Is saturated fat in nuts

Oils, fats and nuts

Every day 2–3 tablespoons (20–30 g) of vegetable oil, at least half of which is in the form of rapeseed oil.- 1 serving (20–30 g) daily of unsalted nuts, seeds or kernels.

Additionally butter, margarine, cream etc. can be used sparingly (approx. 1 tbsp = - 10 g per day).

Role of fats

Lipids (or fats) have the following properties:

  • They are stored in the form of body fat and are an important source of energy
  • They are carriers of the fat-soluble vitamins A, D, E, K
  • Se fulfill a structure-forming function and are part of the cell membrane
  • Certain fats are involved in mechanisms of the immune system
  • They contribute to the development of the nervous system (the brain consists of 50% fats and the white brain matter even 70%)
  • Body fat protects the organism from the cold and the organs from impact
  • Lipids play an organoleptic role, i.e. a role that can be perceived by the senses. They act as a flavor enhancer by binding the taste of the food (e.g. butter on vegetables)
  • They cause a good feeling of satiety and slow down the transit through the intestines

Energy supply

When burned, fat provides the comparatively highest energy value: 9 kcal per gram.


Fats of animal origin are found in milk and dairy products as well as in meat, fish and eggs. Oils of vegetable origin are sunflower, olive, rapeseed, peanut, grapeseed oil, etc .; Vegetable fats are also found in avocados, as well as in kernels, nuts, and seeds (almonds, tree nuts, sesame, etc.).


The basic building blocks of all fats and oils are fatty acids, which are divided into the following categories:

  • Saturated Fatty Acids SFA
  • Unsaturated fatty acids, which in turn distinguish between monounsaturated (Mono-Unsaturated Fatty Acids MUFA) and polyunsaturated fatty acids (Poly-Unsaturated Fatty Acids PUFA).

From a chemical point of view, saturated fatty acids do not have a double bond between the carbon atoms. Monounsaturated fatty acids have one such double bond and polyunsaturated fatty acids have several of them.

Certain polyunsaturated fatty acids, called essential fatty acids (linoleic acid and alpha-linolenic acid) cannot be produced by the body itself. PUFA are mainly found in fats of vegetable origin, while animal fats are rich in saturated fatty acids.

In connection with the prevention of cardiovascular diseases, more and more emphasis is being placed on the so-called omega-3 fatty acids. These are particularly found in fish from cold seas (herring, salmon, mackerel, etc.). That is why it is also recommended to consume at least one portion of fish a week.


A lack of fat is extremely rare in our western industrialized countries. On the contrary: fat consumption is generally far too high (in Switzerland with a share of 38% of daily intake).


Dietary intake and the balance between the various categories of fatty acids play an important role in health. Excessive fat consumption often leads to obesity, which can lead to various metabolic diseases (e.g. diabetes, disorders of lipid metabolism) and other diseases (high blood pressure, gout, arthrosis, etc.).

A high intake of saturated and a low intake of unsaturated fatty acids can lead to hypercholesterolemia, which is a major risk factor for cardiovascular diseases.

Swiss Nutrition Society (SGE)
12/14/2011 - dzu