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Thread: optimal ratio of saturated to monounsaturated fat

  1. #1
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    optimal ratio of saturated to monounsaturated fat

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    Hi

    I've a question about fat intake. Is there an ideal or optimal ratio of saturated to monounsaturated fat which we should aim for?

    I understand that the ideal ratio is 1:1? Although I've also heard that 4:1 is good enough?

    Is this true? What are the reasons behind this?

    Thanks!

  2. #2
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    1:1 to 4:1 is the ideal and acceptable ratios of omega 6 : omega 3 fatty acids. I don't know what the ratio of monounsaturated fats and saturated fats are, if they even exist. The good news is animal products have plenty of both, so a diet rich in meats, eggs, good quality cheeses and good fatty fruits like avocados and olives will provide plenty of both. Keep your omega 6 intake low by eliminating grains, nuts, chocolate, legumes and vegetable/seed oils and throw some fatty wild caught fish in there every few days to get a nice omega 3 boost and you should be golden.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

  3. #3
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    I'd be interested to know if there is an ideal ratio. Mine is about a little heavy on the mono side, but not too much. It's pretty close to 1:1.
    Most of the stearic acid in saturated fats get converted to oleic acid (mono) in the liver anyway, so it might not be as easy as just eating a ratio.
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  4. #4
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    Quote Originally Posted by IcarianVX View Post
    I'd be interested to know if there is an ideal ratio. Mine is about a little heavy on the mono side, but not too much. It's pretty close to 1:1.
    Most of the stearic acid in saturated fats get converted to oleic acid (mono) in the liver anyway, so it might not be as easy as just eating a ratio.
    im curious as well, i veer in the mono direction too. my sat fat is usually from eggs

  5. #5
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    Quote Originally Posted by FitChutney View Post
    Hi

    I've a question about fat intake. Is there an ideal or optimal ratio of saturated to monounsaturated fat which we should aim for?

    I understand that the ideal ratio is 1:1? Although I've also heard that 4:1 is good enough?

    Is this true? What are the reasons behind this?

    Thanks!
    IIRC, Chris Masterjohn recommended 50:50 in a podcast recently.

    He didn't give a rationale, but maybe this comes from Mary Enig. When reviewing her book Know Your Fats, he said:

    Know Your Fats has the distinction of being the only book about fats written for a popular audience and by an actual lipid scientist. ... [it] belongs on the shelf of anyone needing a reference for information on fats and oils, and deserves a read by anyone interested in receiving a basic education about fats by a practicing lipid scientist, unaffected by the advice of politically correct nutrition.
    Know Your Fats!

    Now—actually in another piece of writing—she says:

    They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
    She cites these references in support of that:

    Watkins, B A, et al, "Importance of Vitamin E in Bone Formation and in Chrondrocyte Function" Purdue University, Lafayette, IN, AOCS Proceedings, 1996; Watkins, B A, and M F Seifert, "Food Lipids and Bone Health," Food Lipids and Health, R E McDonald and D B Min, eds, p 101, Marcel Dekker, Inc, New York, NY, 1996
    Proven Health Benefits of Saturated Fats

    If that's true, it sounds like a pretty good reason to me.

  6. #6
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    1:1 sound reasonably correct considering the fat breakdown of most animals is close to that.
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  7. #7
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    The only fat ratio I'm concerned with is keeping PUFA low VS the rest (SAT & MONO). Saturated fats are more stable and therefore better for cooking with, otherwise both saturated and monounsaturated are very healthy fats.

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