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Open Discussion on Fats!

PNJB

PNJB

Well-Known Member
Messages
136
Location
Hertfordshire
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Calling for advice from all knowledgeable people! In way of being an experiment, I converted my days "MyFitnessPal" from all the main nutrients to report instead the various types of fats. It reported Fat 45g, SatFat 21g, PolyFat 0g, MonoFat 1g, and TransFat 0g. Being on a approx 20 carbs a day, I know I have to increase good fats and proteins to compensate for lack of carbs,What advice can the clever "peeps" offer to educate me and others on how we can improve our diets? Many thanks for any assists.
 
I eat about twice that fat but more mono than saturated and never trans. I use avocado, pumpkin seeds, mayo and olive oil as my main fats.

LCHF is NOT high protein. You only need enough for maintenance and repair. Your goal is to replace carb calories with fat. I set my carbs at less than 20, protein at 4 oz a day and fill in with fat until satisfied. I don't measure fat but I do watch carbs and protein. We all do things different.
 
Having done an awful lot of experimentation with what I eat and I do have to be particular. I find that natural animal fats are best for me.
I also have a bit of coconut oil now and again.
When I'm dining out, I ask for 100% virgin olive oil, if they don't do animal fats.

You do have to find what works for you!
 
Supplementary question: In "MyFitnessPal", what specifically is the difference between "Fat" and Poly/Mono/Sat and Trans? In the test I just ran relating to my discussion I had a total of 45g of Fat, but only half that of SatFat/Polyfat MonoFat and TransFat. Where did the additional 20 g to make 45 come from????/ Confuses the hell out of me!
 
There must be some limitations in the device, because the set of categories: saturated mono, poly, is exhaustive. (Trans can be either mono or poly, but overwhelmingly, trans are poly. See the Wikipedia article, Trans fat.)

Below are generalities you've maybe seen already.

Avoid trans fats. This is getting easier as more and more countries ban them.
Minimize polyunsaturated, except for omega-3's, which are very health promoting. Aim to maximize monounsaturated and saturated. Meat, cheese, sour cream are high in saturated fats.

Maximize omega-3 fats, minimize omega-6. There's a lot of information online about this.

Wikipedia articles on various food oils actually tabulate the content of by fat category. The article on canola oil happens to contain a comparative chart of all the major commercial oils. (Canola oil's a semisynthetic oil that's disgusting, despite being fairly low in polys. It also made a scum in the frying pan when I tried to cook with it.) From this table, I learn something: there are healthy versions of two bad oils, safflower and sunflower. The healthy versions are the high oleic ones. But I read ingredient labels when I shop, and I don't recall ever seeing the phrase, "high oleic".
 
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