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Ideas for Fat sources to replace Dairy

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  • Ideas for Fat sources to replace Dairy

    Hi, in an attempt to lower my ever rising LDL, I thought I would look to cutting down a bit on my dairy consumption, which seems to have crept up in an attempt to get good fat calories in.
    At present I eat the following daily for some my fat, Greek yoghurt, butter, double cream, cheese & raw milk.
    What would be good choices of fat to replace these dairy items?
    I already have a handful of macamadia nuts twice a day, a couple of avocadoes a week, salmon twice a week, sardines 2/3 times a week, beef and lamb at weekends, about 10 eggs a week.
    Iím struggling to think of other good fats to use, if I cut out the dairy fats, I will be well under my calorie needs, Iím fairly active, Iím 5í9Ē, 140lbs, so donít need to lose any weight!

    Thanks

  • #2
    dont assume its dairy thats the problem, I avoid cheese, but consider butter and cream really worthwhile. From my understanding it's unlikely that dairy fat will be causing your LDL but other fats wont?! Its the polyunsaturates that cause the most problems.

    having said that, my sugegstions would be coconut, cooking with lard, nut butters, dark chocolate
    www.beatingorthorexia.co.uk

    No more diets. No more stress. Health made easy. Living made incredible.

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    • #3
      Lard and tallow. I make my own from pork fat and suet I buy very cheap from the butcher - I have him cube it because my knife is not sharp enough, then I pour off the run off into a big bowl. White, hard and tasteless fat, costs next to nothing and is delicious with everything.

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      • #4
        Originally posted by rockstareddy View Post
        dont assume its dairy thats the problem, I avoid cheese, but consider butter and cream really worthwhile. From my understanding it's unlikely that dairy fat will be causing your LDL but other fats wont?! Its the polyunsaturates that cause the most problems.

        having said that, my sugegstions would be coconut, cooking with lard, nut butters, dark chocolate
        Thanks for reply, I have been reading recently a few articles recently that butter especially raises LDL levels.
        I don’t have lots of butter, just a few squares with each of my 2 main meals a day, probably no more than 40g per day maybe.
        I really am keen to lower my LDL, it is really high, I’m seeing a blood specialist in 2 months time, so would like to lower my LDL some before that.
        Regarding your suggestions, I have a couple of squares of 85% chocolate once a day, a couple of spoonfuls of coconut oil some days too, sorry I forgot to add that in OP.
        Will give lard a go I think.
        Thanks again.

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        • #5
          Originally posted by billp View Post
          Lard and tallow. I make my own from pork fat and suet I buy very cheap from the butcher - I have him cube it because my knife is not sharp enough, then I pour off the run off into a big bowl. White, hard and tasteless fat, costs next to nothing and is delicious with everything.
          Thanks for reply, may give lard a go for cooking, I have seen it in our local supermarket, is that ok to use or would it be best from a butcher?

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          • #6
            Originally posted by JonnyH View Post
            Thanks for reply, may give lard a go for cooking, I have seen it in our local supermarket, is that ok to use or would it be best from a butcher?
            I used to buy the supermarket stuff, but doing it myself is much cheaper. The upmarket brands should be as good as from a butcher, but I don't rate the cheap stuff particularly. It should by fine unless it hydrogenated.

            I think, quality for quality, pre-rendered lard is cheaper from a butcher at the same quality as the good brands in a supermarket. It is much more fun rendering it yourself in a frying pan or oven, and you get to eat the delicious cracking that is left over. Just make sure you don't overdo it - I did that once and the crackling tasted bad and I did not get any more fat out of it.

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            • #7
              Originally posted by JonnyH View Post
              Thanks for reply, may give lard a go for cooking, I have seen it in our local supermarket, is that ok to use or would it be best from a butcher?
              I eat it with everything now. I got a big cast iron frying pan from Ikea and tonight I am frying beef heart and sweet potato chips in it. I keep it about 1/2" deep in lard all the time, topping up as need be. I sometimes wash it a bit though, as otherwise I get too many black bits.

