Which fats are saturated and which are unsaturated?

Fats are divided into two types according to the length of their chain:

• saturated
• unsaturated

Saturated fats are of animal origin. Examples include lard, butter, and ghee. They are suitable for cooking at high temperatures, including frying. Their chain is shorter and therefore more stable when heated. What does this mean? They will not oxidize when heated for long periods of time and at high temperatures, which is what happens when frying. Oxidation leads not only to the loss of their beneficial nutritional properties, but also to undesirable chemical reactions. Once they pass the smoke point, the structure of the fats changes and toxic compounds are formed which, once in our body, definitely do not make us feel very good.

Unsaturated fats are of plant origin. They are divided into polyunsaturated and monounsaturated.

• Polyunsaturated fats are suitable for dressings. Cold-pressed vegetable fats are good for seasoning salads and adding to ready-made dishes. Such oils include safflower oil, flaxseed oil, etc.
• Monounsaturated fats are more resistant to heat treatment and oxidation due to heating than polyunsaturated fats. Fats with a higher percentage of monounsaturated fatty acids are suitable for cooking, but not for frying. They can be used for sautéing and baking. Examples of vegetable oils with more monounsaturated fats are high-oleic oil and olive oil.