I just realized I consume 70g of saturated fat and 40g of mono and polyunsaturated fat per day. I am looking to get the ratio between these two closer to 1:1 or even 4:5 (East African HG diets seem to have this ratio, and even the northern caribou have 1:1 ratio in body fat). This will require supplementation with a fish oil (but not cod liver oil or any oil containing active vitamin A). I am only looking for fish oils that are molecularly distilled and that are cheap, but feel free to submit any fish oil and let me sort out the data (but please note if you know for a fact that it is molecularly distilled). To avoid confusion about what cheap means, simply post a price per unit volume of the fish oil, and I can convert the units and compile a chart for everyone to see after all the data is in.
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That's the wrong ratio to be concerned with. It's the omega 6 to omega 3 that needs to be monitored. Let me continue: Why exactly is this ratio of interest to you? Is it supposed to confer some health benefit? If it's a form anthropological reenactment, how is consuming fish oil anything like what a primal tribe would do? I'm quite sure that those East African obtained this ration eating food, not balancing their dietary intakes with ungodly amounts of fish oil. Is there a health issue that you think saturated fat poses? If so I'd encourage you to adjust your diet to limit saturated fat not just play with a ratio. But if you sit down and take a close look at the issue, I think you'll find that saturated fat just isn't that villainous. That said, Fish oil is a good thing in so far that it is necessary to balance the omega 3 to omega 6 ratio. Most of us eat way too much omega 6 so supplementing with a little Fish oil is a good thing. There are issues of rancidity that need to be considered -- get the good stuff. This is an area where quality matters. There is an also an issue with omega 3s oxidizing in your body. You don't want to be taking in a ton of the stuff since it can easily oxidize. The goal really should be minimizing omega 6 rather than raising omega 3, but a little fish oil will confer positive benefits. Eating real fish is even better. Plant derived Omega 3s are ALAs which are difficult for most of us to convert to DHA and EPA. Robb Wolf sometimes prescribes large doses of fish oil for therapeutic reasons in people are significantly over weight. Since obesity is a state of inflammation, this is a way to relieve some of that inflammation. These large doses aren't supposed to be long term. I wish that Robb would take down the Robb Wolf fish oil calculator. Resources: |
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Polynesian groups have lopsided saturated to unsaturated fat ratios and are quite healthy! You might argue that it's the MCTs in the coconut fat that's uniquely beneficial, and while I think MCTs are indeed quite good, I suspect good-old palmitic acid to be beneficial in its own right. All in all, I wouldn't worry about having more SFA than MUFAs and PUFAs (especially if it's due to coconut fat). It's far more important to keep PUFAs low and balanced, in my opinion. |
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