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The body needs fats and oils because they provide energy, store body heat, and serve as a means of transport for the fat-soluble vitamins A, D, E and K. As fat is also a natural flavor enhancer, we find fatty foods particularly tasty. However, the fats we eat play a role in a healthy diet.
Healthy and unhealthy fats
Scientists distinguish between monounsaturated, polyunsaturated, and saturated fatty acids. Oils that contain a lot of unsaturated fatty acids are not suitable for frying. Saturated fatty acids are mainly found in animal foods such as butter, milk, sausage, and cheese. Caution is advised here. In moderation, these fats are healthy, serve as a source of energy, and are involved in hormone production. However, too many unsaturated fatty acids are harmful and cause LDL cholesterol levels in the blood to rise, increasing the risk of various heart diseases.
These oils are healthy
When it comes to cooking, there is now a wide selection of oils and fats that are either suitable for frying or as a dressing in salads.
Rapeseed oil
Due to its numerous positive properties, rapeseed oil is considered the healthiest fat. Just 10 grams of the oil cover almost the entire daily requirement of omega-3 fatty acids. Oil is a real all-rounder in the kitchen. Refined rapeseed oil can be used for cooking, baking, frying, or deep-frying. Virgin rapeseed oil, on the other hand, should not be heated to high temperatures and is perfect for preparing salads or other cold dishes.
Olive oil
Olive oil can protect against cardiovascular disease and help reduce LDL cholesterol. Refined olive oil is excellent for frying. Cold-pressed olive oil is of higher quality and can be used for salads, pesto, or herb dips.
Linseed oil
Linseed oil is a good source of unsaturated fatty acids. It is particularly suitable for dressings, marinades, and dips. However, it does not keep for long and can quickly taste rancid.
Walnut oil
Walnut oil scores with omega-3 fatty acids but is not suitable for cooking and frying because it is not heat-resistant. Walnut oil tastes particularly good in salad dressings or on fish and vegetables.
Sunflower oil
Sunflower oil contains a lot of linoleic acid and is very versatile. It tolerates heat and is suitable for frying and baking, as well as cooking and steaming.
Coconut oil
The oil is often said to have a healing effect and is considered an absolute superfood. However, its health benefits have not yet been scientifically proven. It contains a lot of saturated fatty acids and should, therefore, only be consumed in moderation. Coconut oil also contains palm oil, which also has a negative impact on the environment.
Palm oil
This oil also has a few health benefits. Due to the high amount of saturated fatty acids in palm oil, it has a negative effect on blood lipids.
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