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syntekz
01-18-2002, 08:20 AM
Everyone talks about all the different sorts of fats and their benefits (omega-3's and omega-6, etc etc).

What is good or bad about dairy/milk fats?

The_Chicken_Daddy
01-18-2002, 08:56 AM
ok, let's look at 2% milk and provolone cheese:

[as according to the USDA]

100g Milk:

Fatty acids, total saturated g 1.232 0
4:0 g 0.013
6:0 g 0.002
8:0 g 0.003
10:0 g 0.005
12:0 g 0.003
14:0 g 0.024
16:0 g 0.073
18:0 g 0.026

Fatty acids, total monounsaturated g 0.065
16:1 undifferentiated g 0.009
18:1 undifferentiated g 0.498

Fatty acids, total polyunsaturated g 0.009
18:2 undifferentiated g 0.045 0
18:3 undifferentiated g 0.003
20:4 undifferentiated g 0.000 0

As you can see, the amount of fat in this milk for every 100g is pretty low. Verdict? The only 'bad' thing with milk is that the carbs are lactose. The good is the protein and easy cals for someone who finds eating a challenge. Can;t forget the calcium, potassium and vitamin A either.

100g Cheese:

Fatty acids, total saturated g 17.078
4:0 g 0.981
6:0 g 0.370
8:0 g 0.256
10:0 g 0.482
12:0 g 0.355
14:0 g 2.748
16:0 g 8.159
18:0 g 3.063

Fatty acids, total monounsaturated g 7.393
16:1 undifferentiated g 0.878
18:1 undifferentiated g 6.164
20:1 g 0.000
22:1 undifferentiated g 0.000

Fatty acids, total polyunsaturated g 0.769 0
18:2 undifferentiated g 0.494
18:3 undifferentiated g 0.275
18:4 g 0.000
20:4 undifferentiated g 0.000
20:5 n-3 g 0.000
22:5 n-3 g 0.000
22:6 n-3 g 0.000

Cholesterol mg 69

From this we can see that this type of cheese [as with many cheeses] the content of saturated fat is quite high. Now, any ratio of 10 or lower can be ignored cause it isn't gonna do anything, especially not in those amounts. The lauric acid (12:0) probably isn't in a large enough amount to cause any rise in LDL levels although if you're eating like 1kg of cheese you need help haha. A good portion of all sat fats comes from palmitic acid (16:0) which is the nasty one. it also has a nice little dosage of stearic acid (18:0) which is a good thing, since this has been shown to reduce LDL levels and [if i remember correctly] rise HDL levels. Which is a good thing, or at least better than having it the other way round. Either way it is still a rise in cholesterol levels, which although not totally "bad", if your family has a history of heart disease or high blood pressure you still wanna watch out for, whether you are a lifter or not. The 'big picture' must always be taken into consdieration.

From the monos you see there's a nice package of oleic acid. great. As far as EFAs go, cheese isn't an ideal source, although for every 100g there is 0.5g linoleic acid which = good cause it's Omega-6. Nice one.

Other than that cheese is good cause it's low in carbs and high in protein. A rather splendid amino profile in fact.

Lets not forget the slow protein digestion from these two products too btw. All in all, if you're cutting then keep close tabs on the milk intake and watch the fat in cheese so the cals don;t creep up too much.

That help?

The_Chicken_Daddy
01-18-2002, 08:59 AM
Originally posted by The_Chicken_Daddy
although if you're eating like 1kg of cheese you need help haha.

Also, it'll take almost 200g cheese to reach the equivalent amount of cholesterol that one large egg yields. And in 200g cheese is 50g protein, which is pretty spanking to say the least.

Lets not for get the vits and minerals from cheese too. Good stuff. tastey too...

The_Chicken_Daddy
01-18-2002, 09:00 AM
oh and if you're eating 1kg cheese a day you really need some help...

syntekz
01-18-2002, 09:01 AM
Helped a bunch. I only have one slice of cheese per day right now. And total of 5 cups of milk/day.

Wizard
01-18-2002, 08:02 PM
Chigs you're right.
I have to notice that cheese contains 25-30 g. of protein/100g while milk only contains only aprox 3.5 g of protein/100 g.
So,we should compare 2 gallons of milk with 100g. of cheese to get an accurate comparison and a nice tie.

Adam
01-18-2002, 08:30 PM
So,we should compare 2 gallons of milk with 100g. of cheese to get an accurate comparison and a nice tie. [/B]
You mean 2 liters Wizard?

body
01-19-2002, 04:17 AM
2 gallons of milk = 330 grams protien and 10 grams of fat if skimmed, 500 grams of lactose. 3,400 kcals as well.
And a bluddy long time in the toilet.

Milk may be low in protein per 100 grams, but you get your protien from the volume of milk consumed. I can drink 2-3 litres a day so I can get 100 grams of protein from milk.
If drinking full fat milk the level of fat eaten will soon increase as well.

You can get reduced fat cheese though they can often be rubbery.
I am eating lots of goats cheese at the moment.

Shocker
01-19-2002, 04:22 AM
hehe i had a freidn that was really poor and he drank practically nothing but milk for a few months - he's still alive to this day!

reso
01-19-2002, 07:09 AM
i luv cottage cheese, bulking ,cutting, even when im maintain ,even when i gain couch potatoe fat i love my CC

syntekz
01-19-2002, 07:57 AM
Ya, cottage cheese is great. I just wish I liked it. :rolleyes:

Wizard
01-19-2002, 01:56 PM
Originally posted by getin bigger

You mean 2 liters Wizard?

No we don't use gallons etc here.. I meant 1 liter,Thanx :D

Avatar
01-19-2002, 03:34 PM
Originally posted by reso
i luv cottage cheese, bulking ,cutting, even when im maintain ,even when i gain couch potatoe fat i love my CC

I second that.. I love cottage cheese for bulking or really anytime and especially love the taste. It depends a lot on what brand you buy though. Canadian cottage cheese is great compared to most of the american stuff I've tried. Couple american cottage cheese brands I've tried tasted like milk covered cow shiat.

big
01-20-2002, 04:21 AM
I love milk :) Drink 2+liters a day. Thats 70g of protein right there

hemants
01-21-2002, 06:55 AM
100g of milk is like 5 tablespoons or something, not a very meaningful comparison to 100g of cheese.

There are 5g of fat (mostly saturated) in a cup of 2% milk so 5 cups a day is 25g of mostly unhealthy fat.

I'd say you're better off drinking skim milk and then adding some flax oil or peanut butter to make up the fat content.

YatesNightBlade
01-21-2002, 07:34 AM
Originally posted by The_Chicken_Daddy
The only 'bad' thing with milk is that the carbs are lactose.

Why ?

The_Chicken_Daddy
01-21-2002, 10:05 AM
Just that a more complex source would prolly be more desirable.

The funny thing about BBers is that they only want either end of the spectrum: either the most complex or the most simple. Strange that eh?

Drink all the milk you want man, but for me, personally i'd prefer to get my carb quota from other sources.

Wizard
01-21-2002, 10:15 AM
Oats :nod:

The_Chicken_Daddy
01-21-2002, 10:39 AM
Hell yeah!

*High fives Wiz*