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Healthy Fats
- Thread starter PlayaPimp
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Use the two oils mentioned above for dressings and such, but for cooking you should only be using coconut oil. It has many health benefits and is not altered by heat. All other vegetable oils become toxic when heated and contain deadly trans-fats due to the extracting/refining process. Although it is high in saturated fat, coconut oil consists of short chain fatty acids, which are not stored as fat but used as energy.
Also, EV olive oil contains strong antioxidants beneficial to health.
Also, EV olive oil contains strong antioxidants beneficial to health.
After hearing for years that all saturated fats were bad, I too was initially a bit sceptical after reading that article. Then I started using organic coconut oil for cooking because it is the only vegetable oil that does not go rancid at high temperatures, and we all know that rancid oils are toxic.
Here is another interesting link to an article on fats:
http://www.becomehealthynow.com/article/fats/39/1 (thanks ASU)
I think the main thing is to ensure you do not have an imbalance of omega 6s to omega 3s. Omega 3s and 6s compete for use by the body and among their many other benefits for overall health, omega 3s provide more benefits for the athelete such as increasing insulin sentivity and reducing inflammation. Since vegetable oils high in omega 6s such as corn, soya and safflower are the cheapest, these are the ones commonly used in restaurants and processed food which is responsible for the imbalance of EFAs found in many people today.
Other than when I eat out or am invited out for a meal (in which case I have no control over what I eat), the only oils I consume are peanut oil (omega 6) from ANPB, EV olive oil (monounsaturates and antioxidants), coconut oil (for cooking) and flax/fish oil (to ensure a positive ratio of omega 3s to 6s).
Here is another interesting link to an article on fats:
http://www.becomehealthynow.com/article/fats/39/1 (thanks ASU)
I think the main thing is to ensure you do not have an imbalance of omega 6s to omega 3s. Omega 3s and 6s compete for use by the body and among their many other benefits for overall health, omega 3s provide more benefits for the athelete such as increasing insulin sentivity and reducing inflammation. Since vegetable oils high in omega 6s such as corn, soya and safflower are the cheapest, these are the ones commonly used in restaurants and processed food which is responsible for the imbalance of EFAs found in many people today.
Other than when I eat out or am invited out for a meal (in which case I have no control over what I eat), the only oils I consume are peanut oil (omega 6) from ANPB, EV olive oil (monounsaturates and antioxidants), coconut oil (for cooking) and flax/fish oil (to ensure a positive ratio of omega 3s to 6s).
SPORT SCIENTIST
Banned
|D_J^B_J| said:
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SPORT SCIENTIST
Banned
|D_J^B_J| said:
Sounds good to me - Olive oil is a monounsaturates fat. Butter, better than margerine (polyunsaturated), and actually gets a bad rap.
I'll post something more constructive in a few hours, my wife just brought in a pizza- mmmm!
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SPORT SCIENTIST
Banned
O.K., I've had a couple of slices:
From a health perspective, overall the body needs so little
fat to synthesise viable (but not optimal) levels of eicosanoids etc that inclusion at
just slightly above the 3% dietary energy or so required of EFA's
will almost certainly cover requirements. The detail of the
competition between metabolic pathways is far from clear in
this area and something I'd be hard pushed without considerable
reading to tell you about. Remember that when you research about
one thing it seems like its responsible for everything. Yes, there
is an effect of fat profile on sex hormone production.
If you start reading about protein, you'll find the same thing,
and carbohydrate the same thing. And that's all before you
even consider the timing of meal ingestion relative to training
or exercise!
Overall I would say. I tend to agree that the honeymoon period
for PUFA's is definitely over. For health monos are the clear
winners based on todays evidence.
Just as an aside- probably a random thought,
If a supplement is designed for endurance/weight loss - maybe the customer will
endure higher mct content to achieve their aim. If someone is
bulking up then increased energy per se is reqd in addition to protein. Also the look, taste and smell of the mix . . . . .
When you look at the shelves and decide on a supplement YOU
may look closely at the ingredients and follow much of what it
says on the packet. I'd estimate less than 5% of customers take
that much care. The way the pack looks and the cleverness of the
claims relative to the reality of what the stuff might do are much
more important, this is my gripe with most supplement companies.
Bon chance.
