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Healthy fats
Posted on 11/8/18 at 9:27 am
Posted on 11/8/18 at 9:27 am
I'm aware of some of the general benefits of healthy fats but I don't think that I get enough of them 'every day'. For example, I may have some dark chocolate, guac, nuts, or fatty fish once/month each but probably only cheese on a somewhat regular basis.
For those of us that are active and not trying to lose weight, is there a significant benefit to greatly increasing healthy fats? Do any supplements, protein bars, etc. include enough daily healthy fats?
For those of us that are active and not trying to lose weight, is there a significant benefit to greatly increasing healthy fats? Do any supplements, protein bars, etc. include enough daily healthy fats?
Posted on 11/8/18 at 9:39 am to litenin
Not everything is body composition. Irrespective of body fat, fats bring health benefits. One big one is decrease in heart disease and inflammation. Monounsaturated fats are big for that.
They may also decrease cancer risk and provide micronutrients.
Whole food is always better than supplements. Supplements vary in quality and bioavailability. That said, a lot of things have healthy fats in them. What do you eat?
They may also decrease cancer risk and provide micronutrients.
Whole food is always better than supplements. Supplements vary in quality and bioavailability. That said, a lot of things have healthy fats in them. What do you eat?
Posted on 11/8/18 at 9:41 am to litenin
Fats are generally pretty easy to get. Some nuts, salmon, beef, avacado, some cuts of pork, olive oil, creams, cheese. I don't do keto, but I get plenty of the fats pretty easily.
Posted on 11/8/18 at 9:49 am to litenin
Look at the nutrient composition of butter. That has some great vitamins that are hard to get elsewhere.
Posted on 11/8/18 at 10:19 am to zatetic
Especially vitamin A
Posted on 11/8/18 at 12:22 pm to litenin
I'll come back with some good links re dha and epa, for your polyunsaturates. So much going on there. Eating wild caught salmon and their row (freaking autocorrect--roe) and sardines are excellent sources. Well-sourced fish oil I am back to believing has serious benefits. Use the fish oil standards site to select good ones. You want to avoid putting oxidized oils in your body. Defeats purpose.
Saturated fat has many neuroprotective qualities, and MCT in particular is excellent for this and quick energy--it cannot be stored as fat and is therefore burned for energy quickly--goes straight to liver. What you don't burn more directly is converted into ketones. BHB in particular is a badass anti-inflammatory compound and it breaks the blood-brain barrier and provides energy to mitochondria without the need for insulin. It inhibits inflammasome NLRP3.i don't want to get into coconut oil v isolated MCT oil. I don't really care. I used both depending on circs.
Monounsaturates also fight inflammation (and presumably the causes of inflammation -- inflammation in and of itself isn't the culprit, similar to cholesterol and amyloid plaque--we have to ask why they're there doing their jobs) and insulin resistance.
I load everything with EVOO and cook a lot w avocado oil and a lot of avocados and macadamia nuts and pecans.
Saturated fat has many neuroprotective qualities, and MCT in particular is excellent for this and quick energy--it cannot be stored as fat and is therefore burned for energy quickly--goes straight to liver. What you don't burn more directly is converted into ketones. BHB in particular is a badass anti-inflammatory compound and it breaks the blood-brain barrier and provides energy to mitochondria without the need for insulin. It inhibits inflammasome NLRP3.i don't want to get into coconut oil v isolated MCT oil. I don't really care. I used both depending on circs.
Monounsaturates also fight inflammation (and presumably the causes of inflammation -- inflammation in and of itself isn't the culprit, similar to cholesterol and amyloid plaque--we have to ask why they're there doing their jobs) and insulin resistance.
I load everything with EVOO and cook a lot w avocado oil and a lot of avocados and macadamia nuts and pecans.
This post was edited on 11/8/18 at 12:24 pm
Posted on 11/8/18 at 12:43 pm to litenin
Smoked almonds are my go to for a snack.
If I'm bringing my lunch to work I also do plain yogurt (w/the highest fat content I can find - for most stores this seems to be the Fage 2%), mixed with nuts for a side.
Cooking with olive oil is also a good way to sneak some in.
If I'm bringing my lunch to work I also do plain yogurt (w/the highest fat content I can find - for most stores this seems to be the Fage 2%), mixed with nuts for a side.
Cooking with olive oil is also a good way to sneak some in.
Posted on 11/8/18 at 12:52 pm to litenin
quote:Yes. My go to is butter and heavy cream. I use both in everything and consume both directly every day. Absolutely decadent and delicious - and the side benefit of being health foods!
For those of us that are active and not trying to lose weight, is there a significant benefit to greatly increasing healthy fats?
I've also switched from NY strips to ribeyes to up the saturated fat from beef.
Posted on 11/8/18 at 12:54 pm to litenin
Cheese made with whole milk and guac are my go to fats
along with ribeye steaks
along with ribeye steaks
Posted on 11/8/18 at 1:54 pm to litenin
Avocado on top of anything is pretty good. 
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