Fats in Our Diet
We often hear advice to reduce fat consumption. But what is it all about – and which products are specifically meant?
Not All Fats Are Equal!
You have certainly heard of saturated and unsaturated fatty acids. The former – often referred to as "bad fats" – primarily come from animal products. The latter – the so-called "good fats" – are found in vegetable oils, fish, and caviar. Although both groups belong to the "fat" category, they differ fundamentally in their effects on our body and health.
Fats are an essential component of a balanced diet. Many vitamins are fat-soluble and can only be absorbed by the body in combination with fat. Did you know, for example, that carrots can only be properly utilized when consumed with some fat? Whether with sour cream (saturated) or sunflower oil (unsaturated) – this is the only way our body can convert beta-carotene into vitamin A and benefit from it.
Nevertheless, the following applies: unsaturated fats are significantly more recommendable for our health. Excessive consumption of animal fats can increase body fat, raise blood lipid levels, negatively affect cholesterol levels, and increase the risk of cardiovascular diseases.
Why Are Unsaturated Fats So Important?
According to current data from the World Health Organization (WHO), people in Germany consume too many saturated fats. Those who care about their health should therefore integrate as many "good" fats as possible into their daily lives – ideally by preferring plant-based foods over animal ones.
An important exception is fish and seafood, which are rich in unsaturated omega-3 fatty acids. These essential fatty acids protect against arteriosclerosis, lower triglyceride levels in the blood, and have anti-inflammatory effects – for example, in rheumatic diseases.
Our bodies cannot produce omega-3 fatty acids themselves – we must consume them through food. Especially fatty fish varieties such as salmon, mackerel, or herring provide large amounts of these valuable fatty acids, in addition to vitamins A and D.
Which Fish Is the Best Choice?
If possible, opt for wild-caught fish! Wild fish grows in nature, lives in ecologically clean waters, has never been treated with antibiotics or artificial feed, and feeds exclusively on natural plankton.
This type of fish is an excellent source of healthy fats – and is not only nutritious but also extremely tasty. Sockeye salmon (Nerka) or pink salmon (Gorbusha), for example, contain only around 157 kcal per 100 g.
Where Else Can You Find Healthy Fats?
Easily digestible, unsaturated fats are also found in:
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Olive oil
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Rapeseed oil
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Sunflower oil
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Linseed oil
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Nuts
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Avocados
How about a fresh avocado bread instead of cheese or sausage – refined with a splash of lemon juice? Even a small portion of nuts is ideal as a healthy snack – just pay attention to the calorie count.
What Makes Caviar So Valuable?
Another excellent source of unsaturated fats is caviar – whether red or black. It is not only a culinary highlight but also brings numerous health benefits:
Studies prove: Already one spoon of caviar daily can improve liver function and strengthen general well-being.
Time for a Fridge Check?
Have we inspired you to rethink your diet? Then take a look in your fridge – and order our high-quality fish products exclusively at ikrinka.de:
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Wild-caught Sockeye salmon (Nerka) and Keta salmon from Kamchatka
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A large selection of caviar at attractive prices
Special recommendation: our Kamchatka caviar! Since 2019, we have been importing this unique natural product to Germany – so you can enjoy the full taste and health benefits of Gorbusha caviar from the coasts of Kamchatka.
Because: If it's caviar – it's IKRINKA! Take care of yourself and stay healthy.
