- jan 11, 2016
- Bericht van: Melissa Albers
- Categorie: Blog
Waarom heeft vet zo een slecht imago? Geeft verzadigd vet echt een verhoogde kans op hart- en vaatziekten? Word je dik van vet? En welke vetten zijn gezond?
Vet ‘per ongeluk’ en onterecht bestempeld als ‘ongezond’
Dhr. Keys voerde in 1958 een foutief onderzoek uit. Dit onderzoek stond aan de wieg van de ‘verzadigd vet is slecht mythe’. Door deze onderzoeksresultaten, die handig werden gebruikt door de suikerlobby, zijn we steeds minder vetten en meer koolhydraten gaan eten. Hierdoor lijden meer mensen dan ooit aan ontstekingsziekten zoals obesitas, auto-immuunziekten, depressiviteit en kanker.
Verzadigd vet is niet ongezond!
Recent onderzoek [1] bewijst dat verzadigde vetten het risico op sterfte, hart- en vaatziekten of diabetes op geen enkele manier verhogen. Het is dus hoogste tijd om in te zien dat (verzadigde) vetten niet de boosdoener zijn. In tegendeel; verzadigde vetten zoals extra virgin kokosolie hebben tal van gezondheidsvoordelen!
Het verschil tussen diverse vetsoorten
Vetten kun je indelen in plantaardige en dierlijke vetten en in verzadigde en onverzadigde vetten. Als de vetsoort vloeibaar is bij kamertemperatuur dan noemen we het oliën. Plantaardige oliën zijn vaak rijk aan onverzadigde vetzuren. Deze veranderen in transvetten zodra ze worden blootgesteld aan zuurstof, hitte of licht.
Het gevaar van transvetten
Transvetten zijn schadelijk voor de gezondheid, omdat ze door de veranderde moleculaire structuur je lichaamscellen beschadigen. Transvetten ontstaan o.a. bij bakken of frituren met plantaardige oliën en zitten vooral in bewerkte voedingsmiddelen zoals patat die in zonnebloemolie is gebakken, maar ook in vrijwel alle kant-en-klare sauzen, dressings, halvarine, margarine, bak- en braadproducten, wokolie, slaolie, zoutjes, chips, koekjes, snoepjes, desserts en gebak.
Verzadigd vet is niet hetzelfde als transvet!
Verzadigd vet kan kan – door zijn moleculaire structuur – nooit in een transvet veranderen. Hiermee wordt direct duidelijk wat de echte gezondheidsvijand is. Niet verzadigde vetten, maar transvetten zijn de boosdoeners die het risico op o.a. hart- en vaatziekten verhogen [1, 2].
Welke vetten zijn (on)gezond?
Kies altijd voor onbewerkte vetsoorten. Avocado’s, noten, zaden, wild vlees, vette vis, roomboter, extra virgin olijfolie, extra virgin kokosolie en olijven zijn hier een voorbeeld van. Hieronder vind je een overzicht van gezonde en ongezonde vetten.
Onverzadigde vetten
| Gezond | Ongezond |
| Walnoten | Zonnebloemolie |
| Lijnzaadolie | Sojaolie |
| Vette vissoorten | Maïsolie |
| Chiazaad | Saffloerolie |
| Pompoenpitolie (koudgeperst) | Raapzaadolie (canolaolie) |
| Zeegroenten | Teunisbloemolie |
| Noten (onverhit) | Slaolie |
| Zaden (onverhit) | Wololie |
| Wilde vis en wild vlees | Frituurolie |
| Olijfolie | Halvarine |
| Sesamzaad (onverhit) | Margarine |
| Avocado | Andere vetsmeersels voor op brood (kuipjes) |
| Bak- en braadproducten (vast en vloeibaar) |
Verzadigde vetten
| Gezond | Ongezond |
| Roomboter | Margarine |
| Ghee | Halvarine |
| Kokosolie (extra virgin) | Koekjes |
| Gebak | |
| Chips | |
| Alles uit pakjes en zakjes | |
| Kant- en klare sauzen | |
| Kant- en klare maaltijden | |
| Gefrituurd eten |
Word ik dik door vet?
Door het eten van natuurlijke, onbewerkte vetten word je niet dik en krijg je niet meer vet of cholesterol in je bloed. Van het eten van bewerkte koolhydraten (zoals suiker, brood, crackers, pasta, koek, snoep, aardappelen, couscous, rijst, frisdranken en vruchtensappen) wel! Vermijd dus bovengenoemde producten en gebruik geen bewerkte vetten meer (deze zitten in pakjes, zakjes, margarine, halvarine of kant-en-klare producten) als je gezond en slank wilt blijven.
Vet houdt je gezond en slank!
Als kiest voor uitsluitend pure en natuurlijke voedingsmiddelen, zul je je nooit meer zorgen hoeven te maken over een te hoog cholesterolgehalte of overtollig buikvet. Vermijd alle soorten kunstmatig voedsel en let erop hoe je natuurlijke, gezonde vetten gebruikt in de keuken. Verzadigde vetten (zoals roomboter, kokosolie en ghee) gebruik je om te verhitten (bakken en braden) en onverzadigde vetten (zoals olijfolie, lijnzaadolie, pompoenpitolie, walnootolie, etc.) gebruik je koud, bv. als dressing.
Hulp en advies bij het maken van keuzes
Heb je hulp of inspiratie nodig bij het maken van gezonde keuzes? Wil je weten hoe je een gezond en volwaardig voedingspatroon ontwikkelt dat rijk is aan gezonde vetten en bestaat uit uitsluitend natuurlijke voedingsmiddelen? Neem dan contact op voor deskundig en persoonlijk voedingsadvies.
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