Good and bad fats - learn to tell them apart

What are fats – definition

Together with carbohydrates and proteins, fats form the basis of our diet. They are essential for development. Fats are a combination of saturated and unsaturated fatty acids.

Chemical difference between saturated and unsaturated fatty acids

Simplifying as much as possible, saturated fatty acids have a single bond between the carbon atoms in the molecule, unsaturated have a double bond. This microscopic difference is the reason why some fatty acids make you fat and raise cholesterol levels, while others do the opposite.

Bad fats

Bad fats contain predominantly saturated or trans fatty acids. They raise the level of bad cholesterol, cause diabetes and weight gain, diseases of the heart and blood vessels, and can be carcinogenic.

Saturated fatty acids

Saturated fatty acids are found in products of animal origin: meat, eggs and dairy products. They are also present in some plant products such as coconut and peanuts.

Trans fatty acids

These fatty acids are found mainly in fried processed foods, such as popcorn we buy at the cinema and potato chips. They are artificially produced and serve to preserve food. That's why chips or French fries from McDonald's can last for months without changing color, shape or taste.

Trans fatty acids raise cholesterol levels, but what's worse, they are carcinogenic.

How to recognize good fats?

Fats that are solid at room temperature are saturated, e.g. butter, lard... Fats that are liquid at room temperature are unsaturated. These are olive oil, linseed oil...

This rule applies only to pure fats, not to foods. The walnut is solid, but contains mostly unsaturated (healthy) fats.

Healthy eating advice

As many foods as possible that contain good fats should be included in the diet. Bad fats are not harmful in small amounts (1 egg per day, 2 dcl of milk, etc.), but care must be taken not to overdo it. When choosing an Omega-rich oil, cold-pressed oil should always be preferred. It has not been thermally processed and has not lost its healthy ingredients. If you think you're not getting enough good fats, there are Omega 3, fish and plant based supplements to help you replenish the good fats.

Source: www.krenizdravo.rtl.hr