© Freepik
Healthy oils have a high content of polyunsaturated fatty acids.
January 14, 2025
Birgitta Dunckel
Olive, rapeseed, or linseed oil? Fats are important for the body. But which oils have particularly positive effects on the body? And which should be avoided?
Find a DoctorSearch the network for suitable specialists and contact them directly
Oils and fats suffer from an image problem. Fat harms the vessels and the heart, it is said. A diet as low in fat as possible is therefore often recommended. However, oils are much better - and more important - than their reputation.
Our body needs them, among other things, to absorb the fat-soluble vitamins A, D, E and K, as well as beta-carotene because they consist of different fatty acids - namely saturated, monounsaturated, and polyunsaturated fatty acids - and certain fatty acids are more valuable to the body than others, a distinction is often made between good and bad fats, between healthy and unhealthy oils.
Some unsaturated fatty acids are essential, meaning the body cannot produce them itself and must obtain them from food. These include the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid.
Omega-3 fatty acids also serve as a starting material for eicosanoids, which significantly reduce the risk of cardiovascular diseases. In general, unsaturated fatty acids as good fat.
Read here: Healthy fats vs. bad fats
Bad fats, on the other hand, are referred to as saturated fatty acids because they, when consumed excessively, increase the cholesterol level , cause vascular calcification, and promote cardiovascular diseases.
What often goes unmentioned: These saturated fatty acids work very hard in the body as messengers and are therefore also important, among other things, for our nervous system .
Deshalb wird empfohlen ihre Aufnahme zu reduzieren, aber nicht zu meiden. Faustregel: Ein Teil tierische Fette (viele gesättigte Fettsäuren) und drei Teile pflanzlichen Fette (hoher Anteil an ungesättigten Fettsäuren), um den Ernährungsplan diesbezüglich in Waage zu halten.
Fürs Schlankbleiben sind Fette übrigens auch nützlich: Der Körper verarbeitet sie zusammen mit Proteinen langsamer als Kohlenhydrate, das trägt zu einem besseren Sättigungsgefühl nach einer Mahlzeit bei. Und last but not least: Öle oder Fette fungieren als Geschmacks-Booster – mit ihnen schmeckt einfach alles besser.
Lesen Sie hier: Kohlehydrate – welche sind gesund?
Grundsätzlich werden Speiseöle nach ihrem Herstellungsverfahren unterschieden. Und dieses wiederum wirkt sich auf ihren Einsatz in der Küche aus.
© Freepik
Good to know: Cold-pressed oils should not be heated because they have a low smoke point.
Native, kaltgepresste Öle werden besonders schonend hergestellt. Dadurch bleibt nicht nur der typische Geschmack bestmöglich erhalten, sondern auch wertvolle Vitamine und sekundäre Pflanzenstoffe.
Important: Cold-pressed oils should not be heated as they have a low smoke point and Vitamins and secondary plant compounds can otherwise be lost and harmful trans fatty acids can form. Cold-pressed oils are therefore ideal for cold dishes, for example in salad dressings or smoothies.
Refined oils are obtained through the use of heat and chemicals. Here, the oil is hot pressed and cleaned. However, refining causes it to lose its typical flavor and secondary plant compounds, vitamins, and unsaturated fats are partially lost.
These oils usually have less intrinsic flavor than cold-pressed ones, but they can be heated to high temperatures: They are ideal for cooking, frying, and deep-frying.
Rapeseed oil:The German Nutrition Society (DGE) refers to rapeseed oil as the oil of choice due to its numerous positive properties.
It also contains vitamin E (among other things good for the immune system) and can be used both cold and heated up to 180 degrees. Its taste is relatively neutral.
Linseed oil:With up to 70 percent, linseed oil contains as much of the triple unsaturated omega-3 fatty acid as hardly any other vegetable oil. It is rich in magnesium, potassium, and iron.
Regular consumption of linseed oil prevents cardiovascular diseases such as heart attacks, strokes, and thrombosis. Various studies have also shown that linseed oil strengthens the immune system. But: Linseed oil must not be heated. .
Olive oil:The classic of Mediterranean cuisine is also a good choice with its almost 80 percent monounsaturated fatty acids. It is also rich in secondary plant substances. The content of antioxidant polyphenols is, for example, higher than in other vegetable oils.
Olive oil is said to have anti-inflammatory effects, lower blood pressure, and slow down skin aging. Not every olive oil is suitable for frying. Refined olive oil is best for searing at high temperatures and for deep-frying.
Walnut oil:Walnut oil has a high proportion of omega-3 fatty acids, and its ratio to omega-6 fatty acids is considered health-promoting at 4:1. Walnut oil gives cold and warm dishes a delicately nutty note, but is not suitable for frying due to its sensitivity to heat.
Pumpkin seed oil:It consists of 80 percent unsaturated fatty acids. Its antioxidants strengthen the immune system and have anti-inflammatory effects, and a high content of vitamin E and selenium protects against free radicals. The tasty oil is excellent for cold dishes - however, it must not be heated.
© Freepik
Coconut oil consists of over 80 percent saturated fatty acids.
Coconut oil:Although often marketed as a superfood, it consists of more than 80 percent saturated fatty acids. Frequent consumption increases the risk of cardiovascular diseases, as it can significantly increase total cholesterol and the unfavorable LDL (low density lipoprotein) in the blood.
Palm oil and palm kernel oil:It has a spreadable consistency at room temperature, is heat stable, long-lasting, and neutral in taste. Due to these positive properties, it is used very frequently in the food industry.
Unfortunately, it is rich in saturated fatty acids and palm oil production is rightly criticized for environmental destruction and human rights violations.
