Eat fats but don't be fat.
Vegetable oils, like all fats, are high in calories. But they also provide essential fatty acids and vitamin E.
Fats and oils that are used, for example, for cooking, frying, baking or as spreadable fat are of different nutritional-physiological quality. A targeted selection of fat sources is important so that we are well supplied with essential unsaturated fatty acids and vitamin E.
It has a positive effect to consume less saturated fatty acids (mostly from animal foods) and instead more unsaturated fatty acids. The latter are found in vegetable oils , margarine , nuts and fatty fish . This can reduce the risk of cardiovascular diseases.
There is a large selection of oils and fats:
Rapeseed oil is the oil of choice and a good all-rounder in the kitchen. Rapeseed oil has the lowest proportion of saturated fatty acids, a high proportion of monounsaturated fatty acids and contains a lot of the essential unsaturated omega-3 fatty acid "alpha-linolenic acid" and vitamin E. The favourable ratio of omega-3 to omega-3 should be emphasized. 6 fatty acids in rapeseed oil.
Other recommended oils with a significant content of omega-3 fatty acids are walnut , linseed and soybean oil . Olive oil, which is high in monounsaturated fatty acids, is also a good choice. Olive oil, especially virgin olive oil, also contains phytochemicals.
Compared to butter, margarine has a higher content of unsaturated fatty acids and therefore a better fatty acid composition.
Coconut oil , palm oil and palm kernel oil , like animal lard, contain large amounts of saturated fatty acids. These have unfavorable effects, particularly on blood lipids.
Sustainability
If you buy products that contain palm oil, look for sustainable and certified cultivation when purchasing.