True or false? Now let's tackle the myths about the fats in our diets.
Myth 1
Butter is healthy because of its naturalness
TARUA
Butter is high in saturated or hard fat. About 70% of butter is hard fat. Hard fat has been found to be harmful to health. Saturated fat increases bad LDL cholesterol in the blood, which constricts blood vessels. Being natural is not always a guarantee of health.
Myth 2
Olive oil is a better alternative to rapeseed oil
TARUA
There is nothing wrong with olive oil as such. However, in terms of fatty acid composition, rapeseed oil is a better alternative. Canola oil contains a better ratio of omega-3 and -6 fatty acids. In addition, rapeseed oil is more resistant to heating.
Myth 3
Lightweight spreaders should be avoided
DETAILS
For vegetable oil-based spreads, it is better to choose the fattier version. When choosing a spread, pay attention to the quality and quantity of fats. Choose a vegetable fat spread with a fat content of at least 60%.
Myth 4
Coconut oil is healthy because it is a vegetable fat
TARUA
Although coconut oil is a vegetable fat, it is a hard fat. Up to 90% of the fatty acids in coconut oil are hard or saturated fatty acids. There are many claims and beliefs about the health benefits of coconut oil that have not been proven by research. In other words, coconut oil has not been shown to improve health.
Myth 5
Fat is high in energy and should therefore be avoided when losing weight
TRUTH AND FACT
Weight losers also need fats in their diet. The body needs essential fatty acids, which can only be obtained by eating soft fats. Weight losers should also get 25-40% of their daily energy from fats. However, this statement is true in the sense that a weight-loser should avoid hard fats and excessive energy intake.
Myth 6
Fats should be eaten in a variety of ways
TARUA
The body doesn't need hard fats for anything, so eating them should be avoided. As for soft fats, the most important thing would be to use them at all. You can eat a wide variety of soft fats, including vegetable oils, seeds and nuts, and oily fish. If it is a challenge to get soft fats into your diet, rapeseed oil alone is sufficient. Rapeseed oil contains just the right amount of both essential fatty acids, and there is no need to supplement your intake of fatty acids from other sources.
Myth 7
You can tell if the fat is hard or soft
DETAILS
If the fat hardens in the fridge, it is hard fat. If the fat stays runny, it is soft again. For example, coconut oil, which is a vegetable fat, hardens in the fridge, so it is a hard fat. Rapeseed oil, on the other hand, remains fluid despite temperature changes.
