Good Fat vs. Bad Fat

RhineDHP

I don't really see how coconut oil, palm, ghee or bacon fat are that much more 'natural' than rapeseed oil or olive pomace, they
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Sorry, had to lol at the typo......rapeseed oil, heh

LadyOfOceanBreeze

15g of fat might not be enough for you. It certainly isn't for me. I eat more than 100g of fat a day. check my diary - I'm serious. Am I fat? No. Will I get fat? No?

Why? Because I work hard and eat clean, yes healthy fats are clean are great for fat loss/muscle gain for some people.

Peanut, almond etc butter
Pure cocoa
Seeds and nuts
Avocado
Extra virgin olive oil
Hemp seed oil
Coconut oil
Soya milk
Almond milk
Olives
Egg yolks
etc!

veeeeery interesting thanks for posting this!

baptiste565

here is the simple answer. YOU CAN EAT FATS BUT JUST DONT GET FAT. and avoid transfats. fats r a micronutrient! enjoy!

neanderthin

I'll get back to you, sorry, sleepy and discussing Masterjohn's claim that DHA and AA (arachidonic acid) are essential and that EPA occurs in fish and doesn't belong in the mammalian body as it interferes with the body's use of AA. Too many boards, sorry....

Gotcha. Well I don't know why he would say that unless he's looking at it on a more esoteric level, regardless, neither of those fatty acids are essential simply because they are the product of desaturation from the shorter chain omega's ALA and LA. As far as omega 3's interfering with AA well that's what it's suppose to do, to mediate the inflammatory effects of eicosanoid function that produce platelet and leukocytes, which isn't necessarily a bad thing unless someone already has some type of dysfunction like rheumatoid arthritis or irritable bowel syndrome etc or when the diet is full/overconsumption of n:6's that create the high % of chronic inflammation that the Standard American Diet is known for. This is just my layman's take on it.

lukester19

What macro nutrient ratio might work for one, could offer different results for another in terms of aesthetic appearance and feeling.. As long as you keep your calories in order you will get results. Enjoy the variety of fats and find what you are comfortable with and helps you get results while feeling good.

mtabh

I don't really see how coconut oil, palm, ghee or bacon fat are that much more 'natural' than rapeseed oil or olive pomace, they

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Sorry, had to lol at the typo......rapeseed oil, heh
[/quote]

LMAO at your typo....

mtabh

here is the simple answer. YOU CAN EAT FATS BUT JUST DONT GET FAT. and avoid transfats. fats r a micronutrient! enjoy!

Bahaha. Just don't get fat....that's what I am trying to "un get". Thanks for the tip.

mtabh

Others are already busy on telling you about the types of fat.. I just want to mention you should try to eat more fat than you happened to do today..

This day was not a purposeful "low fat" day. I had no intention of going low fat, nor do I plan to make that a habit. I have mastered eating under my daily caloric limit. Now I am trying to refine WHAT I am eating. I'm sure I have a long way to go. Most of my days have been between 25g - 40g of fat. But of course when I first started MFP I had friends telling me that calories weren't as important as fat intake. I continued with MFP anyway because that didn't seem accurate to me. I must be doing something right because I have lost already. Probably a lot of water weight as I have drastically cut my sodium. I was eating a lot of high sodium and processed foods and am now staying under my daily limit, some days just over it.

I really appreciate all your responses. I won't lie, I am still rather confused but I think instead of obsessing about my fat intake I will keep working toward a whole foods diet and hopefully that will help to sort things out. Thanks y'all!

AlabasterVerve

It's ok that you don't understand, fats are confusing for sure, but I at least thought my comment that trans fats are produced in the refining process of vegetable oils like soy and corn oil might have nudged you off your chair, but alas, no such luck.

I had no idea non-hydrogenated vegetable oils had trans fats in them. I stopped eating them as much as possible just because I've bought into the whole eat real foods thing... but yeah, didn't know.

One little-known source of trans fat is canola / rapeseed oil. The trans fat occurs as a result of processing, which takes place at high temperature. The raw seed begins with a high level of beneficial omega-3 oils, however these tend to oxidise during processing producing off, rancid odours. During deodorisation, some of the omega-3 fatty acids are converted to trans.

