{"id":242,"date":"2016-09-05T18:07:26","date_gmt":"2016-09-05T18:07:26","guid":{"rendered":"https:\/\/foodpunk.com\/die-besten-fettquellen-der-taegliche-happen-wissen\/"},"modified":"2025-10-30T16:20:02","modified_gmt":"2025-10-30T15:20:02","slug":"die-besten-fettquellen","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/de\/blog\/die-besten-fettquellen\/","title":{"rendered":"Die besten Fettquellen"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]Fett ist eine tolle Energiequelle. Wer sich kohlenhydratarm ern\u00e4hrt, der sollte keineswegs Low Fat essen. Denn gerade bei einer Low Carb Di\u00e4t braucht der K\u00f6rper die Energie aus hochwertigen Fetts\u00e4uren. Aber Fett ist nicht gleich Fett. Wir geben dir eine \u00dcbersicht, welche Fettquellen die besten sind und welche du besser meidest.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\">Inhaltsverzeichnis<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. Gute Fette zum Braten<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>Fette, die du zum Braten verwendest, m\u00fcssen besonders stabil sein. Am besten eignen sich hier ges\u00e4ttigte Fetts\u00e4uren. Die sind keinesfalls \u201cder Feind\u201d oder ungesund. Die richtigen ges\u00e4ttigten Fette sind eine geniale Energiequelle f\u00fcr eine optimale Versorgung von K\u00f6rper und Gehirn. W\u00e4hrend unges\u00e4ttigte Fetts\u00e4uren bei zu starker Hitze zu sch\u00e4dlichen Transfetts\u00e4uren werden k\u00f6nnen, bleiben ges\u00e4ttigte Fetts\u00e4uren auch bei starkem Erhitzen unversehrt. Dennoch gilt: Du solltest dein Fleisch nie in einer rauchenden Pfanne schwarz anbraten.<\/p>\n<p>Besonders tierische Fettquellen sind ideal zum Braten. Ghee (Butterschmalz) aus Weidebutter oder Speck vom Bio-Schwein\u00a0sind aromatisch und eignen sich hervorragend als Grundlage f\u00fcr gebratene Gerichte. Auch Kokos\u00f6l, ein fast komplett ges\u00e4ttigtes Fett, ist fein und stabil.<\/p>\n<p>Wenn es f\u00fcr den Geschmack unerl\u00e4sslich ist, kannst du hin und wieder mit Oliven\u00f6l arbeiten, sofern du die Pfanne nicht zu stark erhitzt. Besser ist es aber, das \u00d6l erst nach dem Braten \u00fcber das Gericht zu geben. Andere Pflanzen\u00f6le solltest du generell nie in eine hei\u00dfe Pfanne geben.<\/p>\n<p>[\/vc_column_text]<div class=\"templatera_shortcode\"><div class=\"vc_container vc_maxwidth \"><div class=\"vc_row wpb_row vc_row-fluid vc_row-o-content-bottom vc_row-flex bg--color--bg-secondary bg--image--pos-br bg--image--size--contain\"><div class=\"wpb_column vc_column_container vc_col-sm-7 vc_col-lg-7\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vpt-3 vpb-3\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-1 wpb_content_element\" ><div class=\"heading heading--p \"><p class=\"heading h3  heading--center\" >Du m\u00f6chtest dich auch <span class=\"deco-underline\">ges\u00fcnder ern\u00e4hren<\/span>?<\/p><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"btn__wrapper \"><a href=\"https:\/\/foodpunk.com\/de\/ernaehrungsplaene\/clean-eating\/?utm_source=website&utm_medium=banner\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--md \"><span>Jetzt durchstarten!