All You Need To Know About Fats and Oils

[IPR]

Flax oil 9% Sat. Fat 20% Mono Fat 17% Omega-6 54% Omega-3

Grapeseed oil 10% Sat. Fat 17% Mono. Fat 73% Omega-6 Trace Omega-3

Pumpkin Oil 9% Sat. Fat 34% Mono. Fat 42% Omega-6 15% Omega-3

Canola Oil 6% Sat. Fat 58% Mono. Fat 26% Omega-6 10% Omega-3

Safflower Oil 9% Sat. Fat 13% Mono. Fat 78% Omega-6 Trace% Omega-3

Sunflower Oil 11% Sat. Fat 20% Mono. Fat 69% Omega-6 -0% Omega-3

Sesame Oil 15% Sat. Fat 46% Mono. Fat 41% Omega-6 0% Omega-3

Corn Oil 13% Sat. Fat 25% Mono. Fat 61% Omega-6 1% Omega-3

Olive Oil 14% Sat. Fat 77% Mono. Fat 8% Omega-6 1% Omega-3

Soybean Oil 15% Sat. Fat 24% Mono. Fat 54% Omega-6 7% Omega-3

Walnut Oil 16% Sat. Fat 28% Mono. Fat 51% Omega-6 5% Omega-3

Peanut Oil 18% Sat. Fat 48% Mono. Fat 34% Omega-6 0% Omega-3

Lard 41% Sat. Fat 47% Mono. Fat 11% Omega-6 1% Omega-3

Chicken Fat 31% Sat. Fat 47% Mono. Fat 21% Omega-6 1% Omega-3

Beef Fat 52% Sat. Fat 44% Mono. Fat 3% Omega-6 1% Omega-3

Butterfat 66% Sat. Fat 30% Mono. Fat 2% Omega-6 2% Omega-3

Coconut Oil 92% Sat. Fat 6% Mono. Fat 2% Omega-6 0% Omega-3

Palm Oil 51% Sat. Fat 39% Mono. Fat 10% Omega-6 0% Omega-3

Watch the canola figure. Although it says 10% omega 3 the deodorizing process can destroy these and produce oxidized fats.

Coconut oil is mainly short and medium change triglycerides and about 46% lauric acid.

[IPR]

There are so many different views on fats and people have been told for so long that saturated fat is bad that they are abit brain washed IMO.

Bad fat = hydrogenated or partially hydrogenated fats/oils.

A close second are most polyunsaturated fats....yes high consumption will lower your cholesterol (unless extremely high not relevent really) BUT they correspond with high risk of cancer.

Cell membranes should be mainly stable saturated fat, either from dietary sat fats or made by the body from monounsaturated fats. With high intake of polys, it was found that in Oz, that people with skin cancer when removed the surrounduing skin cells were found to be primarily polyunsaturated fats.

The main risk with polyunsaturated fat is oxidation, so you shouldn't cook with it. Also, the cholesterol in eggs when exposed to heat and air will oxidise, so generally its better to have hard bold, poached or fried eggs where the yolk isn't broken.

A balance of omega 3 to 6 is required as we all know, but like anything too much isn't good, remember flax and fish oil is a so called super polyunsaturated fat, so making flax you main fat source isn't a good idea IMO.

Fish oil and flax do have some benefits beyond general health, they are utilised by the body quickly and shouldn't lead to storage as adipose tissue, the same applies top coconut oil. Coconut oil is saturated fat and full of short and medium chain triglycerides. This means it bipasses the carnitine system and is used directly as fuel.

When I take coconut oil I notice a increase in my body temp.....or someone keeps turning up the heating It has been shown to improve body composition in animal studies.

Coconut oil is also about 46% lauric acid. This has good microbial and anti-viral properties. Mothers breast milk is high in lauric acids, so that gives you an idea of its benefits. To get the equivalent dose for achieving these effects you need about 3tblsp a day.

Olive oil. This is a great oil for general health.....but with its long chain triglycerides its more prone to be stored as adipose tissue, and in men it apparently is more likely to be around the waist

From an evolutionary point of view, as they ate all organ meals as well, it is thought that a ratio of sat:mono: poly of 1:2:1, although I prefer a lower amount of polys, I generally try to avoid polys except fish oil as current meats are somewhat different now as animals fed polys with have more poly in their fat/meat. I also think its a good idea to swap some of the mono for coconut oil. I would also advocate fish oil from a bottle rather than flax, but limit to 2tblsp per day.