From a health perspective, overall the body needs so little
fat to synthesise viable (but not optimal) levels of eicosanoids etc that inclusion at
just slightly above the 3% dietary energy or so required of EFA's
will almost certainly cover requirements. The detail of the
competition between metabolic pathways is far from clear in
this area and something I'd be hard pushed without considerable
reading to tell you about. Remember that when you research about
one thing it seems like its responsible for everything. Yes, there
is an effect of fat profile on sex hormone production.
If you start reading about protein, you'll find the same thing,
and carbohydrate the same thing. And that's all before you
even consider the timing of meal ingestion relative to training
or exercise!
Overall I would say. I tend to agree that the honeymoon period
for PUFA's is definitely over. For health monos are the clear
winners based on todays evidence.
Just as an aside- probably a random thought,
If a supplement is designed for endurance/weight loss - maybe the customer will
endure higher mct content to achieve their aim. If someone is
bulking up then increased energy per se is reqd in addition to protein. Also the look, taste and smell of the mix . . . . .
When you look at the shelves and decide on a supplement YOU
may look closely at the ingredients and follow much of what it
says on the packet. I'd estimate less than 5% of customers take
that much care. The way the pack looks and the cleverness of the
claims relative to the reality of what the stuff might do are much
more important, this is my gripe with most supplement companies.
Bon chance.
SPORT SCIENTIST
Banned
coeus said:
In regard to the olive oil, it has a lower threshold temperature and thus denatures more easily. As such is not a good choice for cooking - you will be putting trans fats into your diet, not a good choice - the mediteranneans drizzle it over salads and pasta.
I will give you a decent answer tommorow, as it's 2:01 am here now, and its bedybyes for me - just watched the film Wimbledon-very good
SPORT SCIENTIST
Banned
Right, I'm back!
- well, in regard to groceries, I suggest that you closely lok at the GI
This site:
http://www.mendosa.com/gilists.htm
will explain all you need to know.
Here's a quicklist of a few assorted foods. Note that some groceries are suprisingly good to include in your diet (assuming you count them within your total carbs - e.g. nutella, GI 32)
Remember a GI below 55 is considered low
GRAINS
Barley, pearled 25
Bulgar 47
Buckwheat (kasha) 54
Rice, brown 56
Couscous 65
Cornmeal 68
Rice, white 70
Millet 71
Rice, instant 85 - 91
FRUITS
Cherries 23
Grapefruit 25
Plum 25
Peach 30 - 40
Strawberries 32
Apricots, dried 35
Pear 35
Apple 39
Orange 40 - 44
Pineapple Juice 40 - 46
LEGUMES
Soy Beans 18
Lentils red 25
Black Beans 30
Kidney Beans 30
Lentils green 30
Butter Beans 31
Lima baby frozen 32
Split Peas 32
Chick Peas 33
Pinto Beans 39
Black Eyed Peas 42
Chick Peas canned 42
CEREALS
All Bran 43
Oatmeal regular 53
Rice Bran 19
DAIRY PRODUCTS
Yogurt aspartame 14
Milk regular 27
Milk skim 32
Yogurt sugar 33
Ice Cream low-fat 50
VEGETABLES
Water Chestnuts OK
Yellow Squash OK
Sauerkraut OK
All Green Vegetable 0 - 30
Bean Sprouts OK
Cauliflower OK
Eggplant OK
All onions OK
Peppers OK
Radishes OK
Tomato 38
Yams 51
Sweet Potato 54
PASTAS
Bean Threads 26
Vermicelli 35
Star Pastina 38
Angel Hair 45
Pastas, whole grain 45
Spaghetti, protein enriched 27
OTHERS
BAKERY PRODUCTS nil -
BEVERAGES
Soy Milk 30
BREADS
Brgen Soy Lin 19
Brgen Oat Bran & Honey 30
BREAKFAST CEREALS
Rice Bran 19
CEREAL GRAINS
Barley, pearled 25
COOKIES nil -
CRACKERS nil -
DAIRY
Yogurt, low fat, artifically sweet 14
Milk, chocolate, artifically sweet 24
Milk + 30 g bran 27
Milk, full fat 27
Milk, skim 32
Yogurt, low fat, sugar sweet 33
FRUIT & PRODUCTS
Cherries 22
Grapefruit 25
Apple, dried 29
Apricots, dried 31
LEGUMES
Soya Beans, canned 14
Soya beans 18
Lentils 25
redBeans, dried 28
Lentils, not specified 29
Kidney beans 29
Lentils, green 29
Butter beans + 5 g. sucrose 30
Butter beans + 10 g. sucrose 31
Butter beans 31
Split peas, yellow, boiled 32
Lima beans, baby, frozen 32
Chick peas (garbanzo beans) 33
PASTA
Spaghetti, protein enriched 27
Fettuccine 32
ROOT VEGETABLES nil -
SNACK FOODS
Peanuts 15
Mars M&Ms, peanut 32
SOUPS nil -
SUGAR
Fructose 22
VEGETABLES
Peas, dried 22
MISCELLANEOUS
Sausages 28
Vitari 28
So Good 30
Nutella 32
In addition to this, glycemic load is an even better indicator of a foods potential insulin raiseing effect. You will find the GI and glycemic load for a vast array of foodstuffs on the site listed above: http://www.mendosa.com/gilists.htm - just select select "food" in the menu, and scroll down to GI spreadsheet - HIGHLY RECOMMENDED, YOUR GROCERY LIST WILL NEVER BE THE SAME AGAIN!
