Healthy Eating: The Role of Healthy Fats, Unprocessed Foods and Heat-Stable Oils

Healthy eating is not just a trend, but a way of life that brings many benefits for the body and mind. Healthy fats in particular play a central role in a balanced diet. They are not only important for energy supply, but also for cell structure and the absorption of fat-soluble vitamins such as A, D, E and K. But what exactly are healthy fats and how can we integrate them into our daily diet?

Why does our body need fats?

Fats are essential macronutrients that our bodies need to function optimally. While saturated and trans fats should be avoided, unsaturated fats, especially the omega-3 and omega-6 fatty acids, are essential for health. These fats contribute to cardiovascular health and help reduce inflammation in the body.

Heat-resistant oils: Which ones are suitable for cooking?

When preparing food, it is important to know which oils are suitable for high temperatures. Heat -resistant oils that can be used when cooking up to 190°C include:

• Olive oil : Extra virgin olive oil is rich in unsaturated fatty acids and antioxidant compounds. It can tolerate moderate heat, making it ideal for sautéing or cooking. Olive oil is considered to be beneficial to health and may have anti-inflammatory effects.

• Ghee : Ghee is a clarified butterfat that is heat stable and contains many vitamins such as A, D and E. It has a high smoke point and is therefore ideal for frying and deep-frying.

• Coconut oil : With its high content of saturated fatty acids, coconut oil remains stable when heated. It has a sweet taste and is particularly suitable for frying and baking.

Oils for raw consumption and for garnishing

However, there are also oils that should not be heated. These include linseed oil , nut oils (such as walnut and hazelnut oil) and other high-quality, cold-pressed oils. These oils are rich in polyunsaturated fatty acids, which oxidize at high temperatures and lose nutritional value. They are great for garnishing salads or ready-made dishes, so that the healthy nutrients can be fully appreciated.

The importance of unprocessed foods and raw foods

Unprocessed foods are another important part of a healthy diet. Eating fresh fruits, vegetables, nuts and seeds ensures that the body receives nutrients in their most natural form. These foods are rich in fiber, vitamins and healthy fats. In contrast, highly processed foods often contain unhealthy trans fats and artificial additives that can lead to inflammation and heart disease in the long term.

Raw foods offer numerous benefits because nutrients are preserved in an unprocessed form. These foods contain natural enzymes that aid digestion and promote nutrient absorption. Studies show that regular consumption of raw foods can reduce the risk of chronic diseases. Foods such as fresh fruits and vegetables are rich in vitamins and minerals and help detoxify and regenerate the body.

raw food diet benefits

The benefits of a raw food diet are manifold. The most important ones include:

1. Preservation of nutrients : Eating raw foods preserves many nutrients that are lost during cooking.

2. Detoxification of the body : Raw food supports the body's natural detoxification processes, which can lead to improved well-being.

3. Promotes digestion : The enzymes in raw foods support healthy digestion.

Choosing the right cookware

Stainless steel or cast iron pans are best for cooking. These materials are durable and provide even heat distribution, which is beneficial when cooking. Teflon-coated pans, on the other hand, often contain chemicals that can dissolve when heated and are potentially harmful to health. These chemicals can build up in the body and have long-term negative health effects. Therefore, it is advisable to switch to uncoated cookware to ensure healthy food preparation.

How do I integrate healthy fats and unprocessed foods into my daily routine?

To incorporate healthy fats and unprocessed foods into your daily routine, you can follow these tips:

• Use olive oil , ghee or coconut oil for cooking and frying at medium temperatures.
• Use linseed oil and nut oils to refine salads and cold dishes.
• Incorporate more nuts and seeds as a snack or topping for dishes.
• Eat raw foods such as fresh fruits and vegetables regularly to benefit from their full nutrients.

Conclusion

A balanced diet rich in healthy fats and unprocessed foods offers numerous health benefits. Conscious use of heat-stable oils such as olive oil , ghee and coconut oil in cooking, as well as using flaxseed and nut oils in cold dishes, helps reduce the risk of cardiovascular disease and promote general well-being. By incorporating more raw foods into your diet, you can reap the full benefits of a nutrient-rich, unprocessed diet and improve your health in the long term.