Pork btw, is high in monos, so don't be mistaken into thinking all meat faty is saturated.

My rambling thoughts on fats

[SycoraX]

Good post.

I got question about coconut oil.... What would be best way to consume it? What does it taste like? I'd like to make it a part of my diet.

[IPR]

Depending on how much you want to take you can cook in it or take it straight on a spoon.

Depending on how the oil is extracted will determine its taste. If heat is used it generally doesn't have much taste, but if its cold pressed and the water seprated by centrigue it will have a mild coconut smell/flavour.

[fitnessman]

All hail IPR the "Oil Master"...I expect to see this in your signature STAT!

On the coconut oil, which is better? Cold pressed or heat extracted?

[IPR]

Originally posted by fitnessman
On the coconut oil, which is better? Cold pressed or heat extracted?

Almost all oil is cold pressed, although some comes from coconut pulp that has been left for months before being pressed and should be avoided, low grade.

After pressing, the oil needs to have its water content reduced below a certain % so it doesn't go rotten, this is done either by heating or centrifuge. The low heat method isn't bad and generally the oil retains almost all of its properties, but it removes the coconut flavour. Its fine if your using it for cooking.

The best is the centrifuged type, completely natural, and the one to use if taking it straight, keeps its coconut smell/taste.

[alan aragon]

great post, IPR.

just curious, what text did you grab this data from? i'm a reference nut.

[IPR]

Thanks.

No one single source, just various books, website etc.

[Mutulu Shakur]

Great post...IPR

BUMP

[bkman4]

Great post IPR. We wouldn't expect anything less. Could you elaborate on the limits on EFA's that you mentioned. I believe that you said 2tbls of flax/fish oil per day??? That seems a bit low to me, but I'm sure you have a good reason(if I'm correct about said limit). Thanks as always.

[IPR]

Thanks BKman.

The question of how much flax etc is always tricky as most view these as "good" fat which they are but in excess can be harmful. Our bodys needs for EFAs is limited and like anything getting the sufficient and then balance right is more important than anything else.

[bkman4]

No prob IPR, I call them as I see them. I would say you could double the dose...up to nearly 5tbls if you mix fish and flax, but yes, EVERYTHING in moderation.

[porkpie]

Excellent post, deserves a bump!

[beatphats]

how about hemp oil??

People always seem to neglect the best oil out of all of these posted.

[IPR]

Hemp is a good oil. It has what is consider a good 3:1 ratio of omega 6:3 but since we get plenty of omega-6 from other sources a pefectly balanced oil isn't necessarily giving your body teh ideal balance when looked at as a complete diet.

Nontheless a good oil.

[Worldwide]

What about baby oil and motor oil?

[t0n3z]

Originally posted by Worldwide
What about baby oil and motor oil?

Who cares about motor oil facts as it its a know fact that if you are dedicated to being lazy and you drink 100ml of motor oil your BF% reduces to 4% and your pack on 100lbs of muscle whaile your genetics get modified so no Pro BB can beat you.

[ftmguy]

What about MCT's and DAG oil??

[miffy]

ive done my research, i read articles but ALWAYS get this.. either
1g or oil/fat = 8.44 calories OR 1 ml of oil/fat = 8.44 calories,
BUT 1g of oil/fat doesnt equal 1 ml of oil/fat!!!
how now? can some one clarify?
what does 1 g of fat REALLY come out to in calories when compared to 1 ml of oil?

[Jason85]

When you say 1g of fat = 1 mL of fat, you're assuming fat has the same density of water. The actual density of fat is around 0.9 g/cm^3...Funny, I thought about this today after I was checking out flax prices & noticed the same discrepancy with the caloric values. Coincidence . Muscle is 1.1 g/cm^3 out of curiosity. And 1 mL = 1 cm^3. There's your technical answer.

[BIGnaturalBROCK]

ok i read this through a few times and im always left more confused then educated after reading? the one with the most mono fats is also the one most likely to store as adipose tissue because of its long chanin triglycerides? so whats the nest best one that wont be stored as adipose tissue. and saturated fat being good for you because of the short chains is coconut oil the only one, and also my dry roasted peanuts are 40% saturated fats how does this work????
so olive oil is not the best fat, flax oil is not to be main fat in diet, sesame oil has shown negative effects( i read this in a thread on the keto forum in the last month or so)
so whats the best fat to eat
like if i was gonna eat just 3 different foods with fat in them wich ones would i eat ?

