fat ratios [Forum Archive]

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fat ratios

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Posted by: thajeepster

what is a good ratio of poly to mono unsaturated fats? right now im getting a 2:1 ratio of mono : poly ... is that good? or should I try and even it out? Flax oil?

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

what is a good ratio of poly to mono unsaturated fats? right now im getting a 2:1 ratio of mono : poly ... is that good? or should I try and even it out? Flax oil?

I wouldn't be able to tell you the 'ideal' ratio, but that ratio does not look too bad. Certainly do not try to even them out as mono-unsaturated fats should form most of the fats in your diet. [Just ensure your saturated fats are limited - I like to keep it at a maximum of ~20-25% your total intake].

The more important raio is in your poly-unsaturated, where your omega 3: omega 6 ratio should be as close to 1:1 as you can make it.

Posted by: thajeepster

ok, ive got about 20% saturated 55% mono and 25% poly today, on average its something like 20/50/30 ... how can i find out how many omega 6 vs 3 i have?

Posted by: Emma-Leigh

Quote:

Originally Posted by thajeepster

ok, ive got about 20% saturated 55% mono and 25% poly today, on average its something like 20/50/30 ...

That looks pretty good.

Quote:

how can i find out how many omega 6 vs 3 i have?

If your food journal doesn't tell you (you use nutridiary right?) then you might just have to sit down and roughly calculate it yourself.

It will not be 100% accurate - but if you include all your major fat sources then it will be close.

Here is some info I have collected:
Omega-3/Omega-6 (grams per 100g)
Flaxseed 20.3 / 4.9
Hemp seeds 7.0 / 21.0
Pumpkin seeds 3.2 / 23.4
Salmon 3.2 / 0.7
Walnuts 3.0 / 30.6
Rape seed 2.1 / 9.0
Herring 2.0 / 0.4
Soybeans 1.2 / 8.6
Butter 1.2 / 1.8
Olive oil 0.6 / 7.9
Wheat germ 0.5 / 5.5
Sunflower seeds 0 / 30.7
Almond 0 / 9.2
Olives 0 / 1.6

I'll look around and see if I can find a table or something that has more...

Alternatively - if you go to www.nutritiondata.com and click on the pantry option - then add your typical daily food intake into that and then hit the 'recipe' option you could then scroll down to the fat columns and look to see the total omega-3 content and the omega-6 content... (of course, this requires a lot of effort... and also requires you to know what the short hands for the different fats are... - but if you want to do this I can tell you what to look for...).

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