Good fats

Scoobies87

I absolutely LOVE eggs, avacado's, peanut/almond butter, nuts, mackerel but find that every time I eat them I go over my fat. I would love to be able to eat more of these foods.

So, what I would like to know is does it matter if I go over my fat content with good fats?

trelm249

not really, as long as it is by a moderate amount. Just keep in mind that it is offset by another macro. If you are getting your good fats from fish then logically you will cut down some carbs.

stroutman81

What do you mean by over? Over what? What's your "limit" currently set at?

Scoobies87

What do you mean by over? Over what? What's your "limit" currently set at?

My fat goal is 40, That's what MFP recommended.

Hirundo

bump

armymil

Hey, check out http://www.acaloriecounter.com/diet/daily-fat-intake/

Basically you can understand the difference of good and bad fats. He has an larger overview of creating your own diet plan but without too much reading, just read that and you'll understand.

MFP recommends the fat at 40, but you have to understand that 1 fat gram (whether good or bad) is 9 calories each. So going over is adding more calories.

Edit: I wanted to add that 1 g of protein and 1 g of carb is only 4 calories.

alyssamiller77

I generally don't worry about going over by as much as 20-25g, especially if it's because I'm eating a lot of nuts or eggs. It does still count as fat but the other health benefits of those foods and the types of fats they contain outweighs any issues of being over goal on a particular macro anyway. 40g seems kind of low to me anyway but I suppose if you're on a 1200-1400 cal diet it does make some sense.

Eggs are an interesting animal. They always seem to put me over on fat for the day and always blow my cholesterol right out (1 egg has 210mg of cholesterol, I usually eat two, and the MFP default goal and general health guidance is to keep cholesterol under 300mg). However, I've read of alot of the most recent information on eggs and while they contain a lot of cholesterol, the research shows that they ultimately actually reduce the cholesterol levels in your blood.

My point is, you can't discount the fact that you ate it, but you don't need to panic either and have to consider the bigger picture.

stroutman81

What do you mean by over? Over what? What's your "limit" currently set at?

My fat goal is 40, That's what MFP recommended.

Sorry, I don't use MFP like that. 40 what? 40 grams? 40%?

bcattoes

Not as long as you don't go over on calories also. I only track saturated fat. I'm sure I go over on the others often.

Scoobies87

What do you mean by over? Over what? What's your "limit" currently set at?

My fat goal is 40, That's what MFP recommended.

Sorry, I don't use MFP like that. 40 what? 40 grams? 40%?

40 grams

cramernh

Be careful with saturated fat - that fat is an artery clogger....

joejccva71

Be careful with saturated fat - that fat is an artery clogger....

Says who?

bcattoes

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

joejccva71

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

bcattoes

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

joejccva71

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

Of course Bcatt you can never cite any studies because you go based on rinky dink articles that are someone's (doctor's or so-called nutritionists) opinions on the subject. We've been through this before, and every time I ask you to cite studies..you tell ME to look them up. LOL..which I have and have read them several times. I've even posted links to studies repeatedly on this forum.

Unless you are tearing apart the fat off a piece of meat and using it as bubble gum, you are fine. There has been absolutely ZERO evidence that saturated fats are the cause of CVD and CHD. No one is saying to tip over a bottle of oil and drink it like water. Obviously too much saturated fat can go over the minimum and maximum fat intake for a person in a day. Just like too much water is bad, too much calcium, Vitamin A, etc etc is bad.

But to say saturated fat is an artery clogger and is bad for you is an completely ignorant statement in itself.

lockef

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

Saturated fat does not clog arteries. Do not post false information.

The only "bad fats" are trans fats.

bcattoes

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

Of course Bcatt you can never cite any studies because you go based on rinky dink articles that are someone's (doctor's or so-called nutritionists) opinions on the subject. We've been through this before, and every time I ask you to cite studies..you tell ME to look them up. LOL..which I have and have read them several times. I've even posted links to studies repeatedly on this forum.

Unless you are tearing apart the fat off a piece of meat and using it as bubble gum, you are fine. There has been absolutely ZERO evidence that saturated fats are the cause of CVD and CHD. No one is saying to tip over a bottle of oil and drink it like water. Obviously too much saturated fat can go over the minimum and maximum fat intake for a person in a day. Just like too much water is bad, too much calcium, Vitamin A, etc etc is bad.

But to say saturated fat is an artery clogger and is bad for you is an completely ignorant statement in itself.

There is a lot of evidence that people who eat diets high in saturated fat have higher incidence of heart disease. If you want to surf the net, read and post some random studies and think you know more than the leading nutritional scientists in the world then go ahead. Good luck with that. But I will stick to vegetable fats.

Gigi_licious

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

You're a vegetarian, are you not? So you have a natural bias towards plant based foods which typically have unsaturated fats. Therefore, IMO, you are not as qualified to discuss this as someone with an unbiased opinion. It is my opinion, that as a vegetarian, you would completely disregard any and all research that does not back up your beliefs. Your opinion does not make studies relevant or irrelevant. It's the participants studied, science, and research that in fact validate the claims. IMO...

lockef

There is a lot of *OBSERVATIONS* that people who eat diets high in saturated fat have higher incidence of heart disease.