[bkman4]

Originally posted by BIGnaturalBROCK
ok i read this through a few times and im always left more confused then educated after reading? the one with the most mono fats is also the one most likely to store as adipose tissue because of its long chanin triglycerides? so whats the nest best one that wont be stored as adipose tissue. and saturated fat being good for you because of the short chains is coconut oil the only one, and also my dry roasted peanuts are 40% saturated fats how does this work????
so olive oil is not the best fat, flax oil is not to be main fat in diet, sesame oil has shown negative effects( i read this in a thread on the keto forum in the last month or so)
so whats the best fat to eat
like if i was gonna eat just 3 different foods with fat in them wich ones would i eat ?

Yes, olive oil can be a bit prone to storage. Just don't use too much...keep insulin low when eating it and remember cals in = cals out. Each oil has it's place.

[Original Poster]

Originally posted by BIGnaturalBROCK
so whats the best fat to eat
like if i was gonna eat just 3 different foods with fat in them wich ones would i eat ?

a balance of fats is best IMO

given only 3 foods I would opt for......

Fish (fatty fish like salmon)
Lean Beef
Nuts (almonds are one of my favorite keto snacks)

But keep in mind some olive or flax oil on a salad.....or a tbls of flax or fish oils........or a tbls of coconut oil.......are great fats to supplement IMO.

many people eat a cleaner keto and really limit saturated fats......IMO that is when fat supplementation of things like flax, olive, fish or coconut oils can really come in handy to get enough fats in for the day.

-- Chi

[bigredlemon]

bump for great info

[No0b]

Originally posted by IPR
The best is the centrifuged type, completely natural, and the one to use if taking it straight, keeps its coconut smell/taste.

Where are you guys getting your coconut oil from? Can someone PM a link or at least tell me a brand name?

I've been searching google for like an hour trying to find a good kind.. I find sites selling it from Indiana, South Pacific, Phillipines..etc...
Different kinds organic, virgin, extra virgin , pure,unrefined,expelled press
(guessing to go with extra virgin)
I've only found one site that looks real good, they sell the Extra Virgin Centrifuged... but it's kind of expensive. $22 for 16oz? I use a lot of it and that won't last long.. Or is that average pricing?

The NOW brand is cheap. Like 12oz for $5.84.. but after seeing how much the other stuff is going for, I'm guessing NOW isn't the best kind to go with and probably too cheap..

I don't want any in plastic jars.. last time it melted and went through the plastic.

[IPR]

From the phillipines, good quality oil
http://www.naturesblessings.com.ph/

From phillipmes or India and comes in glass jars
http://www.wildernessfamilynaturals.com/

[taffer]

i just read this, just wondering if this info also relates to non-keto people

if so i got a couple of questions...

i eat walnuts everyday, they are high in poly fats, should i substitute them for something like flax oil?

also i have some olive oil at night, with my vegies, would it be smart for me to sub that for coconut oil? since it gets used as energy straight away, wouldnt it be a less smart choice at night time, since im not using as much energy? (could it be stored as fat easier in this case?)

oh yeah 1 more question, whats your opinion of heavy whipping cream, i hear thats a good saturated fat too?

[Original Poster]

walnuts and almonds are good nuts.......but some flax or fish oil (I prefer flax........to avoid fish oil burps........LOL) will do you some good and increase your ratio of omega 3's to 9's. Most people have way to many omega 9's and far too little omega 3's.

Stick with the olive oil with your salads IMO, use the coconut oil during the day of pre WO as the energy can be utilized. Even if you took the coconut oil late at night it, being an MCT is one of the few fats that does not make it to the lipoprotein state, which means it cannot be stored as fat. It is motabolized much the same way a carbohydrate is........quickely and used immediately by the body.

Typically a ballance of fats is best. Plant based saturated fats like those found in coconut oil and avacados for instance have much different properties then animal derived saturated fats.


-- Chi

[taffer]

how bad are the fats in beef?
since i usually have some chicken + oilve oil (and vegies), this allows me to cut the olive oil once in a while and just have some beef (lean, still has fat in it though) its really the only way i can figure out how to incorperate beef into my diet, only a couple of times a week though, i want to have beef a few times a week cos its good for bulking
just wondering if its ok?

thanks for the help!

[IPR]

Having beef as you suggest sounds fine.