PDA

View Full Version : How many grams of Saturated fat is healthy?



Manveet
06-10-2003, 08:11 PM
I tried to do a search, couldn't really find anything. All that I found was that a person on a 2000cal diet should not be consuming more than 22g of sat fat a day. However, I'm on a 4000cal diet and I lift weights. Anyone know at least any ball park figures for me.

LAM
06-10-2003, 08:30 PM
I would keep them to 25% of total fat or less. the body produces it's own saturated fats so none is needed through dietary intake...

GhettoSmurf
06-11-2003, 04:14 AM
on my ~3300 calorie diet i usually get about 10-20g of saturated fats. usually from my PB, and Whole eggs.

drew
06-11-2003, 08:31 AM
The less sat fats you get, the better.

BobbyRS
06-11-2003, 08:57 AM
Here is some info on the benefits of Sat Fat:


1. Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.

2. They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.

3. They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.

4. They enhance the immune system.

5. They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.

6. Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.6 The heart draws on this reserve of fat in times of stress.


7. Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

Taken from here:
http://www.tropicaltraditions.com/saturatedfats.htm

I usually get around 20-30% of my total daily calorie intake from fat. Since the body can make saturated fatty acids from carbohydrates, I do not supplement them like I do with Omega 3's and 6's. I make sure I get plenty of Omega 3's and 6's first, then what ever the amount is left over to get me to my 20-30% (depending on bulking or cutting), I make up for with saturated fat I get in my daily food intake.

Manveet
06-11-2003, 09:49 AM
Thanks for the info, somehow I think I *might* have too much sat fat in my diet. Here are my sources

8 whole large eggs
32-48oz 1% milk
4-6 tbsp natty pb
4 tbsp olive oil (extra virgin if that makes any difference)

Could this be too much for me. Btw, I'm bulking on 4000-4300 cals a day.

bradley
06-11-2003, 10:06 AM
Originally posted by Manveet
Thanks for the info, somehow I think I *might* have too much sat fat in my diet. Here are my sources

8 whole large eggs
32-48oz 1% milk
4-6 tbsp natty pb
4 tbsp olive oil (extra virgin if that makes any difference)

Could this be too much for me. Btw, I'm bulking on 4000-4300 cals a day.

Here is the amount of saturated fat in the foods you listed:

3.3g per 2 tablespoons of pb
1.8g per tablespoon of olive oil
1.5g per large egg
1.6 per 8oz. of 1% milk

One easy way to drop some of the saturated fat in your diet would be to switch to skim milk. The other sources are made up of mostly healthy fats so I would not worry about them too much. You could drop a few of the egg yolks if you wanted.

bradley
06-11-2003, 10:09 AM
You have probably seen this article but it might be of interest.

http://www.mercola.com/2002/aug/17/saturated_fat1.htm

Manveet
06-11-2003, 12:18 PM
Thanks for all the info Bradley.