John Myers
Fats often do not have a good reputation among vital substances. We need them because naturally occurring fatty acids provide our body with energy and are also excellent flavor carriers. We will tell you what fats actually are and what they do for us.
Flavor and energy source: fat
In the jungle of fats, it is easy to lose track, especially since many of them are difficult to identify as hidden fats in food. An important difference between fats and oils is that the former are solid at room temperature and oils are liquid. Both forms are important to us, because they carry flavor and aroma and supply the body with energy. Each gram provides 9.1 calories – more than twice as many as carbohydrates and proteins. Fats have been wrongly banned from the kitchen for a long time because they do not necessarily lead to obesity, diabetes, dyslipidemia or other diseases. Their composition is particularly important for their health benefits. For example, edible oils and high-fat fish provide valuable essential fatty acids that the body cannot produce itself. Monounsaturated and polyunsaturated fatty acids in particular are healthy. Saturated fatty acids, on the other hand, should be consumed less. The nutrient is also important in terms of fat-soluble vitamins.
What does the body do with the fat?
Fat that we eat is mechanically broken down by the chewing movements in the mouth and enriched with enzymes. However, the enzymes added in this way only become active in the stomach. The breakdown into fatty acids and so-called glycerides follow. The components are then either released into the bloodstream or transported away via the lymphatic vessels. Eventually, the nutrient is converted into energy or reaches the fat cells and is stored there as a depot.
Caution: It is often confused with cholesterol. Although the latter is structurally similar to fatty acids, it is naturally formed by the human body. Cholesterol also fulfills important functions such as supporting digestion.
What happens to fat when you lose weight
Eating healthy and exercising: These are the two factors that you can use to effectively combat obesity. However, you should refrain from suddenly eating no fat at all or not eating enough food. This only reduces your body’s calorie consumption and makes you feel tired and listless. Then, when you start eating again, the infamous yo-yo effect will put that lost weight right back on your hips. When you lose weight the “right” way, the excess fat is broken down and then processed into carbon dioxide and water. As contradictory as it may sound, a diet high in certain high-fat foods can even help you lose weight. Fats keep you full for a long time and your body has to deal with breaking them down for a while. However, it has not been proven that medium-chain MCT fats are real slimmers.
Strong muscles thanks to the fat
Because the supposed fattening food is also fuel for the muscles, it plays an important role in muscle building. If you do without carbohydrates and instead prefer to eat foods with a high proportion of fat and a good fatty acid composition, then your training can take effect more quickly. Carbohydrates or sugar provide energy faster, but this effect is only short-term. In the long run, fat is better able to build muscle while also curbing cravings after an intense exercise session. These cravings are more likely to occur with sweet snacks that are excessively carbohydrate-dense.
Healthy fats are found in many foods
You can find good fat in vegetable oils, nuts, avocados, high-fat dairy products, or tuna. Some foods contain omega-3 fatty acids, which are particularly valuable. These include superfoods such as chia seeds or salmon as well as linseed oil and walnuts. When choosing the right oil, you should pay attention to the words “native” or “extra virgin” (only for olive oil). Both mean that the process of oil extraction takes place without additional heat input. Very important for quality and taste! Find out more about the versatile black cumin oil.
Cook daily with fat and oil
It’s easy to make sure you’re eating healthy plant-based fats every day. For example, add a little linseed oil to your yogurt in the morning. Or make yourself a salad with olive oil and vinegar dressing for lunch. And for dinner, enjoy some salmon fried in coconut or rapeseed oil. So you have a good fatty acid mix. Our nutritional expert will answer the question of whether butter or margarine is healthier for you. You can also read here which oils are suitable for frying.
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