The proportion converted to trans is highly variable - in general, UK oils have low levels of trans, however Researchers at the University of Florida at Gainesville, found that liquid canola / rapeseed oils sold in the USA contained as much as 4.6 percent trans fat. Currently this trans fat content is not usually listed on labels and consumers have no way of knowing it is present.

http://www.tfx.org.uk/page13.html

Canola oil (provided that it has not been hydrogenated to increase its stability) contains very small amounts of trans fatty acids at levels too low to be a health concern. The levels of trans fat in non-hydrogenated canola oil are below 0.5 grams per serving and qualify for a label claim of "trans fat free." I don't see any reason to shy away from non-hydrogenated canola oil on account of trans fat.

http://whfoods.org/genpage.php?tname=dailytip&dbid=39

Trans Fat: Hiding in ‘Heart-Healthy’ Seed Oils

Of course, we should be eating those ‘heart-healthy’ polyunsaturated seed oils instead, right? Like ‘canola’ (rapeseed) oil?

Well, aside from the fact that seed oils contain mostly pro-inflammatory n-6 (“omega-6″) polyunsaturated fats, both n-6 and n-3 polyunsaturated fats are less chemically stable than saturated fats. It turns out that the process of extracting and deodorizing them (which requires both hexane, a poisonous industrial solvent, and high heat) turns some quantity of them into…trans fats!

SEAN. O’KEEFE, SARA. GASKINS-WRIGHT, VIRGINIA. WILEY, I-CHEN. CHEN. LEVELS OF TRANS GEOMETRICAL ISOMERS OF ESSENTIAL FATTY ACIDS IN SOME UNHYDROGENATED U. S. VEGETABLE OILS. J Food Lipids Vol 1 #3 pp.165-176 Sept. 1994

Concentrations of trans isomers of 18:2w6 and 18:3w3 were measured in soybean and canola oils purchased in the U. S. [...] The degree of isomerizations of 18:2w6 and 18:3w3 ranged from 0.3% to 3.3% and 6.6% to 37.1%, respectively. The trans contents were between 0.56% and 4.2% of the total fatty acids.

Yes, that’s the ‘heart-healthy’ canola oil that they put in everything nowadays because it has ALA in it (the least useful omega-3). Yet the average canola oil contains over 2% trans fat! (Remember: 2% of calories = doubling of heart disease risk.) And if extraction under carefully-controlled conditions creates that much trans fat, how much more does the uncontrolled heat of cooking and frying create?

(We don’t know—but we do know that n-3 fats are less chemically stable than n-6 fats, and generally get hydrogenated first. So all those “Omega-3 Enriched!” oils become “Trans-Fat Enriched!” when you cook with them. For evidence of this, we move to the next section…)

http://www.gnolls.org/1240/eat-more-heart-healthy-trans-fats-we-hid-them-in-plain-sight/

Yeah, it's one of those little know fact that you won't find in the 1st page of google scholar, you have to dig for stuff like that....good job.

It's funny that the marketing strategy lately is to increase omega 3's, instead of instructing people to reduce omega 6's. Well, it's actually easy to see why they don't, they would need to direct people away from grains and grain products and grain and seed oils.......never going to happen considering the alternative caloric substitutions don't align with existing FDA guidlines. What's ironic though is that the omega 3's that are being introduced to all types of processed foods are ALA's which are cheap to get, but aren't as effective as fish oil's EPA and DHA content, actually ALA is pretty much non functional for most people, but it's cheap like I said and they have a marketing campaign that I guess falls within legal parameters.

It's just another advertising gimmick like the fiber they're adding to everything these days. It's so much easier just sticking to "real food" for health and assuming any of the processed foods I still eat are junk food and should be kept to a minimum no matter what the packaging claims. I thought this video that made the rounds last week illustrates that perfectly:

http://www.youtube.com/watch?v=-BdFkK-HufU&feature=player_embedded

neanderthin

It's ok that you don't understand, fats are confusing for sure, but I at least thought my comment that trans fats are produced in the refining process of vegetable oils like soy and corn oil might have nudged you off your chair, but alas, no such luck.

I had no idea non-hydrogenated vegetable oils had trans fats in them. I stopped eating them as much as possible just because I've bought into the whole eat real foods thing... but yeah, didn't know.

One little-known source of trans fat is canola / rapeseed oil. The trans fat occurs as a result of processing, which takes place at high temperature. The raw seed begins with a high level of beneficial omega-3 oils, however these tend to oxidise during processing producing off, rancid odours. During deodorisation, some of the omega-3 fatty acids are converted to trans.