- well, in regard to groceries, I suggest that you closely lok at the GI
This site:
http://www.mendosa.com/gilists.htm
will explain all you need to know.
Here's a quicklist of a few assorted foods. Note that some groceries are suprisingly good to include in your diet (assuming you count them within your total carbs - e.g. nutella, GI 32)
Remember a GI below 55 is considered low
GRAINS
Barley, pearled 25
Bulgar 47
Buckwheat (kasha) 54
Rice, brown 56
Couscous 65
Cornmeal 68
Rice, white 70
Millet 71
Rice, instant 85 - 91
FRUITS
Cherries 23
Grapefruit 25
Plum 25
Peach 30 - 40
Strawberries 32
Apricots, dried 35
Pear 35
Apple 39
Orange 40 - 44
Pineapple Juice 40 - 46
LEGUMES
Soy Beans 18
Lentils red 25
Black Beans 30
Kidney Beans 30
Lentils green 30
Butter Beans 31
Lima baby frozen 32
Split Peas 32
Chick Peas 33
Pinto Beans 39
Black Eyed Peas 42
Chick Peas canned 42
CEREALS
All Bran 43
Oatmeal regular 53
Rice Bran 19
DAIRY PRODUCTS
Yogurt aspartame 14
Milk regular 27
Milk skim 32
Yogurt sugar 33
Ice Cream low-fat 50
VEGETABLES
Water Chestnuts OK
Yellow Squash OK
Sauerkraut OK
All Green Vegetable 0 - 30
Bean Sprouts OK
Cauliflower OK
Eggplant OK
All onions OK
Peppers OK
Radishes OK
Tomato 38
Yams 51
Sweet Potato 54
PASTAS
Bean Threads 26
Vermicelli 35
Star Pastina 38
Angel Hair 45
Pastas, whole grain 45
Spaghetti, protein enriched 27
OTHERS
BAKERY PRODUCTS nil -
BEVERAGES
Soy Milk 30
BREADS
Brgen Soy Lin 19
Brgen Oat Bran & Honey 30
BREAKFAST CEREALS
Rice Bran 19
CEREAL GRAINS
Barley, pearled 25
COOKIES nil -
CRACKERS nil -
DAIRY
Yogurt, low fat, artifically sweet 14
Milk, chocolate, artifically sweet 24
Milk + 30 g bran 27
Milk, full fat 27
Milk, skim 32
Yogurt, low fat, sugar sweet 33
FRUIT & PRODUCTS
Cherries 22
Grapefruit 25
Apple, dried 29
Apricots, dried 31
LEGUMES
Soya Beans, canned 14
Soya beans 18
Lentils 25
redBeans, dried 28
Lentils, not specified 29
Kidney beans 29
Lentils, green 29
Butter beans + 5 g. sucrose 30
Butter beans + 10 g. sucrose 31
Butter beans 31
Split peas, yellow, boiled 32
Lima beans, baby, frozen 32
Chick peas (garbanzo beans) 33
PASTA
Spaghetti, protein enriched 27
Fettuccine 32
ROOT VEGETABLES nil -
SNACK FOODS
Peanuts 15
Mars M&Ms, peanut 32
SOUPS nil -
SUGAR
Fructose 22
VEGETABLES
Peas, dried 22
MISCELLANEOUS
Sausages 28
Vitari 28
So Good 30
Nutella 32
In addition to this, glycemic load is an even better indicator of a foods potential insulin raiseing effect. You will find the GI and glycemic load for a vast array of foodstuffs on the site listed above: http://www.mendosa.com/gilists.htm - just select select "food" in the menu, and scroll down to GI spreadsheet - HIGHLY RECOMMENDED, YOUR GROCERY LIST WILL NEVER BE THE SAME AGAIN!
