Saturated vs unsaturated
shannonbrown672
Posts: 3 Member
Ok .. tell me if I have this right .. my fat goal is around 30... and most of the time I have about 10 from saturated and the rest from poly and mono , often going over as a result of going over in those too .. so is that ok? Better than saturated or still too much .. as it’s misty coming from seeds, nuts, avocado things like that ... thanks for your help!
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30 what? Percent or grams? Don't worry about going over on fat, or types of fat. Eat balanced and varied.3
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The MFP goal for mono and polyunsaturated fats should be n/a or not applicable because there's no upper limit for those as long as you're within your other goals. MFP broke it about 3 years ago and haven't fixed it yet. It's fine to go into the red with poly and monounsaturated fats.2
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I'm another who does not try to limit saturated fats. I just limit vegetable oils, while still using coconut, avocado and olive oils, and skip trans fats.
My fats will often be a 100g in a day2 -
Polyunsaturated fats tend to have the worst Omega-3 to Omega-6 ratios and are the most likely to oxidize forming free radicals - avoid them. Saturated fats, while contributing to serum cholesterol, have a lot of positive qualities - don't be afraid of them.
The RDI "limit" is simply to moderate impact to serum cholesterol; however, RDI values as a whole are basedly largely on loose estimates. For example, someone on a Mediterranean Diet is likely consuming a lot more than that and is more likely to have elevated cholesterol yet reduced risk of CVD. So take that "limit" in the context of whatever diet it is you're consuming.
But yeah... Avoid poly...
I hope you are kidding? Not only are PUFA beneficial, they are essential.
OP, you are doing well. Avoid transfats, and ensure you get adequate MUFA and PUFA. Below is a fairly good link.
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good6 -
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Polyunsaturated fats tend to have the worst Omega-3 to Omega-6 ratios and are the most likely to oxidize forming free radicals - avoid them. Saturated fats, while contributing to serum cholesterol, have a lot of positive qualities - don't be afraid of them.
The RDI "limit" is simply to moderate impact to serum cholesterol; however, RDI values as a whole are basedly largely on loose estimates. For example, someone on a Mediterranean Diet is likely consuming a lot more than that and is more likely to have elevated cholesterol yet reduced risk of CVD. So take that "limit" in the context of whatever diet it is you're consuming.
But yeah... Avoid poly...
I hope you are kidding? Not only are PUFA beneficial, they are essential.
OP, you are doing well. Avoid transfats, and ensure you get adequate MUFA and PUFA. Below is a fairly good link.
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
No I'm not kidding. The only essentially fatty acids, Omega-3 and Omega-6, are both poly this is true; however, people tend to get way too much Omega-6 and the rest of the comments on polyunsaturated fats are true. So yes, avoid poly.
OP, don't listen to this type of advice. Directly from Harvard: "Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils."2 -
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@psuLemon Please take some more time to research this. There are many published studies showing the negative impact of high Omega 6 to Omega 3 ratios.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598746/
https://www.ncbi.nlm.nih.gov/m/pubmed/18408140/
https://www.karger.com/Article/Pdf/73789
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
It's because people are deficient in Omega 3's. PUFA are essential fatty acids. Telling someone to avoid essential fatty acids is poor advice. Crowding Omega 3s with consumption of too many Omega 6's is the issue. When you replaced refined carbs and SFA, you will see a benefit.
Deficiency in one nutrient because it's crowded by another nutrient, doesn't mean that nutrient is bad. The same can be said when you crown out protein for carbs or fat. It's about finding a balance while incorporating enough of each nutrient.7 -
.@psuLemon Please take some more time to research this. There are many published studies showing the negative impact of high Omega 6 to Omega 3 ratios.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598746/
https://www.ncbi.nlm.nih.gov/m/pubmed/18408140/
https://www.karger.com/Article/Pdf/73789
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
It's because people are deficient in Omega 3's. PUFA are essential fatty acids. Telling someone to avoid essential fatty acids is poor advice. Crowding Omega 3s with consumption of too many Omega 6's is the issue. When you replaced refined carbs and SFA, you will see a benefit.
Deficiency in one nutrient because it's crowded by another nutrient, doesn't mean that nutrient is bad. The same can be said when you crown out protein for carbs or fat. It's about finding a balance while incorporating enough of each nutrient.
From what I understand, there is some importance in the omega 3 to 6 ratio. If you consume a fair bit of 6's, it becomes very, very hard to get enough 3's to get the correct 3:6 ratio going. It is a case of too much of a good thing.
I limit oils partially dye to how quickly they go rancid, or have had their rancid its masked during processing. Solid fats tend to not go bad as quickly.0 -
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@psuLemon Please take some more time to research this. There are many published studies showing the negative impact of high Omega 6 to Omega 3 ratios.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598746/
https://www.ncbi.nlm.nih.gov/m/pubmed/18408140/
https://www.karger.com/Article/Pdf/73789
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
It's because people are deficient in Omega 3's. PUFA are essential fatty acids. Telling someone to avoid essential fatty acids is poor advice. Crowding Omega 3s with consumption of too many Omega 6's is the issue. When you replaced refined carbs and SFA, you will see a benefit.
Deficiency in one nutrient because it's crowded by another nutrient, doesn't mean that nutrient is bad. The same can be said when you crown out protein for carbs or fat. It's about finding a balance while incorporating enough of each nutrient.