<\/span><\/a><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><div class=\"d-none d-md-flex wpb_column vc_column_container vc_col-sm-4 vc_col-lg-5\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_left vmb-3 wpb_content_element\" >\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper  \"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"865\" src=\"https:\/\/foodpunk.com\/wp-content\/uploads\/hero-manu2.png\" class=\"vc_single_image-img attachment-large\" alt=\"\" title=\"hero-manu2\" srcset=\"https:\/\/foodpunk.com\/wp-content\/uploads\/hero-manu2.png 900w, https:\/\/foodpunk.com\/wp-content\/uploads\/hero-manu2-300x288.png 300w, https:\/\/foodpunk.com\/wp-content\/uploads\/hero-manu2-768x738.png 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\"><\/div>\n\t\t<\/figure>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div>\r\n<\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. Hochwertige \u00d6le zum Verfeinern<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>Empfindliche Pflanzen\u00f6le eignen sich perfekt um warme Gerichte oder Salate nach der Zubereitung zu verfeinern. Einige \u00d6le eignen sich aufgrund ihrer Fetts\u00e4urezusammensetzung (z.B. Omega-6- und Omega-3 Fetts\u00e4uren) besser als andere. Unsere Empfehlungen findest du unten in der \u00dcbersicht.<\/p>\n<p>\u00d6le sollten immer in einer dunklen, gut geschlossenen Glasflasche aufbewahrt werden, denn die empfindlichen Fetts\u00e4uren k\u00f6nnen durch die Einwirkung von Licht und Sauerstoff leichter oxidieren. Auf keinen Fall solltest du \u00d6le auf dem Fensterbrett lagern, wo sie stundenweise in der prallen Sonne stehen.<\/p>\n<p>Von den \u00d6len, die laut \u00dcbersicht eher selten verwendet werden sollen, solltest du insgesamt nicht mehr als 1 EL pro Tag verwenden.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. Gesunde Fettquellen als Topping<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>F\u00fcr die Extraportion Geschmack und Crunch bieten sich zus\u00e4tzlich Toppings auf Gerichten an. Avocado und Macadamian\u00fcsse sind hier die beste Wahl. Aber auch andere Samen und N\u00fcsse kannst du \u00fcber deine Gerichte streuen. Nur Erdn\u00fcsse sind tabu.<\/p>\n<p>Von den N\u00fcssen und Samen, die laut \u00dcbersicht eher selten verwendet werden sollen, solltest du insgesamt nicht mehr als eine Hand voll pro Tag essen.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. Fetter Seefisch und durchwachsenes Fleisch<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>Bei Fisch und Fleisch sind der Fang und die Aufzucht die wichtigsten Kriterien. Fisch sollte entweder aus biologischer Aquakultur oder nachhaltig zertifiziertem Wildfang stammen. Rinder, Schweine und Gefl\u00fcgel sollten nat\u00fcrliche Nahrung fressen und nicht mit Getreide und Kraftfutter gem\u00e4stet werden.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. \u00dcbersicht verschiedener Fettquellen<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p><em>Tipp: Damit die \u00dcbersicht besser ist, halte dein Smartphone im Querformat oder sieh dir die Tabelle am PC an.<\/em><\/p>\n<div class=\"table-1\">\n<div class=\"table-1\">\n<table width=\"100%\">\n<thead>\n<tr>\n<th align=\"left\">Verwendung<\/th>\n<th align=\"left\">Gute Fettquellen<\/th>\n<th align=\"left\">Schlechte Fettquellen<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Zum Braten<\/strong><\/td>\n<td>Ghee aus Weidebutter<\/p>\n<p>Weidebutter (nicht zu hei\u00df)<\/p>\n<p>Kokos\u00f6l<\/p>\n<p>Schweineschmalz\u00a0vom Bio-Schwein<\/p>\n<p>Speck oder Bacon-Fett vom Bio-Schwein<\/p>\n<p>Rindertalg vom