24. May, 2023

Good and bad fats in oils

Fats are an important part of our diet. They supply the body with essential fatty acids, which are needed to absorb fat-soluble vitamins A, D, E and K and to maintain energy.

Saturated and unsaturated fats

When choosing cooking oils, it is important to pay attention to the fat composition. This varies from one oil to another. Nutritionists and doctors recommend choosing oils with the lowest possible saturated fat levels for daily use and limiting the use of oils that are high in saturated fat, such as palm oil and coconut oil. Saturated fats can raise cholesterol levels, which is a risk factor for heart disease.

Although all vegetable oils contain some saturated fat, rapeseed, linseed, walnut, sunflower and olive oils contain the least.
In particular, the daily consumption of so-called trans fats or processed fats should be avoided. They have the lowest nutritional value.

Omega 3 to Omega 6 ratio

The composition of unsaturated fats is another factor to pay attention to. Polyunsaturated fatty acids, omega-3 and omega-6, are very important for the human body because they are essential. They are not produced in the body and must therefore be taken in the diet. Relatively many edible oils contain linoleic acid (omega-6), but only a few oils – such as rapeseed, soya, walnut and linseed – also contain alpha-linolenic acid (omega-3), which is a very valuable and essential fatty acid for the human body.

Experts recommend that polyunsaturated fatty acids should be consumed daily in an optimal ratio of 1:2. If too much omega-6 fatty acids are present in our diet compared to omega-3, this can contribute to inflammatory processes in the body and increase the risk of heart disease.

Vitamins, minerals and other benefits of oils

Cold-pressed, unrefined edible oils such as rapeseed and sunflower oil are good sources of vitamin E. Other oils such as soya, olive and rapeseed oils contain vitamin K, which is important for blood clotting and bone health. Almost all cold-pressed edible oils contain carotenoids, which are plant pigments that our bodies can convert into vitamin A. It is important to choose live, unprocessed oils in the diet, which preserve everything that is valuable.

Rapeseed oil contains the least saturated fat compared to the other oils mentioned above. It is rich in monounsaturated fats and omega-3 fatty acids. It contains both alpha-linolenic acid and linoleic acid. Cold-pressed rapeseed oil also contains plant sterols and carotenoids, as well as minerals such as zinc, copper and iron.

Healthy oils

All about oils - what to know and consider when choosing oil to cook.

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