The refined oils you mentioned are so high in Omega 6, unless you avoid them you'll never reach a proper ratio shown to reduce chronic disease include CVD. And the studies are on the ratio, not deficiency or total quantity of Omega-3. They've shown that the body prefers to work with Omega 6 if it has too much which produces several inflammatory byproducts.
Again, please do some more research on it.
Yea, ill take the advice of Harvard over someone who suggest avoiding essential fats.
And there are foods that contain omega 6s that have been linked to improve health, such as walnuts, flaxseed, acai, extra virgin olive oil, etc... Staying away from processed oils is probably not a bad idea, staying away from all PUFA is a poor decision.
This is the equivalent conversation of carbs versus highly processed ones. Lumping them all into the same category is short sighted.4 -
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@psuLemon Please take some more time to research this. There are many published studies showing the negative impact of high Omega 6 to Omega 3 ratios.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598746/
https://www.ncbi.nlm.nih.gov/m/pubmed/18408140/
https://www.karger.com/Article/Pdf/73789
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
It's because people are deficient in Omega 3's. PUFA are essential fatty acids. Telling someone to avoid essential fatty acids is poor advice. Crowding Omega 3s with consumption of too many Omega 6's is the issue. When you replaced refined carbs and SFA, you will see a benefit.
Deficiency in one nutrient because it's crowded by another nutrient, doesn't mean that nutrient is bad. The same can be said when you crown out protein for carbs or fat. It's about finding a balance while incorporating enough of each nutrient.
The refined oils you mentioned are so high in Omega 6, unless you avoid them you'll never reach a proper ratio shown to reduce chronic disease include CVD. And the studies are on the ratio, not deficiency or total quantity of Omega-3. They've shown that the body prefers to work with Omega 6 if it has too much which produces several inflammatory byproducts.
Again, please do some more research on it.
Yea, ill take the advice of Harvard over someone who suggest avoiding essential fats.
And there are foods that contain omega 6s that have been linked to improve health, such as walnuts, flaxseed, acai, extra virgin olive oil, etc... Staying away from processed oils is probably not a bad idea, staying away from all PUFA is a poor decision.
This is the equivalent conversation of carbs versus highly processed ones. Lumping them all into the same category is short sighted.
You quoted a web site, Harvard is argument from authority and a logical fallacy. I provided actual studies... Oh I so lost that support battle...
I said avoid, not eliminate, because the vast majority of poly sources are refined oils. Walnuts for example, have a 1:4 (3 to 6) ratio which isn't bad although it predominantly has poly.
For the general person I stand by avoiding poly, but yes people should be trying to get Omega-3. And you can avoid poly and get plenty of Omega-3.
You do realize that omega 3 are poly right?
I think we are arguing slightly different things PUFA vs Omega 3/6 ratio.3 -
I do care about 3:6 ratio, but saying you should completely avoid PUFA and preference sat fat seems a crazy way to address it. If you eat mostly whole foods, not a whole lot of industrial veg oils, and fatty fish, your ratio is probably fine.
I've been eating plant based for Lent and logging (off and on) at Cron, and my 3:6 ratio is still fine.3 -
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@psuLemon Please take some more time to research this. There are many published studies showing the negative impact of high Omega 6 to Omega 3 ratios.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598746/
https://www.ncbi.nlm.nih.gov/m/pubmed/18408140/
https://www.karger.com/Article/Pdf/73789
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
It's because people are deficient in Omega 3's. PUFA are essential fatty acids. Telling someone to avoid essential fatty acids is poor advice. Crowding Omega 3s with consumption of too many Omega 6's is the issue. When you replaced refined carbs and SFA, you will see a benefit.
Deficiency in one nutrient because it's crowded by another nutrient, doesn't mean that nutrient is bad. The same can be said when you crown out protein for carbs or fat. It's about finding a balance while incorporating enough of each nutrient.
The refined oils you mentioned are so high in Omega 6, unless you avoid them you'll never reach a proper ratio shown to reduce chronic disease include CVD. And the studies are on the ratio, not deficiency or total quantity of Omega-3. They've shown that the body prefers to work with Omega 6 if it has too much which produces several inflammatory byproducts.
Again, please do some more research on it.
Yea, ill take the advice of Harvard over someone who suggest avoiding essential fats.
And there are foods that contain omega 6s that have been linked to improve health, such as walnuts, flaxseed, acai, extra virgin olive oil, etc... Staying away from processed oils is probably not a bad idea, staying away from all PUFA is a poor decision.
This is the equivalent conversation of carbs versus highly processed ones. Lumping them all into the same category is short sighted.
You quoted a web site, Harvard is argument from authority and a logical fallacy. I provided actual studies... Oh I so lost that support battle...
I said avoid, not eliminate, because the vast majority of poly sources are refined oils. Walnuts for example, have a 1:4 (3 to 6) ratio which isn't bad although it predominantly has poly.
For the general person I stand by avoiding poly, but yes people should be trying to get Omega-3. And you can avoid poly and get plenty of Omega-3.
You do realize that omega 3 are poly right?
I think we are arguing slightly different things PUFA vs Omega 3/6 ratio.
I mentioned Omega-3 is poly already, yes. What I'm saying is, unless you're trying to get Omega-3 then avoid poly. So all the refined oil crap mentioned as "healthy" in the web site you cited you should avoid.
Corn oil, 1:50. Safflower oil, 0:Inf. Sunflower, 1:40. Soybean, 1:16.
Do you really mean just avoid highly refined omega 6s because again, there are other omega 6s that demonstrated to have improvements to health, like flaxseed and walnuts?.4 -
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