I fixed it for you.

Yet the French and the Swiss don't have high incidences, how do you explain that?

bcattoes

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

You're a vegetarian, are you not? So you have a natural bias towards plant based foods which typically have unsaturated fats. Therefore, IMO, you are not as qualified to discuss this as someone with an unbiased opinion. It is my opinion, that as a vegetarian, you would completely disregard any and all research that does not back up your beliefs. Your opinion does not make studies relevant or irrelevant. It's the participants studied, science, and research that in fact validate the claims. IMO...

No, I am not vegetarian (my diary is open). No meat yesterday, but chicken on Sunday and Philly cheese steak sandwiches on Saturday (with lean meat and reduced fat cheese, of course ) But I am guilty of loving plant based foods.

joejccva71

Bcatt since you still won't cite anything, and you keep rambling on I will lend you a hand. (for the 20th time in fact)

Also "high in saturated fat" is subjective. Of course if you eat over your macro requirements you may have some problems. Like if you eat 300g of fats a day sure. If you have way too much calcium in a day, or too many carbs in a day.

Anyways, moving on to the studies:

Abstract
Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health.

Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies.

Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD.

Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results.

Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

Received March 6, 2009.
Accepted November 25, 2009.

http://www.ajcn.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Next ....


I would like you to go to this next site, scroll down to the bottom and read all the studies or atleast some of them regarding Saturated Fat, Cholesterol, and CVD/CHD. I don't really feel the need to quote every single word. Just read.

http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat-and-cholesterol

bcattoes

There is a lot of *OBSERVATIONS* that people who eat diets high in saturated fat have higher incidence of heart disease.

I fixed it for you.

Yet the French and the Swiss don't have high incidences, how do you explain that?

I don't explain it nor do I see how the statement makes any difference. Studies are all observations. Just theories and hypotheses based on evidence, which is why I stick to those who are trained and trusted to make such ovservations and not some random posters on an public internet site for nutritional advice.

_Ben

I absolutely LOVE eggs, avacado's, peanut/almond butter, nuts, mackerel but find that every time I eat them I go over my fat. I would love to be able to eat more of these foods.

So, what I would like to know is does it matter if I go over my fat content with good fats?

There are several kinds of fats, such as unsaturated, saturated, and trans. Here is a good chart to explain some of the differences http://www.diffen.com/difference/Saturated_Fats_vs_Unsaturated_Fats . Pretty much the main difference is the stucture of the compounds. Really there is no 'good fats' just better. What I suggest is to try to find low fat options, especially with the peanut butter. Try some different brands, you might find one you like

stroutman81

I'm in agreement that the saturated fat dogma is pretty played out. When you review the available evidence objectively... it's pretty hard to paint it as horribly as many "experts" have.

joejccva71

There is a lot of *OBSERVATIONS* that people who eat diets high in saturated fat have higher incidence of heart disease.

I fixed it for you.

Yet the French and the Swiss don't have high incidences, how do you explain that?

I don't explain it nor do I see how the statement makes any difference. Studies are all observations. Just theories and hypotheses based on evidence, which is why I stick to those who are trained and trusted to make such ovservations and not some random posters on an public internet site for nutritional advice.

But yet you don't ever cite any studies!! Stop talking and start citing studies...like how I have.

rml_16

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

You're a vegetarian, are you not? So you have a natural bias towards plant based foods which typically have unsaturated fats. Therefore, IMO, you are not as qualified to discuss this as someone with an unbiased opinion. It is my opinion, that as a vegetarian, you would completely disregard any and all research that does not back up your beliefs. Your opinion does not make studies relevant or irrelevant. It's the participants studied, science, and research that in fact validate the claims. IMO...

You would assume that someone who is a vegetarian is vegetarian for health reasons. Some of us just feel bad eating animals.

I still eat dairy (full fat cheese, even) and eggs. Don't ASSume something just because someone eats little to no meat unless you know that person's views on nutrition.

bcattoes

Bcatt since you still won't cite anything, and you keep rambling on I will lend you a hand. (for the 20th time in fact)

Also "high in saturated fat" is subjective. Of course if you eat over your macro requirements you may have some problems. Like if you eat 300g of fats a day sure. If you have way too much calcium in a day, or too many carbs in a day.

Anyways, moving on to the studies:

Abstract
Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health.

Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies.

Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD.

Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results.

Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

Received March 6, 2009.
Accepted November 25, 2009.

http://www.ajcn.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Next ....


