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Can someone explain fats to me?

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Updated October 23, 2014 at 4:20 AM
Created March 17, 2014 at 3:43 AM

Which are the good ones and bad ones and why? I eat a lot of saturated fat. I get a mix of people telling me that's horrible, and a mix saying you need it for fuel etc. I add olive oil to all of my veggies and even meats sometimes so i get TONS of mono fats. Can someone explain to me what's good and bad? Have doctors been lying to us for a long time? I love meat... I am eating 15 chicken wings right now (grain fed) which bothers me I am looking for grass fed. and the cholesterol and fat levels eating all of them would make a doctor scream bloody murder. I lost all trust in the medical field though... I feel wonderful on this diet. I just wanna see here you stand.

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455 · March 17, 2014 at 4:33 PM

Keeping n6 low is very easy, but matching n6 intake with n3 intake? That's pretty damn hard, even for a fish lover like myself. For example an 8 ounce (half pound) tuna steak has about 700mg of Omega 3. An 8 ounce pork chop has about 2000mg of n6 and 90mg of n3. So if you ate a pound of meat, half from a tuna, and the other half from a pork chop, you'd still be way under a 1:1 ratio (more like a 5:2 n6:n3 ratio actually). I think the only way to achieve such a ratio would be to eat exclusively fish (high n3) or beef (low n6), but then again that would be an extremely monotonous diet.

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17103 · March 17, 2014 at 4:22 PM

Hint: fish have n3 PUFAs. Chicken have n6 PUFAs, lard and EVOO is mostly MUFA. It's not that hard, you're overthinking it.

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17103 · March 17, 2014 at 4:20 PM

No, it's not impossible. You just have to avoid n6 PUFAs. If you're not eating a SAD, you're not going to be eating a ton of n6 PUFAs, right? The only large source you'd get them from is going to be stuff like chicken or duck (and duck has far less.) So if you eat chicken, eat some fish, very easy, very possible.

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17103 · March 17, 2014 at 4:19 PM

Exactly. If you're eating a ton of n6 PUFAs (hopefully not oxidized), you'll want the same amount in n3 PUFAs from fish.

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787 · March 17, 2014 at 4:13 PM

Seafood is great, when I believed the red meat/eggs/cholesterol fear mongering it was my only source of protein & I did just fine. I'd love to live by the sea, swim & eat fresh fish everyday. Chlorine pools & canned sardines will do for now...

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455 · March 17, 2014 at 3:44 PM

Yes, I agree. I'm not giving up my fish or my lard any time soon either. I actually love fish and seafood in general, not necessarily for health reasons (although that is a plus), I just love eating it mainly because it tastes great lol. And I'm not giving up my olive oil or almonds any time soon either. I try to get the majority of my calories from MUFAs, beyond that, everything else is fair game. Including pork, poultry, nuts, fish, etc.

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787 · March 17, 2014 at 3:33 PM

Haha yeah that doesn't make much sense. After getting an idea of what I should be eating to roughly hit my targets i'm really going to back to eating off of feeling & not tracking calories/micros/fat ratios anymore. I eat plenty of fish as I simply feel good when I do, I love eating lots of lard as I feel great doing so, i'd be hard convinced that the PUFA's in these are somehow harming me.

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455 · March 17, 2014 at 3:15 PM

Yeah this is virtually impossible, unless one chugs fish oil....can you say fish breath lol. Either way, I still don't understand the logic of how adding more PUFAs (omega 3s are PUFAs), which are even more likely to oxidize than n6, to the diet makes the n6 already consumed less "harmful". I get that n6 goes rancid quickly and isn't the best fat to consume as the majority of calories, but how does adding an oil that goes rancid even faster make the already rancid n6 consumed any better? It's almost like saying that adding fuel to a fire will make it turn off....

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787 · March 17, 2014 at 2:32 PM

When you say 1:1 ratio for omega 6:3, is this 1g:1g? I've found this nigh on impossible if you eat a high fat diet

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17103 · March 17, 2014 at 10:21 AM

Saturated Fats (SFA), and Mono-Unsaturated fats (MUFAs) are very safe. So, beef, pork, avocado, coconut, extra virgin oilive oil, grassfed butter/ghee, red palm oil for the win.

Poly Unsaturated Fats are easily oxidized and should be avoided, but they are essential. In the modern diet, we get too much of omega 6 PUFAs and not enough of omega 3 PUFAs in a something like 10:1 ratio. We want these in a 1:1 ratio. So, less chicken, more wild caught fish.

Artificial trans-fats (i.e. from hydrogenized and partially hydrogenized oils such as margarine) are very damaging and known to cause cardio vascular disease. So avoid industrial seed oils: "vegetable" oil, corn, canola, soy, safflower, sunflower, etc. Especially since these are high in n6 PUFA that are already damaged from the refinement of these oils which degum, bleach, and deodorize them to make them palatable - otherwise they'd be so repulsive to us, we'd avoid them from instinct.

Due to commercial interests, there was a huge industry-media push to lie to us and sell us on how margarine and seed oils were "good" for us, when really they are damaging to us. Somehow, they also fooled the doctors into beliving this lie and falsely associating saturated fats and cholesterol with CVD.

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787 · March 17, 2014 at 2:32 PM

When you say 1:1 ratio for omega 6:3, is this 1g:1g? I've found this nigh on impossible if you eat a high fat diet

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