Is there a specific ratio of mono to polyunsaturated fats I should consume? I thought I read something somewhere that said you should have a 2:1 ratio. However, I can't find it and I was looking for confirmation. Because , if that's the case, then why isn't it suggested that more canola oil be taken in instead of olive oil?
249lbs cutting to 220lbs
I read somewhere (Berardi, or Poliquin) that Mono:Poly:Saturated should be 1:1:1, or 33% of each.
You should go as low as you can on poly, as long as you get your omega 3's.
33% of each is way too much if you have a semi-decent fat intake. More polyunsaturated fats = more oxidative damage.
7-10 percent of total calories from saturated fats,
About 10-15 percent of total calories from monounsaturated fats, and
About 10 percent from polyunsaturated fats.
Now before this gets slammed for percentages not applying to us, or how 30% of total calories as fat is too little, etc etc. ...
These numbers are what have been studied and shown to keep LDL levels and total cholesterol in check, general eat "healthy" and all that other fun stuff.
So, those numbers basically come out to roughly 33% of each. A higher percentage fat diet could adopt that same 33% rule of thumb.
As far as canola oil goes... http://www.canolainfo.org/
Last edited by Slim Schaedle; 12-03-2007 at 03:26 PM.
I cant see how eating too many monounsaturated fats compared to the others can hurt you. Saturated I can understand... dont want too much of that stuff. I recall reading that too much poly isnt good for you in certain propotions (omega 3 and 6 specifically).
Chug that olive oil!
I eat too much poly from walnuts and sunflower seeds. But I'm addicted.
A patriot must always be ready to defend his country against his government. - Edward Abbey
There is a wide difference between speaking to deceive, and being silent to be impenetrable. - Voltaire
If it can be imagined, it can be done. - Me
Whats wrong with saturated fat? Us humans lived off animal fat for ages! Don't listen to the new wave anti-fad fads. Just avoid the processed crap, and eat ya damn steak, butter included.
Those same humans would also die before cardiovascular disease was a concern. All things in moderation and balance as described above.
Last edited by TopCat; 12-03-2007 at 06:24 PM.
Sure, back in the day animals were a lot leaner but also back in the way we would eat every part of the body including the heart, brain, lungs... We wouldnt let anything go to waste. These internal organs are EXTREMELY high in fat, mostly saturated. While we did eat a lot of poly/mono fats, we ate more saturated.
Doesn't this ratio also depend on your Metabolic Type?
DL 650x1 (raw)
SQ 479x1 (raw), 700x1(suit+briefs)
BP 395x1 (raw), 457x1 (single ply)
Current: 6'1, 265; Goal: 6'6, 270