Background information
Why you need rapeseed oil in your kitchen
by Anna Sandner
Which fatty acids are good for you - and which you should avoid
17/4/2025
Translation: machine translated
Fats are essential for your body, but not all are the same. Here you can find a guide through the fat jungle.
As bad as their reputation may be, fats per se are not unhealthy. They are among the most relevant nutrients that your body needs. However, there are important differences between the various fatty acids and not every fat is equally healthy. The chemical structure of the fatty acids is crucial. They differ primarily in the number of double bonds between the carbon atoms.
Saturated fatty acids (such as in butter) have no double bonds, monounsaturated fatty acids (such as in olive oil) have one double bond and polyunsaturated fatty acids (such as in salmon) have two or more double bonds. Trans fatty acids are unsaturated fatty acids, in which the carbon atoms linked by double bonds are on opposite sides.
Source: Anna Sandner
Saturated fatty acids: not just bad
Saturated fatty acids are called saturated because their structure has no free bonding sites, so they have no double bonds. This gives them their solid consistency at room temperature. They are mainly found in animal products such as butter, meat or cheese. Because their excessive consumption can raise cholesterol levels and increase the risk of cardiovascular disease, they are often regarded as «bad fats».
But it's not quite that simple: saturated fatty acids also fulfil important functions in the body. They not only serve as a source of energy, but also play a role in signalling and the function of the nervous system.
So you don't have to avoid saturated fatty acids completely. At the same time, however, it is advisable to limit their proportion in your diet and supplement them with unsaturated fatty acids.
Sources of saturated fatty acids:
- Butter, cream
- Meat, sausage
- Coconut oil, palm fat
Unsaturated fatty acids: the «good» fats
Saturated fatty acids have at least one double bond in their structure and are considered to be beneficial to health. They are divided into two groups:
Single unsaturated fatty acids
They have a double bond and help your body to absorb fat-soluble vitamins. They can also lower cholesterol levels. They are mainly found in vegetable oils such as olive or rapeseed oil
Multiunsaturated fatty acids
Multi-unsaturated fatty acids contain two or more double bonds. These include essential fatty acids such as omega-3 and omega-6. Essential means that your body cannot produce them itself - you have to get them from food.
Omega-3 fatty acids support heart function and reduce the risk of cardiovascular disease. Good sources are fatty sea fish such as salmon or mackerel and vegetable oils such as linseed oil.
Sources of unsaturated fatty acids:
- Olive oil, rapeseed oil
- Avocados
- Nuts (e.g. almonds)
- Sea fish (e.g. salmon)
Trans fatty acids: the real «bad» fats
Trans fatty acids are the real villains among fats. They increase the risk of heart disease and disrupt fat metabolism. Trans fats are mainly produced during the industrial hardening of vegetable oils or by repeatedly heating unsaturated fats to high temperatures (over 180 °C).
So olive oil and rapeseed oil are not suitable for baking and frying?
Yes they are - provided they are used correctly:
- Olive oil (especially refined) has a smoke point of 180 - 205 °C and is suitable for frying at medium heat.
- Rape seed oil (refined) can withstand temperatures of up to 230 °C and is therefore even suitable for deep-frying or searing.
Trans fats are mainly found in:
- Prepared meals
- Chips and sweets
- Baked goods with margarine
The good news is that the EU now has strict limits for industrial trans fats. A maximum of 2 grams may be contained per 100 grams of fat.
How to choose the right fats
In order for your body to benefit from the positive properties of fats, you should ensure a balanced ratio:
- Reduce animal fats such as butter, cream or fatty meat - they contain a lot of saturated fatty acids, which can increase cholesterol levels, among other things.
- Favour vegetable oils such as olive oil or rapeseed oil.
- Eat oily fish regularly.
- Use heat-resistant (refined) oils for frying and avoid overheating (smoke development in the pan).
- Never heat oils more than once to avoid the formation of trans fats
- Avoid ready-made products with hydrogenated or partially hydrogenated fats in the list of ingredients. These contain a lot of trans fats.
- Attend to variety - nuts, seeds and avocados are great sources of fat.
So: fat is not automatically bad - it depends on the type and amount. With the right choice, you can also do something good for your health with fats. This article offers you a brief summary of the topic and cannot go into all the details.
If you would like to find out more, you can find further information from the German Nutrition Society or the Federal Centre for Nutrition, for example.
In addition, the nutrition compass by Bas Kast offers a scientifically sound, detailed and entertaining overview of the topic of nutrition, including oils and fats.
I tested the cookbook on the nutritional compass here and can highly recommend it as a healthy kitchen guide:
Header image: itor/Shutterstock
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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