I am needing to get a summary of all this and get it written down in one place. Any corrections or ideas to put me straight would be gratefully received.
The sections in italic & underlined are where I am not so sure what is what.
Sat fats
bad fats
not to exceed 15g per day
animal fats & vegetable fats are alike in this respect, and includes so called good sat fats like coconut
Unsat fats
not to exceed 50g per day
unsat fats contain EFA's in form of Omega 3/6/9's.
noting that all fats contain both sat and unsat fats only the ratio changes.
Omega 3
mainly found in fish and flax
in general we need more of this element, within the 50g limit and at a one to one ratio with Omega 6
Omega 6
mainly found in sunflower oils and nut oils
in general this is in abundant supply in our diet and needs only to be controlled with a view to the ratio with Omega 3 and the 50g limit
Omega 9
mainly found in olive oils
in general we get enough of this and again needs to be regulated within the 50g limit but not so sure about the ratio between other oils.
On a practical note, cooking oils at high temperatures is better with omega 6's which will convert less unsat fat into sat fat during the chemical change due to temperature. Conversely cold oils which are lower in sat fats would be EVOO and flax?
On a daily basis how do you go about monitoring etc with a view to supplement oils, (ie flax). I am thinking that if I addup all my breakfast, lunch and dinner fats and break them down into Omega 3, 6 & 9, and then supplement with flax to achive a 1:1 ratio with omega 6. What about Omega 9? Furthermore after speaking with my GP, I think I am better to take the flax supplement oi before eating dinner, (unless it is in my dinner), so as to aid digestion.
Is there anything else?
Thx Eric
Sat fats
bad fats
not to exceed 15g per day
animal fats & vegetable fats are alike in this respect, and includes so called good sat fats like coconut
Unsat fats
not to exceed 50g per day
unsat fats contain EFA's in form of Omega 3/6/9's.
noting that all fats contain both sat and unsat fats only the ratio changes.
Omega 3
mainly found in fish and flax
in general we need more of this element, within the 50g limit and at a one to one ratio with Omega 6
Omega 6
mainly found in sunflower oils and nut oils
in general this is in abundant supply in our diet and needs only to be controlled with a view to the ratio with Omega 3 and the 50g limit
Omega 9
mainly found in olive oils
in general we get enough of this and again needs to be regulated within the 50g limit but not so sure about the ratio between other oils.
On a practical note, cooking oils at high temperatures is better with omega 6's which will convert less unsat fat into sat fat during the chemical change due to temperature. Conversely cold oils which are lower in sat fats would be EVOO and flax?
On a daily basis how do you go about monitoring etc with a view to supplement oils, (ie flax). I am thinking that if I addup all my breakfast, lunch and dinner fats and break them down into Omega 3, 6 & 9, and then supplement with flax to achive a 1:1 ratio with omega 6. What about Omega 9? Furthermore after speaking with my GP, I think I am better to take the flax supplement oi before eating dinner, (unless it is in my dinner), so as to aid digestion.
Is there anything else?
Thx Eric
