was designed to use dietary fats in a positive way.

How monounsaturated fatty acids promote your health

  • Protects against heart disease
  • Improves insulin sensitivity and helps the body to use fats in the intended way
  • Helps you lose weight
  • Improves the mood
  • Strengthens the bones

Polyunsaturated fatty acids

What are polyunsaturated fatty acids?

From a chemical point of view, polyunsaturated fats are simple fat molecules. They have more than one unsaturated carbon bond in the molecule. This is also known as a double bond.

Polyunsaturated fatty acids include omega-3 and omega-6 fatty acids. These are essential amino acids that the body needs for healthy brain function and cell growth.

 

➤ Did you know that our body cannot produce these essential fatty acids itself and must therefore be supplied through food?

 

What do polyunsaturated fatty acids contain?

Most foods contain a combination of different fats. Foods that are rich in polyunsaturated fatty acids include:

  • Vegetable oils such as soybean oil, corn oil and sunflower oil
  • Nuts and seeds (e.g. walnuts and sunflower seeds)
  • Tofu and soybeans
  • Oily fish such as salmon, mackerel, herring or tuna

The American Heart Association also recommends eating tofu and other soy-based foods, rapeseed, walnuts and flaxseed, as well as the corresponding oils. These foods contain alpha-linolenic acid (ALA), another omega-3 fatty acid. In addition, the body can form two other essential omega-3 fatty acids from ALA, namely docosahexaenoic acid(DHA) and eicosapentaenoic acid(EPA).

How polyunsaturated fatty acids promote your health

Polyunsaturated fatty acids are needed to build cell membranes and to coat the nerves. They also play a role in blood clotting, muscle movement and inflammation.

The consumption of polyunsaturated fatty acids as opposed to saturated fats promotes the reduction of LDL levels ("bad" cholesterol). Cholesterol is a soft, waxy substance that can clog arteries (blood vessels). A low LDL level reduces the risk of heart disease.

Trans fatty acids

What are trans fatty acids?

Food contains two main types of trans fats: naturally occurring trans fats and artificial trans fats.

Naturally contained trans fats are formed in the digestive tract of some animals. Foods derived from these animals (e.g. milk and meat products) may contain small amounts of these trans fats. Artificial trans fats (or trans fatty acids) are formed during industrial processing. Hydrogen is added to liquid vegetable oils to solidify them.

Trans fats are easy to use, cheap to produce and have a long shelf life. They give products the desired taste and consistency. Many restaurants and fast food chains use trans fats to fry their products, as trans fatscan be used several times.

The main source of trans fats in processed foods is hidden behind the term "partially hydrogenated oil". Read the ingredients list carefully and keep an eye out for it.

In November 2013, the US Food and Drug Administration (FDA) made a preliminary determination: partially hydrogenated oils are no longer recognized as generally recognized as safe (GRAS) in food.

 

➤ Did you know that several countries (e.g. Denmark, Switzerland, Canada) and jurisdictions (California, New York City, Montgomery County) have already reduced or restricted the use of trans fats in the restaurant industry?

 

Where are trans fatty acids found?

Trans fats are found in many foods. These include

  • Deep-fried products such as donuts
  • Baked goods such as cakes, pies, cookies, frozen pizza, cookies, crackers, potato chips
  • some fast food and ready meals
  • Margarine and spray grease

Read the list of ingredients carefully! If you find partially hydrogenated oils or fats there, the product contains trans fats.

What happens if you consume too many trans fatty acids?

Trans fats increase the LDL level ("bad" cholesterol) and lower the HDL level ("good" cholesterol). The consumption of trans fats leads to an increased risk of heart disease and strokes. It is also associated with a higher risk of developing type II diabetes.

Conclusion:

  • Choose monounsaturated or polyunsaturated fatty acids.
  • You do not have to completely avoid saturated fatty acids, but you should keep your consumption to a minimum.
  • Change your diet and include plenty of fresh fruit and vegetables, wholegrain products, low-fat dairy products, poultry, fish and nuts in your diet.  
  • Use natural, unhydrogenated vegetable oils such as rapeseed oil, safflower oil, sunflower oil or olive oil as often as possible, preferably cold-pressed.
  • Limit the amount of red meat and sugary foods and drinks.
  • Look out for processed foods made with hydrogenated fats and avoid these industrially processed foods.
  • Donuts, cookies, crackers, chips, muffins, cakes, pies and many fast food and convenience foods are examples of foods that may contain trans fats. Limit the amount and frequency of these foods.