Balancing Fat

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Porovoz
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Balancing Fat

Post by Porovoz » Thu Apr 16, 2009 11:53 pm

Simple, yet complicated question: how much of each majour subgroupings of fat should I be eating relative to each other? That is, what is the balance to aim for between saturated, monounsaturated, polyunsaturated, and natural trans fats?

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Ironman
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Post by Ironman » Fri Apr 17, 2009 3:57 am

The Omega 6 to Omega 3 should be 6:1 or lower if I remember right and that is all that matters. Other fats you can eat however much of as you want.

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stuward
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Post by stuward » Fri Apr 17, 2009 4:53 am

I go into in more details in the stickies. The ratio of O6:O3 should be 2:1 or better. 1:1 is optimal and resembles our paleo ancestor's diet. A 6:1 ratio would cause illness.

Things I've learned since writing the sticky:


On a low carb/high fat diet you can get away with more saturated fat. The negative aspects of Sat fats are made worse by carbs.

Early researchers confused sat fats and trans fats. Much of what we fear about sat fats is wrong.

CLA is the main beneficial trans fat. It is abundant in grass fed meat. You don't need to supplement if your meat is grass fed.

Most recommend a ratio of 1/3 sat, 1/3 pufa, 1/3 mufa. In reality, no one knows and it's probably not important.

Stu

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Post by pdellorto » Fri Apr 17, 2009 8:49 am

The "7 rules" from Dr. Berardi says this:
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
Hope that helps.

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Post by Porovoz » Sat Apr 18, 2009 7:19 am

pdellorto wrote: Hope that helps.
It does! Thank-you very much. :smile:

stuward wrote: On a low carb/high fat diet you can get away with more saturated fat. The negative aspects of Sat fats are made worse by carbs.
Is the same true for a low carb, moderate fat diet?

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Post by stuward » Sat Apr 18, 2009 12:02 pm

Porovoz wrote:
pdellorto wrote: Hope that helps.
It does! Thank-you very much. :smile:

stuward wrote: On a low carb/high fat diet you can get away with more saturated fat. The negative aspects of Sat fats are made worse by carbs.
Is the same true for a low carb, moderate fat diet?
If you're low carb, by definition, you're high fat. You're probably high protein as well.

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