Do you want to eat a balanced diet and therefore save fats in your diet? In principle this is a good idea, but there are many misunderstandings surrounding this topic. Not all fat is critical, on the contrary: our body needs fats to absorb certain nutrients, produce hormones, get energy and for many other important functions. What matters, however, is which fat you consume. And that’s where saturated vs. unsaturated fatty acids come into play. Do you know the meaning and differences in detail? If not, then be sure to read on!
What are saturated and unsaturated fatty acids?
Dietary fats (also called lipids) consist of individual building blocks called fatty acids. Chemically speaking, these differ in their molecular structure. And it is precisely this structure that makes them saturated and unsaturated fatty acids.
Saturated fatty acids have no double bonds between their carbon atoms. They are, so to speak, “fully saturated” with hydrogen atoms. Saturated fats are mostly solid at room temperature and, as we will see, they can be a challenge to our overall well-being.
Unsaturated fatty acids, on the other hand, have one or more double bonds. When there is a single double bond, they are called monounsaturated fatty acids. If there are several double bonds, they are called polyunsaturated fatty acids. The unsaturated fats are mostly liquid at room temperature and they perform various tasks in the body.
But enough about molecules, hydrogens and double bonds. Let’s take a closer look at how saturated and unsaturated fats work in the body!
Where are saturated fatty acids found?
Saturated fatty acids are mainly found in animal products. Butter, lard, cream, cheese, meat and sausage products, for example, contain many such fats. But coconut oil and palm fat also have a high proportion of saturated fatty acids.
Since these fats tend to be cheap, have a long shelf life and are heat-stable, they are often used in industrially processed foods. That’s why the following products have a comparatively high proportion of these fatty acids:
- Baked goods (such as croissants, cookies, cakes),
- Chips and other salty snacks,
- Chocolate and sweets,
- finished products (such as frozen pizza, instant noodles or packet soups) and
- Fast food such as burgers, fries, nuggets etc.
Saturated fatty acids are often viewed critically in public debate, especially when they are consumed in large quantities. Many nutritional recommendations, such as those from the German Nutrition Society, recommend reducing the proportion of saturated fats in everyday life.
Which foods contain unsaturated fatty acids?
Monounsaturated and polyunsaturated fatty acids are considered valuable components of a varied diet. Particularly well-known in this context are the omega-3 and omega-6 fatty acids, which the body cannot produce itself and therefore must consume through food.
In many nutritional concepts, unsaturated fats are recommended as a sensible balance to saturated fatty acids in order to make fat consumption more conscious overall.
Unsaturated fatty acids are mainly found in vegetable fats. Good sources are, for example
- Olive oil,
- rapeseed oil,
- linseed oil,
- avocados,
- nuts and
- seeds.
When it comes to Omega 3, you should too Fish don’t neglect. Salmon, mackerel and herring contain particularly high levels of these valuable fatty acids.
Help absorb unsaturated fatty acids
Tip: So that you can specifically supplement your diet with omega-3 fatty acids, we recommend our unique dietary supplement NORSAM Omega-3 Total Oil. It consists of natural, unconcentrated wild-caught fish oil and cold-pressed olive oil. A refreshing lemon flavor makes the oil particularly pleasant. It is a perfect ingredient in smoothies or salad dressings, for example!
Conclusion: The ratio of fatty acids is crucial
For a balanced diet, you should reduce saturated fatty acids as much as possible and prefer unsaturated fatty acids. So it’s not about avoiding fat in general, but rather choosing the type of fat consciously. These tips will help you:
- Use vegetable oils instead of butter or lard when cooking and frying!
- Reduce meat and sausage in your diet!
- Instead of chips etc., snack on nuts and seeds!
- Pay particular attention to a sufficient supply of omega-3 fatty acids!
This way you can consciously integrate unsaturated fatty acids into your diet.