Weiderind<\/p>\n<p>Oliven\u00f6l (selten, nicht zu hei\u00df)<\/p>\n<p>&nbsp;<\/td>\n<td>Butterschmalz \/ Butter\u00a0aus konventioneller Milch<\/p>\n<p>Kokosfett, das chemisch gewonnen wurde<\/p>\n<p>Margarine<\/p>\n<p>Pflanzen\u00f6le au\u00dfer Kokos\u00f6l und sehr selten Oliven\u00f6l<\/p>\n<p>geh\u00e4rtetes oder ungeh\u00e4rtetes Pflanzenfett<\/p>\n<p>Fette von Tieren aus konventioneller Haltung<\/td>\n<\/tr>\n<tr>\n<td><strong>Zum Verfeinern<\/strong><\/td>\n<td>Avocado\u00f6l<\/p>\n<p>Macadamia\u00f6l<\/p>\n<p>Oliven\u00f6l<\/p>\n<p>MCT-\u00d6l<\/p>\n<p>Walnuss\u00f6l (selten)<\/p>\n<p>Sesam\u00f6l (selten)<\/p>\n<p>K\u00fcrbiskern\u00f6l (selten)<\/p>\n<p>Hanf\u00f6l (selten)<\/td>\n<td>Sonnenblumen\u00f6l<\/p>\n<p>Erdnuss\u00f6l<\/p>\n<p>Raps\u00f6l<\/p>\n<p>Soja\u00f6l<\/p>\n<p>Weizenkeim\u00f6l<\/p>\n<p>Maiskeim\u00f6l<\/td>\n<\/tr>\n<tr>\n<td><b>Zum Toppen<\/b><\/td>\n<td>Avocado<\/p>\n<p>Macadamia<\/p>\n<p>Waln\u00fcsse, Haseln\u00fcsse, Mandeln, Cashewkerne, Pekann\u00fcsse (selten)<\/p>\n<p>Sesam, Hanfsamen, K\u00fcrbiskerne, Pinienkerne (selten)<\/td>\n<td>Erdn\u00fcsse<\/p>\n<p>&nbsp;<\/td>\n<\/tr>\n<tr>\n<td><b>Fisch \/ Fleisch<\/b><\/td>\n<td>Wildlachs aus nachhaltigem Fang<\/p>\n<p>Lachs aus biologischer Aquakultur<\/p>\n<p>Thunfisch aus nachhaltigem Fang<\/p>\n<p>Sardinen, Hering, Makrele, Karpfen, Flunder, Forelle, Aal, Wels in hoher Qualit\u00e4t<\/p>\n<p>Durchwachsenes Fleisch vom Weiderind<\/p>\n<p>Bacon und Fleisch vom Bio-Schwein<\/p>\n<p>Haut vom Bio-Gefl\u00fcgel<\/td>\n<td>Lachs aus konventioneller Aquakultur<\/p>\n<p>Lachs und Thunfisch aus Schleppnetzfang<\/p>\n<p>Fleisch von konventionellen Rindern<\/p>\n<p>Bacon und Fleisch von konventionellem Schwein<\/p>\n<p>Haut von konventionellem Gefl\u00fcgel<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p>[\/vc_column_text]<div class=\"templatera_shortcode\"><div class=\"vc_container vc_maxwidth \"><div class=\"vc_row wpb_row vc_row-fluid vpt-3 vpb-3 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Wer sich kohlenhydratarm ern\u00e4hrt, der sollte keineswegs Low Fat essen. Denn gerade bei einer Low Carb Di\u00e4t braucht der K\u00f6rper die Energie aus hochwertigen Fetts\u00e4uren. Aber Fett ist nicht gleich Fett.<\/p>\n","protected":false},"author":2,"featured_media":518,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[16,24],"tags":[153,138,154,142,155,151],"class_list":["post-242","post","type-post","status-publish","format-standard","hentry","category-alles-ueber-ernaehrung","category-zutaten-wissen","tag-butter","tag-fett","tag-gesaettigt","tag-gesund","tag-ghee","tag-kokosoel"],"acf":[],"_links":{"self":[{"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/posts\/242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/comments?post=242"}],"version-history":[{"count":6,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/posts\/242\/revisions"}],"predecessor-version":[{"id":74730,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/posts\/242\/revisions\/74730"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/media\/518"}],"wp:attachment":[{"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/media?parent=242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/categories?post=242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodpunk.com\/de\/wp-json\/wp\/v2\/tags?post=242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}