Per what I've read on Whole Health Source and PaNu sites, we want to keep PUFA <= 4%. My question is even if you are below that threshold, if a significant % is oxidized, is that a problem?
If you eat a lot of eggs (6+ per day), and scrambling/cooking them, I am wondering if that is a problem? Better off eating the yolks raw and cooking the whites?
This number comes from Mary Enig and truthfully no one knows if it is true. The best plan is to limit all PUFA's because we understand what PUFA do to our metabolism. Oxidized PUFA are critical to avoid. 60% of our brains are made of PUFA on a SAD and it is linked many diseases that most docs and patients are not even clued into.............We need to overload the brain with DHA and EPA to get them in every cell membrane......To optimize yourself you must realize it starts with every cell membrane and that means understanding that the omega six to three ratio is at the top of the list. Its more critical than even avoiding fructose.....intially...because ALE's are 7 times worse than the AGE's associated with chronic fructose use. This fact is not well understood by most clinicians. I think Mary Enig's point is that fats and cell membrane fxning are vital to an optimized life and a clean liver and great metabolism.
Oxidized fat and cholesterol is indeed bad. PUFAs oxidize more readily than MUFAs or SFAs but other types of oxidized fat or cholesterol are also bad. I mash up hard boiled eggs with butter -- ends up a bit like scrambled eggs and has neglegible oxidized fat and cholesterol.
I avoid or limit nuts, olive oil (especially heated), and fish oil as well as the Paleo-condemned grainfed beef and industrial grain/seed oils. I try to get my PUFA intake and omega 3/6 ratio just right from wild meats, grass fed beef. Don't know that cooked eggs and meat are really contributing to rancid PUFA intake, but could wrap my head around that concept. Still doubt the cooking gives us much rancid PUFA from natural animal foods.