Dorothy FarrarFett
Fat is an important nutrient for the organism and one of the most important sources of energy for humans. Fats, which are staple foods, are made up of glycerol and fatty acids and are composed of carbon, hydrogen and oxygen.
What are fats?
Basically, the many different fatty acids are divided into saturated and unsaturated fatty acids. Unsaturated fatty acids are more valuable to humans because some unsaturated fatty acids cannot be made by the body. The organism is dependent on the supply of these essential fatty acids. Vegetable fats are of higher quality than animal fats because they have a higher proportion of these essential unsaturated fatty acids.
Meaning and function
Fat plays a very important role in health . All excess energy, other than glycogen, in the body is converted to fat. Part of the fat is contained in the blood plasma, as well as in other cells. Most of it is stored in fat cells. Adipose tissue is constantly active to meet our energy needs.
In addition to storing energy, the fat serves as heat protection for the body. At the same time, the fat protects the body from temperature fluctuations. About half of body fat is contained in the layer just under the skin. Important organs such as the kidneys or reproductive organs, but also the ball of the hand, the cheeks or the ball of the foot are protected by the fat.
In our food, fats are important carriers of vitamin A , vitamin D , vitamin E and vitamin K as well as essential fatty acids, especially linoleic acid. These essential fatty acids prevent the skin from drying out, are important in metabolic processes and serve as a regulator in the metabolism of cholesterol .
However, fat has twice the energy content as protein and carbohydrates . A low amount of fat means a high number of calories . Excessive fat consumption with food leads to obesity , cardiovascular diseases and various secondary diseases.
Fat in food
A distinction must be made between the visible and the hidden fats. Visible fats include butter, salad dressings, olive oil, or visible fat on meat. Hidden fats are in foods and can be found in nuts, meat, cheese, whole milk, fish and eggs. Fat preserves the flavors, makes the food tasty and prolongs the feeling of satiety.
Saturated fat is found in animal foods such as lamb, beef, lard and various dairy products, and cooking fat. Unsaturated fatty acids are found in fish and poultry, but also in sunflower oil, coconut oil, safflower oil and corn oil.
Low-fat cooking
In a normal-weight person, about 18 to 25 percent of body weight is adipose tissue. The daily fat requirement should not exceed 70 to 80 grams. In general, it is recommended to reduce the fat content in the diet. 35 percent of the daily calorie requirement should be covered by fat, of which about 10 percent should consist of unsaturated fatty acids.
In order to reduce the amount of fat in your diet, you should eat more whole grain products in addition to fruit and vegetables. At the same time, fatty meat such as minced meat or pork belly should generally be avoided. Instead, rump steak, fish and poultry should be on the menu. Low-fat milk, quark or low-fat yoghurt offer healthy nutrition. Fatty cheese, cream or avocados should be avoided in the diet.
In general, you should avoid frying or frying during cooking. Instead, the dishes are to be served braised, steamed and poached. Vegetables should be prepared steamed in their own juice. Replacing greasy sauces with various healthier alternatives. Dishes should use lemon juice, herbs. Vinegar and spices are refined.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.