Experts at Germany's Federal Center for Nutrition report that dietary fats provide twice the energy that carbohydrates and proteins do; one gram of fat contains nine calories. When choosing foods rich in saturated and trans fats, one should opt for low-fat types, prioritizing plant-based fats over animal fats. Furthermore, the body can easily store fats without any intermediate steps. These two factors contribute to fats' poor reputation as a food element; they can promote weight gain. However, the body desperately needs this nutrient; it provides what are known as essential fatty acids, which are acids that the body relies on to meet its nutritional needs. These acids are essential for building cell walls and are involved in many metabolic processes; without fats, vitamins A, D, E, and K cannot be absorbed. To avoid excessive fat intake, it is necessary to choose healthy types; the quality of fats in the diet is crucial for growth and development, and it has a decisive impact on blood cholesterol levels, the formation of important cellular disease carriers, and the risk of heart disease and stroke. The German Federal Center emphasized the need for special attention to saturated fats and so-called trans fats; they should be consumed in moderation because excessive intake can be harmful to health. Saturated fats are abundant in fatty meats and animal fats such as cakes, pastries, and sweets, as well as palm oil, palm kernel oil, and coconut oil, while trans fats are found in beef, lamb, milk, and dairy products. On the other hand, unsaturated fats are beneficial for health and are found in rapeseed oil, olive oil, walnuts, soy, fatty fish, nuts, seeds, and products made from them. Therefore, one should choose unsaturated fats.
