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Thread: FAT - What fats are okay for PB?

  1. #1
    Join Date
    Mar 2010
    Nederland, CO

    FAT - What fats are okay for PB?

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    I read the link on PB 101 about fats and it was all very interesting, technical and somewhat confusing for me and I would have loved to see a summary of the different types of fat and what PB'rs should target.

    As near as I can tell...all saturated is good, some monounsatured is okay and polyunsaturated is not okay unless balanced between O3's vs O6s. However, I found that most products with polyunsaturated fat doesn't break down between O3 and O6 so should I just stay away from these entirely.

    Appreciate very much if someone out there can clarify for me.

    Thank you!

  2. #2
    Join Date
    Feb 2010
    Los Angeles
    Good: Butter, tallow, lard, coconut oil, palm oil, olive oil, fish oil (but you don't need much)

    Decent (don't go nuts): Schmaltz, peanut oil, sesame oil, flax oil

    Bad: Soybean, corn, cottonseed, or any other vegetable oils. Anything hydrogenated.

    Prefer fats in their more natural state: grass-fed/pastured/extra-virgin and unfiltered etc.

    In general, don't limit saturated or monounsaturated fat. Keep PUFA low overall and get a supplemental source of n-3 PUFA to counterbalance any excess n-6. Prefer saturated for cooking (monounsaturated is actually pretty much fine if you need it for flavor, it's the multiple double-bonds that start to be a real issue), never cook with high PUFA oils (even if they're high n-3). Watch the smoke point of your fats: if it starts smoking, you're creating all kinds of nasty lipid peroxides (this is based on free fatty acid content and not necessarily degree of saturation).
    Last edited by Molecular Grokologist; 04-04-2010 at 06:38 PM.
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  3. #3
    Join Date
    Feb 2010
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    This is going to take some nutritionfactsing.

    Don't stay away from all polyunsaturated. Definitely make sure to consume either fish oil supplements or wild low-contaminent fish every day. Also there are some organic meats and eggs with more omega 3. I would keep polyunsaturated to less than 5% of total energy in a 1:1 ratio if possible. And make at least 2g of it EPA and DHA. ALA does have some anti-inflammatory effects but it is simply not sufficient for all of the things that we actually need DHA for.

    But seriously

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