lol, thanks for the lengthy response 
, but i was already pretty familiar with GI. What i meant was recc. for other types of oil to pick up at the store that are good to use when im in a cutting diet. I currently use olive oil just about anywhere butter would be used, such as a little to help cook eggs or chicken breasts, and the stuff that I buy is Phillip Berrio Extra Virgin and says on the bottle "great for cooking or frying"
Thanks!
, but i was already pretty familiar with GI. What i meant was recc. for other types of oil to pick up at the store that are good to use when im in a cutting diet. I currently use olive oil just about anywhere butter would be used, such as a little to help cook eggs or chicken breasts, and the stuff that I buy is Phillip Berrio Extra Virgin and says on the bottle "great for cooking or frying"Thanks!
SPORT SCIENTIST
Banned
coeus said:lol, thanks for the lengthy response
Thanks!
Here is a link that may put you off cooking with olive oil:
http://www.trustedhands.com/content/id20.html
You must use a fat which does not denature when cooking - If you must cook with oil, MCTs/coconut oil may be the best bet. Even butter is healthier to cook with than olive oil.
Here is another link which disuade you from using olive oil for cooking:
http://www.mercola.com/2003/sep/27/olive_oil_health.htm
However, if you still insist on using cooking oil, I would exclusively use MCTs/coconut oil, due to the affirmentioned properties. The problem with other saturated fats, is that all acrbon atoms are bonded to hydrogen.This means the fat cant react with other substances easily (heating will help, by thbreaking down some of these bonds). This is why most saturated fat can make you fat: it simply cannot bond with other substances in your body and become useful, just sitting in your stomach and heading straight to your gut!
hydrogenated means hydrogen was added, making it saturated - this is done to prolong shelf life. However intake of this man-made fat has been linked to cancer - avoid anything that list "hydrogenated" or "partially hydrogenated" on the label.
In conclsion, despite the short comings of saturated fats as cooking oils, they are better than olive oil. In my opinion the only "healthy fat" for cooking is coconut oil. However, if you must use a different oil, choose one that does not denature and produce trans fats at cooking temperatures (i.e. olive oil)
Hope this helps
If you are trying to shed BF, short and medium chain fatty acids are what you should be looking for. They do not need to be acted on by the bile salts but are absorbed as quick energy.
Butter/milk fat contains approximately 15% of short chain fatty acid and coconut oil contains about 50% medium chain fatty acid. Both of these fats also contain lauric acid, which has immune system supporting properties.
As has already been mentioned, EV olive oil, although good for your heart, is not ideal for those trying to shed BF as it primarily consists of long chain fatty acids, which are more likely to be stored as BF.
Also bear in mind that other than EV olive oil or organic oils, ALL vegetable oils are refined and extracted at high heat, meaning they all contain certain amounts of trans-fats and added chemicals.
Have another look at the link I posted earlier in the thread. It contains all the info you need to know.
Here it is again:
http://www.becomehealthynow.com/article/fats/39/1
Butter/milk fat contains approximately 15% of short chain fatty acid and coconut oil contains about 50% medium chain fatty acid. Both of these fats also contain lauric acid, which has immune system supporting properties.
As has already been mentioned, EV olive oil, although good for your heart, is not ideal for those trying to shed BF as it primarily consists of long chain fatty acids, which are more likely to be stored as BF.
Also bear in mind that other than EV olive oil or organic oils, ALL vegetable oils are refined and extracted at high heat, meaning they all contain certain amounts of trans-fats and added chemicals.
Have another look at the link I posted earlier in the thread. It contains all the info you need to know.
Here it is again:
http://www.becomehealthynow.com/article/fats/39/1