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              • #8
                Maybe you could just eat more meat. Have a side of meat with your eggs. I've been frying up a half pound of hamburger and when it's close to done, I scramble some eggs in the juices that have formed to soak it up. That's my breakfast for 5'3" little ol' female me. Why add fat? There is a food that already comes with fat, and that food is meat, and it comes in roughly the right proportions if it hasn't been overly trimmed.
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                • #9
                  Originally posted by billp View Post
                  I eat it with everything now. I got a big cast iron frying pan from Ikea and tonight I am frying beef heart and sweet potato chips in it. I keep it about 1/2" deep in lard all the time, topping up as need be. I sometimes wash it a bit though, as otherwise I get too many black bits.
                  I have been tempted buying some beef heart for a while now, do you chop up the heart at all? I havent a clue what to do with one!
                  I may try some sweet potato chips too, sounds good.
                  Thanks

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                  • #10
                    Originally posted by sbhikes View Post
                    Maybe you could just eat more meat. Have a side of meat with your eggs. I've been frying up a half pound of hamburger and when it's close to done, I scramble some eggs in the juices that have formed to soak it up. That's my breakfast for 5'3" little ol' female me. Why add fat? There is a food that already comes with fat, and that food is meat, and it comes in roughly the right proportions if it hasn't been overly trimmed.
                    Thanks for reply, I was thinking I eat too much meat as it is, I have lamb saturday evenings, with enough left over for sunday breakfast and lunch. On sunday evening we have beef, which again has enough left for monday breakfast and lunch. I also have beef 1 evening in the week, as well as liver twice a week.
                    So with all that I think I eat too much meat!

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                    • #11
                      Dunno that butter is a problem:

                      ... the evidence that the LDL plasma levels are increased mainly by saturated fatty acids must be taken with a grain of salt.
                      Big ‘FAT’ Blog Post – Part 1

                      But if you see butter as a problem for whatever reason, the other obvious choice is coconut products. You yourself mention coconut oil. There's also coconut butter -- actually traditionally just another name for coconut oil, but here meaning coconut oil plus some of the flesh of the coconut:

                      Artisana, Organic Raw Coconut Butter 16 oz: Amazon.com: Grocery & Gourmet Food

                      Then there's coconut milk. Make curries with it, or have it as a drink.

                      Coconut oil is high in laurie acid, like human breast milk, which has antibacterial and antiviral properties. They're even treating HIV and AIDS patients with the stuff.

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                      • #12
                        Originally posted by Lewis View Post
                        Dunno that butter is a problem:



                        Big ĎFATí Blog Post Ė Part 1

                        But if you see butter as a problem for whatever reason, the other obvious choice is coconut products. You yourself mention coconut oil. There's also coconut butter -- actually traditionally just another name for coconut oil, but here meaning coconut oil plus some of the flesh of the coconut:

                        Artisana, Organic Raw Coconut Butter 16 oz: Amazon.com: Grocery & Gourmet Food

                        Then there's coconut milk. Make curries with it, or have it as a drink.

                        Coconut oil is high in laurie acid, like human breast milk, which has antibacterial and antiviral properties. They're even treating HIV and AIDS patients with the stuff.
                        Hi, I read a few posts on Paleo hacks the other day, I remember seeing a few links where butter was thought to raise LDL more than other fats.
                        I will get some coconut milk this weekend, gonna start drinking that instead of double cream for a start.
                        Cheers for reply.

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                        • #13
                          I personally am quite sceptical about paleo hacks and various "articles" can you link us to them id be really interested...
                          www.beatingorthorexia.co.uk

                          No more diets. No more stress. Health made easy. Living made incredible.

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                          • #14
                            Originally posted by JonnyH View Post
                            So with all that I think I eat too much meat!
                            Blasphemy!

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                            • #15
                              Originally posted by rockstareddy View Post
                              I personally am quite sceptical about paleo hacks and various "articles" can you link us to them id be really interested...
                              Hi Rockstareddy, here's a few links for you, I must admit I dont very often go to Paleohacks, I think I ended up there by a link from another site:

                              http://www.jlr.org/content/36/8/1787.full.pdf

                              I Think I May Have Figured Out Why Some of Us Have Really High LDL - PaleoHacks.com

                              Effect of Butter Intake on Lipid Profile - PaleoHacks.com

                              Cheers

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