When you hear the word "fat," you probably think of unhealthy junk food. This is not outlandish, as junk food usually contains a lot of unhealthy fat. However, fat is one of the three macronutrients and is therefore indispensable for the human body. It all depends on the type of fat—keywords: saturated and unsaturated fatty acids. However, the flood of information on the different fats often causes ambiguities. We want to get to the bottom of this with this blog post.
Especially with breakfast , it is important to pay attention to a balanced, healthy diet . After all, this is how you start the day! So how much fat is really healthy? What kind of fats should you rather do without? And how can you incorporate healthy fat at breakfast? We will answer all these questions now.
Is too much fat unhealthy?
This question is a double-edged sword. Basically, not all fats are healthy. There are certainly fats that are harmful to the body. In recent years, however, the opinion in science has developed that too much fat does not necessarily have to be unhealthy. You should pay attention to what fats you eat. In any case, it is unhealthy to consume too many saturated fatty acids. Unsaturated fatty acids found in nuts, for example, are considered the healthier fats.
Which fats are harmful?
Particular attention should be paid to saturated fatty acids. These are considered flavor enhancers and appetite enhancers. Saturated fat is mainly found in animal products, such as butter, cream, sausage, cheese, and meat. Saturated fats, in large amounts, can increase blood cholesterol levels and lead to the narrowing of blood vessels. In addition, excessive consumption of saturated fats increases the risk of cardiovascular disease, dementia, and diabetes.
Trans fats are considered to be particularly harmful to the human body. This form of fatty acid is produced during the industrial processing and hardening of fats and oils. Trans fats are commonly found in margarine, finished products, sweets, chips, and fried products.
Which fats are healthy?
Healthy fats are basically unsaturated fatty acids. This does not mean that saturated fatty acids cannot also be healthy when dosed correctly—they also act as messengers for our bodies. However, unsaturated fatty acids have other important properties.
First and foremost, a distinction is made between monounsaturated and polyunsaturated fatty acids. The monounsaturated fatty acids are mainly found in nuts. Through these fats, vitamins A, D, E, and K can be utilized in the body. They accelerate wound healing and are good for teeth and bones.
The polyunsaturated fatty acids are an important building material for cell walls, help maintain a balanced cholesterol level, and are involved in the control of blood pressure. The most important subgroups are omega-6 and omega-3 fatty acids .
Monounsaturated fatty acids are found, for example, in vegetable oils, such as olive or rapeseed oil, avocado, or nuts—polyunsaturated fatty acids are also found in nuts as well as vegetable oils, such as walnut or linseed oil, and fish.
How to distinguish between saturated and unsaturated fats?
If fat is liquid at room temperature, it is classified as unsaturated fat, as seen with olive oil, rapeseed oil, and sunflower oil. If fats are solid at room temperature, they are saturated fatty acids, such as butter or various types of lard.
But there is one exception: coconut fat. This contains unsaturated fatty acids. Why is that? Coconut fat is usually solid in our latitudes due to the temperature. From about 25 degrees, however, the "fat" becomes completely liquid.
How much fat should you consume daily?
It is recommended not to consume more than 70-80 g of fat per day. In principle, it is better to cook with little fat and to refrain from using finished products. Another important point is to pay attention to hidden fats! These are often found in sauces, sausages, or cheese. You can also steam food instead of frying it—in general, you should use visible fats such as butter or oil sparingly.
A hot tip from us: save on fats when preparing and refine the food with a spoonful of oil after completion! This brings out the taste of the oil and adds the necessary portion of fat.
How can I incorporate healthy fats into my diet?
Incorporating the right amount of saturated and unsaturated fatty acids into everyday life is not as difficult as you might initially think. Nuts, for example, are incredibly versatile and flexible. They can be used as a topping for breakfast bowls of all kinds, as a snack in between, turned into pesto, or used for baking.
Chia seeds or flaxseeds are also excellent for garnishing a variety of dishes. A few seeds over the bread, eggs, or yogurt hardly stand out and do their part to meet the daily requirement for healthy fatty acids.
Avocados are a real fat bomb in the most positive sense! They can be perfectly prepared in all possible shapes and variations and provide an extremely large amount of healthy fats for the day. It should also be mentioned that healthy fats in the morning lead to feeling full for longer. This also helps with a healthy lifestyle.
For more suggestions and recipe ideas, we also recommend the rest of our blog—there we already have a nice collection of healthy breakfast recipes that might sweeten your day, for example, our vegan chocolate avocado pudding with chia seeds:
Vegan Chocolate Avocado Pudding with Chia Seeds
Ingredients
- 2 avocados
- 3-4 teaspoons cocoa powder
- 2 tsp olive oil
- 1 pkg vanilla sugar
- 2 tbsp chia seeds
- 3 tbsp agave syrup
Preparation
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Hollow out the avocados and place the flesh in a bowl.
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Next, add the cocoa powder, olive oil, vanilla sugar, and agave syrup, and mix all the ingredients well together.
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Finally, stir in the chia seeds and place the pudding in the fridge for an hour.
Nutritional values
Conclusion: Which fat is healthy – saturated or unsaturated?
Saturated fats in small amounts are quite healthy and important for our body. Unsaturated fatty acids, such as those found in vegetable oils, nuts, or chia seeds, are generally considered to be healthier fats.
