FATS

krissenior

What % of my daily fats should be saturated, if any?

Thanks

Kris

AntWrig

What % of my daily fats should be saturated, if any?

Thanks

Kris

Just have a tablespoon or two of natty peanut butter a day.

lucasriggs

I used google.

"The Academy of Nutrition and Dietetics and the United States Department of Agriculture, along with other experts, suggest we keep our saturated fat intake to no more than 10 percent of your daily calories (your total fat intake should supply around 20 to 35 percent of your calories). For a person who consumes 2,000 calories per day, that would be about 22 grams of saturated fat, which is the amount of saturated fat found in four ounces of cheddar cheese, two cups of ice cream, or two large cheeseburgers. Some diets, such as the DASH diet, reduce that recommended amount even further (to about seven percent of your calories); however, there doesn't appear to be any evidence that reducing your saturated fat intake to less than that amount (or eliminating it all together) would be any more or less beneficial."

http://nutrition.about.com/od/cardiovascular/f/Should-I-Eat-Less-Saturated-Fats.htm

nack_23

Stay away from sat fats. Peanutbutter should do just fine. Healthy fats from nuts, avocado, olive oil are what you want.

caribougal

Saturated fats, in the form of animal fats, are highly stable fats. They play a critical role in cellular structural integrity and enhance absorption of calcium, the metabolic availability of essential fatty acids, and are full of important soluble vitamins.

"Healthy fats", such as animal fats, coconut oil, olive oil, avocados and nuts, even if "saturated" are an important part of the diet. They provide the above benefits, plus they cue the brain to register satiety and... they make your food taste great.

Avoid trans-fats or any fats that have "hydrogenated" in the label. Nothing beneficial about those and they have been implicated in fat accumulation around organs, putting people at higher risk of cardiovascular disease, diabetes, atherosclerosis, etc.

Limit or replace polyunsaturated oils because PUFAs tend to go rancid faster, especially when used in cooking, and when heated release free radicals which are associated with chronic and systemic inflammation, which in turn is associated with higher risk of cardiovascular disease. PUFAs also have terrible Omega-6 to Omega-3 ratios which is also associated with systemic inflammation and the resulting cardiovascular risks.

I'm a strong believer in a high-fat / reduced carb diet, especially as someone at high risk of diabetes. More than 50% of my calories come from "healthy" fats. I shoot for 65% fat ratio in my macros, but don't always hit it.