What exactly is the difference between saturated and unsaturated fatty acids?
In general, there are various ways to classify fats. The most common classification is into fats containing saturated and unsaturated fatty acids. In addition, fats can also be classified based on the chain length of the fatty acids—that is, short-chain, medium-chain, or long-chain—or by their source, i.e., plant-based or animal-based fats. Next, we’ll take a closer look at saturated and unsaturated fatty acids.
Monounsaturated fatty acids
Monounsaturated fatty acids can be produced by our bodies and are also found in vegetable oils and certain nuts. Replacing saturated fatty acids with monounsaturated and polyunsaturated fatty acids in the diet helps maintain normal cholesterol levels, provided the foods are high in these fatty acids.
Among the best suppliers are:
- Olive oil
- roasted pecans
- Almonds
- Cashew Butter
Polyunsaturated fatty acids
Polyunsaturated fatty acids are essential for the human body. These primarily include omega-3 and omega-6 fatty acids. Since the body cannot produce these fatty acids on its own, they must be obtained through the diet. However, our bodies require a balanced ratio of omega-6 to omega-3 fatty acids. The optimal ratio is 1:1 to a maximum of 5:1.
In the past, our diet naturally ensured a balance between these two types of fatty acids. However, our changing dietary habits have significantly altered the omega-6-to-omega-3 ratio. As a result, we now typically consume about 15 times more omega-6 fatty acids than omega-3 fatty acids. This is due to a diet in which fish is appearing less and less frequently on the menu. In contrast, fast food, ready-made meals, and sweet and salty snacks are becoming increasingly popular.
Good sources of omega-3 fatty acids include, in particular, fatty fish such as cod, herring, mackerel, salmon, and sardines, as well as algae. Since fish obtain their omega-3 content from algae, the type of food they consume is crucial. For example, wild-caught fish contain high levels of omega-3 fatty acids due to their abundant consumption of algae, shrimp, and small crustaceans.
Plant oils such as flaxseed oil, chia oil, and walnut oil contain a particularly high proportion of omega-3 fatty acids. However, these plant-based sources primarily contain the omega-3 fatty acid ALA (alpha-linolenic acid). Our bodies can convert ALA into the valuable polyunsaturated fatty acids DHA and EPA. However, the amount of ALA that the body converts into EPA and DHA varies greatly from person to person. On average, it ranges from only 5 to about 15 percent.
The omega-3 fatty acids DHA and EPA have the following effects on our bodies
- Brain Function: When taken daily at a dose of 250 mg, DHA supports normal brain function and normal vision.
- Heart Function: EPA and DHA support normal heart function when taken daily in a dose of 250 mg.
- Vision: A daily intake of at least 250 mg of DHA helps maintain normal vision.
- Infants’ Brains and Eyes: A daily intake of 200 mg of DHA by the mother—in addition to the recommended daily intake for adults—contributes to the normal development of the brain and eyes in the fetus and in breastfed infants.
Saturated Fatty Acids
Saturated fatty acids are found primarily in animal-based foods such as fatty meats, sausages, and whole-milk products, as well as in potato chips and baked goods. They can have an adverse effect on our cholesterol levels because they lower the amount of the “good” transport molecule HDL and increase the amount of the “bad” lipoprotein LDL.
Due to modern dietary habits, most people consume far too much saturated fat. You should therefore make sure that the total calories from saturated fat account for less than 10 percent of your daily caloric needs.
Coconut oil is a special case here. Although it is classified as a saturated fat, it contains healthy medium-chain fatty acids. These are converted directly into energy and keep you feeling full longer. Coconut oil is excellent for frying because it can withstand temperatures of up to 200 degrees.
Conclusion
So it’s safe to say that certain fats are definitely healthy and necessary for the body. Healthy fats—that is, unsaturated fatty acids—help maintain normal blood cholesterol levels. But saturated fatty acids also have their place. This is because saturated oils are better for frying than unsaturated ones, since they do not produce trans fats. When it comes to animal fats, you should definitely pay attention to how the animals are raised, since organic meat products—due to their diet—contain higher amounts of polyunsaturated omega-3 fatty acids than conventionally produced foods. The omega-3 fatty acid content in fish also varies depending on the fishing area and season. Therefore, you should pay attention to the origin when buying fish.
Sources
- Uwe Gröber: Micronutrients: Metabolic Tuning—Prevention—Therapy. Wissenschaftliche Verlagsgesellschaft mbH, Stuttgart, 2012, 3rd edition, ISBN 978-3-8047-2615-4.
- Dr. Reinhard Wähler: Fatty Therapeutics: Health and the Right Fats (Part 1). Orthomolecular Medicine & Nutrition 2019, Issue 169. https://www.omundernaehrung.com/ernahrungsinterventionen-bei-adhs-41.html
- Dr. Reinhard Wähler: Fatty Therapeutics: Health and the Right Fats (Part 2). Orthomolecular Medicine & Nutrition 2020, Issue 170. https://www.omundernaehrung.com/fettige-therapeutika-gesundheit-die-richtigen-fette-teil-2.html
- https://www.ugb.de/lebensmittel-zubereitung/fette-und-oele-unbeschwerter-genuss/
- https://www.bfr.bund.de/de/gesundheitliche_bewertung_von_fettsaeuren-54422.html
