To answer this question, we need to know about the structure of fats.
Every dietary fat consists of one part glycerol and three parts fatty acids. You can visualize this like the letter E, where the horizontal lines represent the fatty acids. The fatty acids determine the properties of the respective oil (oil is solid in the refrigerator and becomes liquid at room temperature) and fat. A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids and between short-chain and long-chain fatty acids.
A saturated bond is one that cannot undergo any further reactions, in contrast to unsaturated bonds. The polyunsaturated omega-3 and omega-6 fatty acids are the only fatty acids that are essential, i.e. they must be supplied with food as the body cannot produce them itself.
Saturated fatty acids
Saturated fatty acids are mainly used by the body as a source of energy. They are mainly found in meat and sausage products, butter, milk and dairy products, coconut fat and palm kernel fat. In particular, they provide the body with energy - one gram of fat corresponds to nine kcal. They should make up less than ten percent of your daily energy intake, as consumed in high quantities they pose a risk of increased cholesterol levels, cardiovascular disease and diabetes. The information in the nutritional table printed on the packaging can help here. Monounsaturated fatty acids, such as those found in olive (oil), rapeseed oil, peanut (oil), avocados, hazelnuts, almonds and pistachios, also serve primarily as a source of energy, but do not increase the risks.
Unsaturated fatty acids
Polyunsaturated fatty acids are particularly recommended. Omega-3 fatty acids can be found in rapeseed oil, linseed oil, soybean oil, tree nuts, leafy vegetables, oily fish (such as salmon, mackerel) and microalgae. Sunflower oil, corn oil, meat, butter, milk, dairy products and egg yolk are rich in omega-6 fatty acids. The body needs them as a starting substance for the production of important tissue hormones such as for the regulation of inflammatory processes, for the development of the brain or for the function of the heart and immune system. The ideal ratio is 1:5 and they are not listed in the nutrient table. Accordingly, you have to remember the foods and consciously incorporate them into your diet.
One last term: trans fatty acids are modified unsaturated fatty acids. Industrial trans fatty acids have a negative effect on blood lipids. They are produced, among other things, by industrial partial hardening and refining of oils, at home by exposing oils with a high proportion of unsaturated fatty acids to excessive heat.
Conclusion:
A distinction is made between saturated, unsaturated and polyunsaturated fatty acids. The polyunsaturated omega-3 and omega-6 fatty acids must be taken in with food and are very healthy. Saturated fatty acids provide energy, but should not be consumed in high quantities.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy within the framework of a holistic Longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.