For a long time, high-fat foods were generally regarded as fatteners, but today it is clear that vegetable fats at least deserve a second look. VeVeRo shows five high-fat superfoods and how they fit into the diet.
Part 3 Five superfoods under the lens
- Written by VeVeRo
- Published in BlogHealthy
- Date: Friday, 08 November 2019 14:02
- Read: 356 times
Part II: Fats Fitmacher for a healthy diet
For a long time it was called "fingers away from fatty foods!", who wanted to be healthy and slim, followed a low-fat diet and measured the oil for the frying pan with a teaspoon. These times are over. However, this is not a free ticket for fat food. A closer look is worthwhile!
Not all fats are the same
A short excursion into chemistry: Fats are divided into saturated, unsaturated and polyunsaturated fatty acids. This is reflected in the chemical structure and their reaction with other substances. While an average diet with meat and dairy products provides plenty of saturated fats, monounsaturated and polyunsaturated fats are more likely to be found in vegetable products. They are mainly supplied by nuts, seeds and kernels and their oils. Another source is fatty sea fish such as herring, mackerel and salmon. They mainly supply the coveted omega-3 fatty acids that play a role in cardiovascular function. In vegetable foods, linseed oil, walnut oil and various algae oils contain omega-3 fatty acids. Unsaturated fatty acids can have an anti-inflammatory effect, serve as precursors of hormones and can have a positive influence on blood fat levels.
Nuts and almonds as a healthy snack
Let's take a closer look at some examples. Walnuts consist of almost two thirds fat and provide an impressive 663 calories per 100 grams. But these calories have it within themselves: Plenty of monounsaturated and polyunsaturated fatty acids, plus the minerals potassium, sodium, magnesium and phosphorus. Among the vitamins, walnuts score points with various B vitamins and the cell-protective vitamin E, as well as dietary fibres and secondary plant substances.
Almonds contain more than 50 % fat with an impressive content of unsaturated fatty acids. In addition the fat-soluble Vitamine E and A as well as B-Vitamine, proteins, ballast materials and numerous mineral materials, for example magnesium, phosphor, zinc and iron.
There is evidence that nuts and almonds can have a positive effect on the risk of cardiovascular disease. Scientists attribute this to the combination of polyphenols, fibre and fatty acids. In order not to take up at the same time
too much energy, but to be able to use the advantages of the positive contents materials, experts recommend about a handful of Nuts per day, approximately 25 gram, neither salted nor roasted, best as raw food.
Using vegetable oils correctly
Another source of healthy fats are vegetable oils. The variety is great: from walnut oil, linseed oil and hemp oil to olive oil and rapeseed oil, each variety offers something special. All provide healthy fats. In order for the ingredients to be effective, appropriate preparation is important. So cold pressed oils belong in the cold kitchen. When heated, they quickly start to smoke. This produces substances that are harmful to health. Refined oils, for example from the rape or sunflower, are suitable for cooking, steaming and roasting.
Linseed oil provides a particularly high amount of unsaturated fatty acids. It is one of the native oils and with its nutty taste complements a delicious breakfast porridge. As the oil is very sensitive, it should be put in the refrigerator and consumed within a few weeks. Hemp oil also provides plenty of unsaturated fatty acids. It has an intense taste and is also suitable for cold dishes. Gentle steaming is also possible.
Avocado - healthy fruit or climate killer?
Botanically speaking, avocados are fruit. In contrast to other types of fruit, however, they contain a lot of fat. They also contain monounsaturated and polyunsaturated fatty acids. In addition folic acid, niacin, potassium and high-quality protein, the vitamins E, B6 and provitamin A. And all this purely vegetable! No wonder that the demand for avocados has risen rapidly in recent years. But that holds some problems: Avocados need a lot of water and sun. But in sunny areas water is often scarce. And the green fruits come a long way to us.
The long transport route, the cultivation in large plantations and the high water demand in partly dry growing regions damage the image. However, there are regions in which there is sufficient water and sun. These include areas in eastern Africa. Smallholders grow many organic avocados here in mixed cultivation with other crops. But the long transport route remains. It is therefore important to weigh up the healthy ingredients against the climate-damaging transport. Perhaps, as always, it's the quantity that makes the difference.
That's how healthy vegetable fats are
Overall, vegetable fats are highly recommended. They are filling agents, flavour carriers and nutrient suppliers all in one. It is hard to imagine a vegetable diet without them. In order to enjoy the health benefits, it is worth selecting high-fat foods carefully and consuming them with pleasure.
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