The proportion converted to trans is highly variable - in general, UK oils have low levels of trans, however Researchers at the University of Florida at Gainesville, found that liquid canola / rapeseed oils sold in the USA contained as much as 4.6 percent trans fat. Currently this trans fat content is not usually listed on labels and consumers have no way of knowing it is present.

http://www.tfx.org.uk/page13.html

Canola oil (provided that it has not been hydrogenated to increase its stability) contains very small amounts of trans fatty acids at levels too low to be a health concern. The levels of trans fat in non-hydrogenated canola oil are below 0.5 grams per serving and qualify for a label claim of "trans fat free." I don't see any reason to shy away from non-hydrogenated canola oil on account of trans fat.

http://whfoods.org/genpage.php?tname=dailytip&dbid=39

Trans Fat: Hiding in ‘Heart-Healthy’ Seed Oils

Of course, we should be eating those ‘heart-healthy’ polyunsaturated seed oils instead, right? Like ‘canola’ (rapeseed) oil?

Well, aside from the fact that seed oils contain mostly pro-inflammatory n-6 (“omega-6″) polyunsaturated fats, both n-6 and n-3 polyunsaturated fats are less chemically stable than saturated fats. It turns out that the process of extracting and deodorizing them (which requires both hexane, a poisonous industrial solvent, and high heat) turns some quantity of them into…trans fats!

SEAN. O’KEEFE, SARA. GASKINS-WRIGHT, VIRGINIA. WILEY, I-CHEN. CHEN. LEVELS OF TRANS GEOMETRICAL ISOMERS OF ESSENTIAL FATTY ACIDS IN SOME UNHYDROGENATED U. S. VEGETABLE OILS. J Food Lipids Vol 1 #3 pp.165-176 Sept. 1994

Concentrations of trans isomers of 18:2w6 and 18:3w3 were measured in soybean and canola oils purchased in the U. S. [...] The degree of isomerizations of 18:2w6 and 18:3w3 ranged from 0.3% to 3.3% and 6.6% to 37.1%, respectively. The trans contents were between 0.56% and 4.2% of the total fatty acids.

Yes, that’s the ‘heart-healthy’ canola oil that they put in everything nowadays because it has ALA in it (the least useful omega-3). Yet the average canola oil contains over 2% trans fat! (Remember: 2% of calories = doubling of heart disease risk.) And if extraction under carefully-controlled conditions creates that much trans fat, how much more does the uncontrolled heat of cooking and frying create?

(We don’t know—but we do know that n-3 fats are less chemically stable than n-6 fats, and generally get hydrogenated first. So all those “Omega-3 Enriched!” oils become “Trans-Fat Enriched!” when you cook with them. For evidence of this, we move to the next section…)

http://www.gnolls.org/1240/eat-more-heart-healthy-trans-fats-we-hid-them-in-plain-sight/

Yeah, it's one of those little know fact that you won't find in the 1st page of google scholar, you have to dig for stuff like that....good job.

It's funny that the marketing strategy lately is to increase omega 3's, instead of instructing people to reduce omega 6's. Well, it's actually easy to see why they don't, they would need to direct people away from grains and grain products and grain and seed oils.......never going to happen considering the alternative caloric substitutions don't align with existing FDA guidlines. What's ironic though is that the omega 3's that are being introduced to all types of processed foods are ALA's which are cheap to get, but aren't as effective as fish oil's EPA and DHA content, actually ALA is pretty much non functional for most people, but it's cheap like I said and they have a marketing campaign that I guess falls within legal parameters.

It's just another advertising gimmick like the fiber they're adding to everything these days. It's so much easier just sticking to "real food" for health and assuming any of the processed foods I still eat are junk food and should be kept to a minimum no matter what the packaging claims. I thought this video that made the rounds last week illustrates that perfectly:

http://www.youtube.com/watch?v=-BdFkK-HufU&feature=player_embedded

Yeah, LOL, priceless. I agree though, we can't blame the food companies considering their obligation is with their shareholders, not our health, they couldn't care less, well most anyway and they are working within the legal guidelines that we the people have elected to write and enforce. Part of the problem today is that scientists aren't paid to connect the dots, only to find them. Thanks to the internet and forward thinking the navigation is getting clearer, and I would imagine we're in for a big shocker about all things associated with MetS, heart disease and other degenerative diseases over the next generation or so.