unsaturated fats - help

Discussion in 'Fitness & Nutrition' started by GreenMonster, Jul 25, 2006.

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  1. GreenMonster

    GreenMonster New Member

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    I know the difference between good fats (unsaturated) and bad (saturated trans).

    Outside of the obvious foods to cut out and watch, what are some foods to include/cooking tips that will help maximize the good fats (ie - fish, cooking with oils like sunflower, safflower, olive, etc.)
     
  2. Mojo

    Mojo New Member

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    natural peanut butter, nuts, flaxseed oil, fish oil
     
  3. bigdamray

    bigdamray New Member

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    Avacado, eggs
     
  4. GreenMonster

    GreenMonster New Member

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    Mojo - can you cook with flaxseed/fish oil? I feel like I've heard of people taking flax at least as a suppliment. I really want to try the garlic oil for taste and use the sunflower as well (supposed to be more tasteless).

    I love guac, so the avacados are music to my ears. :big grin:

    Didn't know about natural peanut butter... thanks! any others?
     
  5. Genghis.Tron

    Genghis.Tron New Member

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    Mono and polyinsaturated fats don't tolerate heat really well. Stick to saturated for cooking but you can use 1/2 of olive oil or oilive oil margarine to minimize the "bad" fats or just use pam or some other butter replacement. There's no need to avoid all saturated fats if you balance your fats well though.

    As for the tips : add flaxmeal when you're baking or in your oats/cereal/shakes, use flax oil or sesame oil to get omega 3 and olive oil or almonds to get mono insaturated. There's no need to add omega6 in your diet (like in sunflower oil I think) really since there's already plenty of it and what we need to do is to make the omega3/omega6 ratio near 1/1 while it's usually 1/30 in our diet.
     
  6. GreenMonster

    GreenMonster New Member

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    I've also read that about the omega ratios. I'm definitely working the fish angle hard these days, and will keep that in mind with the suppliments - do they taste like anything or are they pretty bland? Also, what foods are rich in omega 6?

    As far as cooking with the unsaturated oils go it's my understanding that their smoke points are pretty low like you said - but they're good for cooking at low heats. Someone in the cooking board gave me this for temps with the various "healthy oils"
    Smoke Points
    Safflower 265 degrees C
    Sunflower 246 degrees C
    Soybean 241 degrees C
    Canola 238 degrees C
    Corn 236 degrees C
    Peanut 231 degrees C
    Sesame 215 degrees C
    Olive 190 degrees C
    Lards 183 to 205 degrees C
     
  7. Genghis.Tron

    Genghis.Tron New Member

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    Article on omega3/6 ratio : http://www.ncbi.nlm.nih.gov/entrez/...ve&db=PubMed&list_uids=12442909&dopt=Abstract

    Food Sources of Omega-6 Essential Fatty Acids

    Include:

    * Safflower oil - the richest natural source
    * Sunflower oil
    * Corn oil
    * Sesame oil
    * Hemp oil (best balance of omega 6:3)
    * Pumpkin oil
    * Soybean oil
    * Walnut oil
    * Wheatgerm oil
    * Evening Primrose oil
    and also animal fat which is why we get plenty of omega 6 already.
     
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