I would like you to go to this next site, scroll down to the bottom and read all the studies or atleast some of them regarding Saturated Fat, Cholesterol, and CVD/CHD. I don't really feel the need to quote every single word. Just read.

http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat-and-cholesterol

When you produce credentials that come close to those of Dr. Walter Willet (http://www.hsph.harvard.edu/faculty/walter-willett/
), I'll take your advice over the Harvard School of Public Health. Until then I don't see the point of this argument. If you choose to ignore the evidence as a whole (not cherry picking studies to prove a point) then that is your prerogative.

http://www.health.harvard.edu/fhg/updates/Truth-about-fats.shtml
The body needs fat. It’s a major energy source and also helps you absorb certain vitamins and nutrients. Only some fats are bad for you: saturated fats and trans fatty acids, or trans fats. These bad fats boost your chances of developing heart disease by increasing two of its main risk factors: LDL cholesterol and triglycerides.

But some fats are good for you, and this is the case with unsaturated fats. There are two types of unsaturated fats: polyunsaturated fats and monounsaturated fats. These good fats can help lower LDL, prevent abnormal heart rhythms, and prevent heart disease.

Gigi_licious

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

You're a vegetarian, are you not? So you have a natural bias towards plant based foods which typically have unsaturated fats. Therefore, IMO, you are not as qualified to discuss this as someone with an unbiased opinion. It is my opinion, that as a vegetarian, you would completely disregard any and all research that does not back up your beliefs. Your opinion does not make studies relevant or irrelevant. It's the participants studied, science, and research that in fact validate the claims. IMO...

You would assume that someone who is a vegetarian is vegetarian for health reasons. Some of us just feel bad eating animals.

I still eat dairy (full fat cheese, even) and eggs. Don't ASSume something just because someone eats little to no meat unless you know that person's views on nutrition.

I was talking directly TO bcatt...not ALL vegetarians because I have seen her make multiple anti-saturated fats comments in threads. So don't ASSume I'm talking to all veges when the comment isn't directed at YOU.

Gigi_licious

Be careful with saturated fat - that fat is an artery clogger....

Says who?

Doctors, scientists, nutritionists, dieticians

Please cite the studies showing that saturated fat is bad for you, is an "artery clogger" or is the cause of CVD and CHD.

Look them up if you want the individual studies. You'll have to find several, analyze the results and mertis of each, then analyze the all the findings as a whole and then get some others to do the same and compare your findings to make any knowledable theories about the outcomes. I don't have the time or training for that. I'll stick to recommendations from trusted sources who've already done that for me.

You're a vegetarian, are you not? So you have a natural bias towards plant based foods which typically have unsaturated fats. Therefore, IMO, you are not as qualified to discuss this as someone with an unbiased opinion. It is my opinion, that as a vegetarian, you would completely disregard any and all research that does not back up your beliefs. Your opinion does not make studies relevant or irrelevant. It's the participants studied, science, and research that in fact validate the claims. IMO...

No, I am not vegetarian (my diary is open). No meat yesterday, but chicken on Sunday and Philly cheese steak sandwiches on Saturday (with lean meat and reduced fat cheese, of course ) But I am guilty of loving plant based foods.

Just yesterday you commented on another thread that there are plenty of protien sources that don't have to be chased when they are running out of fear all around us. That lead me to believe that you don't eat animals. I apologize for the misconception you gave.

joejccva71

Bcatt since you still won't cite anything, and you keep rambling on I will lend you a hand. (for the 20th time in fact)

Also "high in saturated fat" is subjective. Of course if you eat over your macro requirements you may have some problems. Like if you eat 300g of fats a day sure. If you have way too much calcium in a day, or too many carbs in a day.

Anyways, moving on to the studies:

Abstract
Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health.

Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies.

Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD.

Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results.

Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

Received March 6, 2009.
Accepted November 25, 2009.

http://www.ajcn.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Next ....


I would like you to go to this next site, scroll down to the bottom and read all the studies or atleast some of them regarding Saturated Fat, Cholesterol, and CVD/CHD. I don't really feel the need to quote every single word. Just read.

http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat-and-cholesterol

When you produce credentials that come close to those of Dr. Walter Willet (http://www.hsph.harvard.edu/faculty/walter-willett/
), I'll take your advice over the Harvard School of Public Health. Until then I don't see the point of this argument. If you choose to ignore the evidence as a whole (not cherry picking studies to prove a point) then that is your prerogative.

http://www.health.harvard.edu/fhg/updates/Truth-about-fats.shtml
The body needs fat. It’s a major energy source and also helps you absorb certain vitamins and nutrients. Only some fats are bad for you: saturated fats and trans fatty acids, or trans fats. These bad fats boost your chances of developing heart disease by increasing two of its main risk factors: LDL cholesterol and triglycerides.

But some fats are good for you, and this is the case with unsaturated fats. There are two types of unsaturated fats: polyunsaturated fats and monounsaturated fats. These good fats can help lower LDL, prevent abnormal heart rhythms, and prevent heart disease.

Funny how this is his opinion. I haven't even gone to the sites and I already know he's wrong. Interesting how there are many different studies that SHOW and PROVE that saturated fat does not increase the risk of CVD and CHD.

Also he's completely and totally wrong about LDL cholesterol

Dietary cholesterol (foods you eat) have very minimal effect on your blood serum cholesterol, and the links I have provided have studies that show and prove this.

But we'll take what one doctor from "Harvard" says over any other proven study out there. K.