Fats are an essential part of our diet, but not all fats are the same. Two main categories can be distinguished: saturated and unsaturated fats. But, what is the difference between these two types of fats? We explain it to you!
Saturated fats
Saturated fats are fats found mainly in animal products, such as: whole dairy products, fatty meats (such as sausage, pâté, for example), cheese and butter. There are also a number of foods that contain saturated fat without you seeing it right away, the so-called hidden fat. These include cookies, cakes, snacks, fried foods and salts. These fats have a solid structure at room temperature, so they are not liquid.
A useful mnemonic device here is: Saturatedfat is Wrongand often has a solid structure. Unsaturatedfat is O.K.and is usually soft or liquid.
Why are saturated fats considered unhealthy?
When we eat a lot of saturated fats, it can be bad for our bodies, below are some of the reasons:
Bad for the heart/blood vessels: Saturated fat increases LDL cholesterol and causes cholesterol to be deposited on the walls of blood vessels. As a result, it contributes to narrowing of blood vessels and cardiovascular disease, such as high blood pressure.
Weight gain: Foods high in saturated fats often contain many calories. Eating too many calories can lead to weight gain, which in turn can cause other health problems; such as diabetes and cardiovascular disease.
Why are unsaturated fats healthy?
Unsaturated fats are fats that are actually good for our bodies; they lower blood cholesterol levels and thus reduce the risk of cardiovascular disease. In addition, unsaturated fats provide fatty acids that the body cannot make itself and are therefore indispensable to get through food.
Unsaturated fats are found in foods such as nuts, seeds, soy products, olive oil and fatty fish such as salmon, mackerel and herring (source of omega 3 fatty acids). Fatty fish has a positive effect on the heart and blood vessels. Therefore, the advice is to eat oily fish at least once a week.
If you are not a fan of fish, or simply can't manage to eat it often enough? Then you can also opt for a Omega 3&E supplement.
Why else are unsaturated fats healthy?
Good for the heart: Unsaturated fats can help to increase the "good" cholesterol (HDL) levels in our blood, and these can protect our blood vessels and reduce the risk of heart disease.
Inflammatory: Unsaturated fats have anti-inflammatory properties and can thus help reduce inflammation in our bodies. Chronic inflammation is associated with various health problems, such as rheumatism.
Essential Fatty Acids: Some unsaturated fats, such as omega-3 fatty acids, are essential for our bodies. They play a role in brain development, regulating inflammation and supporting a healthy heart. In addition, they can contribute to a healthy hormone balance.
It's smart to limit your intake of saturated fat and choose mostly unsaturated fats. Note that unsaturated fat is also high in calories. It's all about getting the balance right and making healthy choices for our bodies.
