Discussion in 'Fitness & Nutrition' started by Damn it Bobby, Mar 3, 2006.
What sorts of things can you do to offset foods with high saturated fat?
not eat them
You can't offset it really.
Like asking what can I do to offset not drinking water.
Saturated fats may increase blood-cholesterol levels
so its just a naturally set regulated process that the body gets rid of them
fats bind to fiber, but you're better off not eating any.
Saturated fats and dietary cholesterol have little effect on plasma cholesterol levels or heart disease. Cholesterol levels are mostly regulated by your liver. There's little need to "offset" saturated fats as far as your cardiovascular health is concerned, despite all the hype.
You should be eating enough saturated fats to maintain proper hormone production and to get your fat-soluble vitamins.
that can be argued for days. Saturated fats are going to convert to LDL in the liver, if there is not a sufficient amount of HDL to counteract for it, then the LDL is going to slowly plaque up and cause arterial blockage. I agree with the cholesterol side of things, obviously your liver is going to stop producing cholesterol if you are intaking a lot from dietary, but that's not true about saturated fats
what ceaze said was the right thing, minimize saturated fat intake and keep mono's your main source of fats
well, polyunsaturated is the best, then mono
I'm gonna have to talk to my teacher about that one. She said something along the lines of the weaker the bond, the better - obviously poly having stronger/multiple bonds
Well, omega-3s are polyunsaturated. I'd prefer those over monounsaturated. But monounsaturated > omega-6s (which are polyunsaturated).
from my understanding omega 3's just prevent platelet sticking, mono's are going to be responsible for production of HDL. IMO they are both equally important.
so if i take a lot of fish oil, i may bleed to death from a paper cut??
uhhhh they do a lot more than that
Benefits of omega-3's:
1. PPAR alpha ligand. Increase fat burning enzymes just like fibrates.
3. Lower PPAR-gamma expression, reducing fat cells affinity for fat storage.
4. Encorporation into membranes increases RMR by increasing calcium leakage.
5. Anti-catabolic to muscle tissue (attenuation of ubiquitin-dependent proteolysis).
6. Increase insulin and leptin sensitivity by providing a more fluid membrane and by direct effects on one's pancreas.
7. Improve mood, lower aggression, reduce stress, improve memory, reduce depression, reduce anxiety---a few of their effects on the brain.
8. Reduces risk of cardiovascular disease.
9. Reduces risk of fatty rumors (breast cancer in women).
10. Reduce inflammation.
11. Correct histamine signaling problems (Ex. reduced H1 activation in the brain reduces impact of trauma and shock on an individual's psyche. Basically you dont focus on things that make you afraid as much).
12. Increase CPT levels in liver and muscle.
I was just referring in terms of arterial blockage. I forgot all about inflammation, that's a biggy
You should probably just avoid them in general.
Hence, "in general" and not "altogether."
Why should you avoid them? You need them in moderation.
In general, I do not avoid saturated fats. I eat them as part of my normal fat intake along with monosaturated fats and omega 3s. My heart is fine and I feel a lot better than when I've eaten very little saturated fats.
To be honest though, some of those effects are pretty negligible. Such as the increase in RMR, we are talking like 400 KILOJOULES or so a day.
omega-3s also increase HDL and reduce LDL