{"id":14154,"date":"2023-07-17T08:37:22","date_gmt":"2023-07-17T08:37:22","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/the-best-sources-of-fat-the-daily-bite-of-knowledge\/"},"modified":"2023-08-01T08:23:39","modified_gmt":"2023-08-01T08:23:39","slug":"the-best-sources-of-fat-the-daily-bite-of-knowledge","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/the-best-sources-of-fat-the-daily-bite-of-knowledge\/","title":{"rendered":"The best sources of fat &#8211; The daily bite of knowledge"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<\/p>\n<p>Fat is a great source of energy. If you are on a low carbohydrate diet, you should by no means eat low fat. Because especially in a low carb diet, the body needs the energy from high-quality fatty acids. But not all fat is the same. Today&#8217;s Bites of Knowledge offers an overview of which fat sources are the best and which you&#8217;re better off avoiding.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. good fats for frying<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>Fats that you use for frying must be particularly stable. Saturated fatty acids are best suited here. They are by no means &#8220;the enemy&#8221; or unhealthy. The right saturated fats are a brilliant source of energy for an optimal supply of body and brain. While unsaturated fatty acids can become harmful trans fatty acids if heated too high, saturated fatty acids remain intact even when heated strongly. That said, you should never blacken your meat in a smoking pan.<\/p>\n<p>Animal fat sources in particular are ideal for frying. Ghee (clarified butter) from pasture butter or bacon from organic pork are aromatic and make an excellent base for fried dishes. Coconut oil, an almost completely saturated fat, is also fine and stable.<\/p>\n<p>If it&#8217;s essential for flavor, you can use olive oil now and then, as long as you don&#8217;t overheat the pan. However, it is better to add the oil over the dish only after frying. You should generally never put other vegetable oils in a hot pan.<\/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. high quality oils for refining<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>Sensitive vegetable oils are perfect to refine hot dishes or salads after preparation. Some oils are more suitable than others due to their fatty acid composition (e.g. omega-6 and omega-3 fatty acids). You can find our recommendations in the overview below.<\/p>\n<p>Oils should always be stored in a dark, well-closed glass bottle, because the sensitive fatty acids can oxidize more easily due to exposure to light and oxygen. Under no circumstances should you store oils on the windowsill, where they are exposed to the blazing sun for hours at a time.<\/p>\n<p>Of the oils that should be used rather rarely according to the overview, you should not use more than 1 tablespoon per day in total.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. healthy sources of fat as a topping<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>For that extra dose of flavor and crunch, toppings on dishes are an additional option. Avocado and macadamia nuts are the best choice here. But you can also sprinkle other seeds and nuts over your dishes. Only peanuts are taboo.<\/p>\n<p>Of the nuts and seeds, which according to the overview should be used rather rarely, you should eat a total of no more than a handful per day.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. fatty sea fish and marbled meat<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p>For fish and meat, the catch and rearing are the most important criteria. Fish should come from either organic aquaculture or sustainably certified wild catch. Cattle, pigs and poultry should eat natural food and not be fattened with grain and concentrated feed.<\/p>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. overview of different fat sources<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<p><em>Tip: For a better overview, hold your smartphone in landscape format or view the table on your PC.<\/em><\/p>\n<div class=\"table-1\">\n<div class=\"table-1\">\n<table width=\"100%\">\n<thead>\n<tr>\n<th align=\"left\">Usage<\/th>\n<th align=\"left\">Good sources of fat<\/th>\n<th align=\"left\">Bad sources of fat<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>For frying<\/strong><\/td>\n<td>Ghee from pasture butter<\/p>\n<p>Pasture butter (not too hot)<\/p>\n<p>Coconut oil<\/p>\n<p>Lard from organic pork<\/p>\n<p>Bacon or bacon fat from organic pork<\/p>\n<p>Beef tallow from pasture beef<\/p>\n<p>Olive oil (rare, not too hot)<\/p>\n<p>&nbsp;<\/td>\n<td>Clarified butter \/ butter from conventional milk<\/p>\n<p>Coconut fat obtained chemically<\/p>\n<p>Margarine<\/p>\n<p>Vegetable oils except coconut oil and very rarely olive oil<\/p>\n<p>hydrogenated or non-hydrogenated vegetable fat<\/p>\n<p>Fats from animals from conventional farming<\/td>\n<\/tr>\n<tr>\n<td><strong>To refine<\/strong><\/td>\n<td>Avocado oil<\/p>\n<p>Macadamia oil<\/p>\n<p>Olive oil<\/p>\n<p>MCT oil<\/p>\n<p>Walnut oil (rare)<\/p>\n<p>Sesame oil (rare)<\/p>\n<p>Pumpkin seed oil (rare)<\/p>\n<p>Hemp oil (rare)<\/td>\n<td>Sunflower oil<\/p>\n<p>Peanut oil<\/p>\n<p>Rapeseed oil<\/p>\n<p>Soybean oil<\/p>\n<p>Wheat germ oil<\/p>\n<p>Corn oil<\/td>\n<\/tr>\n<tr>\n<td><b>Topping<\/b><\/td>\n<td>Avocado<\/p>\n<p>Macadamia<\/p>\n<p>Walnuts, hazelnuts, almonds, cashews, pecans (rare)<\/p>\n<p>Sesame seeds, hemp seeds, pumpkin seeds, pine nuts (rare)<\/td>\n<td>Peanuts<\/p>\n<p>&nbsp;<\/td>\n<\/tr>\n<tr>\n<td><b>Fish \/ Meat<\/b><\/td>\n<td>Wild salmon from sustainable catch<\/p>\n<p>Salmon from organic aquaculture<\/p>\n<p>Tuna from sustainable catch<\/p>\n<p>Sardines, herring, mackerel, carp, flounder, trout, eel, catfish in high quality<\/p>\n<p>Pasture beef marbled meat<\/p>\n<p>Bacon and meat from organic pork<\/p>\n<p>Skin from organic poultry<\/td>\n<td>Salmon from conventional aquaculture<\/p>\n<p>Salmon and tuna from trawl fishery<\/p>\n<p>Meat from conventional cattle<\/p>\n<p>Bacon and meat from conventional pork<\/p>\n<p>Conventional poultry skin<\/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 bg--color--bg-primary vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12 vc_col-lg-10\"><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  \" >Always stay up to date 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