Unsaturated fats make healthy oils
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Unsaturated fats are considered the 'healthy fats' and promoted as part of a healthy diet. These fats help prevent cardiovascular disease, lower cholesterol levels and offer many other health benefits when used as an alternative to saturated fats in our diet.
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Read on and learn everything about unsaturated fats, which oils contain these fats and why they are so healthy!
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Typical for unsaturated fats is that they are liquid at room temperature. There are two types of unsaturated fats, polyunsaturated and monounsaturated fats. These are different in their chemical structure and therefore have different health benefits.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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[!Pullquote] Replacing saturated fats with mono-unsaturated fats has a cholesterol-lowering effect. [!/ pullquote]
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Poly-unsaturated fats can be split into two groups; also known as omega 3 fatty acids and omega 6 fatty acids. Both have slightly different health effects.
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Omega 3 fatty acids have a proven protective effect against cardiovascular disease and help to lower LDL cholesterol levels. We can find omega 3 fatty acids in:
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Research has shown that people who often consume fish have a lower risk of developing cardiovascular disease. Fish and other animal sources of omega 3 are different from vegetable sources of omega 3. The omega 3 from animal sources is more "bioavailable" to us.
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This means that to achieve the same effect we need much more omega 3 from vegetable sources than from animal sources, because the omega 3 from animal sources is more effectively absorbed by our body. Research has also shown that omega 3 from animal sources protects us better against cardiovascular disease than omega 3 from plant sources.
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This means that to achieve the same effect we need much more omega 3 from a vegetable source than from an animal source, because the omega 3 from animal source is more effectively absorbed by our body. Research has also shown that omega 3 from animal sources protects us better against cardiovascular disease than omega 3 from plant sources.
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Although the omega 3 from fish oil can certainly offer many health benefits, pregnant or breastfeeding women should still be careful with it. Follow the guidelines for the recommended daily amount of fish carefully and do not exceed these, because especially when you are pregnant it is dangerous to ingest too many heavy metals such as mercury. And unfortunately you have that risk if you consume a lot of fish.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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The American Heart Association recommends that adults consume 500 mg omega 3 per day to reduce the risk of cardiovascular disease. If you put two to three servings of 150 g of fatty fish on the menu per week, you should achieve this goal.
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The American Heart Association recommends that adults consume 500 mg omega 3 per day to reduce the risk of cardiovascular disease. If you put two to three portions of 150 g of fatty fish on the menu per week, you should achieve this goal.
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If it is established that you already have a heart condition, you can increase the daily amount of omega 3 to 1000 mg per day, according to the Heart Foundation.
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If it is established that you already have a heart condition, then according to the Dutch Heart Foundation you may increase the daily amount of omega 3 to 1000 mg per day.
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Omega 6 fatty acids have also been shown to help reduce the risk of cardiovascular disease, when used as an alternative to saturated fats of course.
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Omega 6 fatty acids have also been shown to help reduce the risk of cardiovascular disease, when used as an alternative to saturated fats, of course.
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Good sources of omega 6 are:
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So, now that you have a better understanding of the different types of unsaturated fats and their health effects, you will better understand which oils are healthy and why. To help you with this, we give you an overview below of the most commonly used vegetable oils and their contents of mono-unsaturated fats (MOV), poly-unsaturated fats (POV) and saturated fats (VV).
Rapeseed oil:
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61% MOV 21% Omega 6 POV 10% Omega 3 POV 7% VV
Linseed oil:
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19% MOV 24% Omega 6 POV 47% Omega 3 POV 9% VV
Corn oil:
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24% MOV 59% POV (especially Omega 6) 13% VV
Olive oil:
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73% MOV 3.5-21% Omega 6 POV 1% Omega 3 POV 14% VV
Coconut Oil:
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6.2% MOV 1.6% POV 92.1% VV
Palm oil:
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39% MOV 11% POV 50% VV
Avocado Oil:
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70% MOV 12% Omega-6 POV 1% Omega-3 POV 12% VV
Sesame seed oil:
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43% MOV 43% POV 14% VV
Peanut oil:
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46% MOV 32% POV 17% VV
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Sunflower oil:
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19% MOV 63% POV 10% VV
Soybean oil:
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23% MOV 51% Omega-6 POV 6% Omega-3 POV 14% VV
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The next time you have to choose an oil in your supermarket, you might want to keep this list in mind. After all, it is not just about the taste and the price, you can also take your health into account in your choice!
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Which oil do you prefer and why? Let us know in your comment!
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven