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saturated fats: good or bad?
- Thread starter r00kie
- Start date
Depends on the source and the rest of your diet. It's not that simple.
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Saturated fats from dairy, eggs and coconut are fine, but keep things in moderation.
A modest guideline for fat I like to recommend is to consume at minimum about half a gram daily per pound LBM, with roughly a third from each of monounsaturates, saturates and polyunsaturates.
If you go higher than half a gram per pound LBM, crank the monos.
For example, if you have 150 lbs lean mass, get in at least 25g poly, 25g mono and 25g saturated fat - 75g in total.
If you like a higher-fat approach, increase your monounsaturated fat before you increase saturates, and try to keep the polyunsaturated fat from creeping up.
Monounsaturated > saturated > polyunsaturated.
My .02
If you go higher than half a gram per pound LBM, crank the monos.
For example, if you have 150 lbs lean mass, get in at least 25g poly, 25g mono and 25g saturated fat - 75g in total.
If you like a higher-fat approach, increase your monounsaturated fat before you increase saturates, and try to keep the polyunsaturated fat from creeping up.
Monounsaturated > saturated > polyunsaturated.
My .02
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You're welcome. There is a lot of really good (and even more really BAD) information out there. The trick is in coming up with some way to assemble it so that you can actually USE it!
I'll add the final piece here: as part of your daily quota of fat, get in 10g fish oil to obtain the 3g combined EPA/DHA this dose will provide.
I'll add the final piece here: as part of your daily quota of fat, get in 10g fish oil to obtain the 3g combined EPA/DHA this dose will provide.
Mikey B
Registered
^ I think that rule still stands. That's what my nutrition book said although I guess it good be wrong.
Why would it make a difference on the high or low fat diet though?
Why are high polys a bad idea?
Why would it make a difference on the high or low fat diet though?
Why are high polys a bad idea?
Polyunsaturated fats are necessary - you DO need some, but they promote inflammation in the body. Of poly, mono and saturates, poly should be the lowest portion of your diet.
Why would high vs low fat matter? Well, you only need a certain amount of fat, right? But some of us eat a higher fat diet - for instance, me. I probably only NEED about 50-60g of fat daily, but I feel more comfortable on about 80-120g. That extra "padding" is probably best filled up by monounsaturated fat, right? I mean, if I go by a percentage approach, the higher my fat intake, the higher my saturated fat intake.
For instance - under your guidelines, if I consume 60g fat daily, 15g should come from saturates. If I consume 120g of fat daily, 30g should come from saturates? You sure about that? Does the body somehow understand how to do math - so the amount I eat isn't important to my health, only the relative amount is?
The way I do it is this. The first 60g of fat I consume, that's roughly what I probably "need" to support good health. I get in about 20g poly, 20g saturated and 20g monounsaturated fat from this.
If I go higher on the fats, I'll increase the monos, so poly:mono:saturates looks like 20:80:20
That's my best guess based on what I've seen of the literature. If you have better literature, I'd be delighted to read it!
Why would high vs low fat matter? Well, you only need a certain amount of fat, right? But some of us eat a higher fat diet - for instance, me. I probably only NEED about 50-60g of fat daily, but I feel more comfortable on about 80-120g. That extra "padding" is probably best filled up by monounsaturated fat, right? I mean, if I go by a percentage approach, the higher my fat intake, the higher my saturated fat intake.
For instance - under your guidelines, if I consume 60g fat daily, 15g should come from saturates. If I consume 120g of fat daily, 30g should come from saturates? You sure about that? Does the body somehow understand how to do math - so the amount I eat isn't important to my health, only the relative amount is?
The way I do it is this. The first 60g of fat I consume, that's roughly what I probably "need" to support good health. I get in about 20g poly, 20g saturated and 20g monounsaturated fat from this.
If I go higher on the fats, I'll increase the monos, so poly:mono:saturates looks like 20:80:20
That's my best guess based on what I've seen of the literature. If you have better literature, I'd be delighted to read it!
Mikey B
Registered
I've only heard of polyunsaturated fats causing inflammation in people with a methionine, or choline defiecient diet. So if your eating enough different kinds of seeds among other things for methionine (an essential amino acid) and enough vitamin B for choline there shouldn't be a problem.
"The fats in the foods you eat should not total more than 25–35 percent of the total calories you eat that day and, for good health, the majority of those fats should be monounsaturated, polyunsaturated or both."
There wasn't a lot of information on this, but that's what I could find.
I see what your saying though that if you have a higher fat diet than you healthfully need then you'll need bnot to increase the saturated fat intake.
Although I think the other fats in your diet could have an effect on saturated fats once they're in your body and therefore keep that ratio maybe unsaturated fats help ro balance out saturated fats in some way once ingested. But that's just a thought to go along with that 1/4 thing. I don't have any evidence for that theory.
I thought you meant depending on the person's individual needs. So as a general rule of thumb if you're getting the minimal of what you need for a healthy fat intake then you need 1/4 of that to come from saturated fats.
But if you have a higher fat intake then that's best filled with poly and mono rather than adding more saturated fats.
"The fats in the foods you eat should not total more than 25–35 percent of the total calories you eat that day and, for good health, the majority of those fats should be monounsaturated, polyunsaturated or both."
There wasn't a lot of information on this, but that's what I could find.
I see what your saying though that if you have a higher fat diet than you healthfully need then you'll need bnot to increase the saturated fat intake.
Although I think the other fats in your diet could have an effect on saturated fats once they're in your body and therefore keep that ratio maybe unsaturated fats help ro balance out saturated fats in some way once ingested. But that's just a thought to go along with that 1/4 thing. I don't have any evidence for that theory.
I thought you meant depending on the person's individual needs. So as a general rule of thumb if you're getting the minimal of what you need for a healthy fat intake then you need 1/4 of that to come from saturated fats.
But if you have a higher fat intake then that's best filled with poly and mono rather than adding more saturated fats.
Sorry r00kie, I missed this!
1. My last two months' average macros. Note that I consume 10g of fish oil daily, and that these represent a small deficit from a maintenance of about 2100. I carry roughly 115 lbs lean mass and maintain a bodyweight between 135 and 140 lbs (I was dropping very very slowly over this period). I am 45 years old and on hormone replacement (thyroid, testosterone, progesterone, DHEA). I spent most of my twenties and thirties overweight, which explains a lot about how I like my macronutrient mix - higher in fat and protein, very high in fibre, modest in carbohydrate. Studies show that formerly-fat people often feel more comfortable maintaining - and especially cutting - on a higher fat, high protein, lower carb diet. I am no exception.
Calories 1,934
- Fat 82.0g
-___Saturated 19.2g
-___Polyunsaturated 11.6g
-___Monounsaturated 35.7g
- Carbohydrate 106.9g
-___Dietary Fiber 30.0g
- Protein 198.5g
2. No. I don't like throwing away information, and there may be something to looking at your blood type at least in as much as it gives a bit of background as to your ethnicity, but put it this way: I'm not about to give up vanilla because I'm type "O"!
