Notes on Fats

[majsi98]

Hello, recently I have been doing some serious research about how we should eat, and I have written some notes on various topics for me to reference later... If you have some free time to spare, please tell me what do you think. Thanks.

*This post concerns only Fatty acids*

[GetnBigr]

you may want to use a copy/paste function with this because I don't think many people will open a file. I'm not saying your file is corrupt or contains a virus, but not many people will risk it.

Copy/Paste your info and you will get more responses without a doubt.

[homonunculus]

Fats for dummies

All fats have 9 kcals per gram

Some forms of fats are

free fatty acids
sterols
sphingolipids
triglycerides


Categories of fat

mono-unsaturated
polyunsaturated
saturated


Fatty acids

Fatty acids consists of long hydro - carbon chains consisting of hydrogen and carbon with a an acid group at one end and a methyl at the other

The length of carbon chains vary from 4 to 22 and up to 35!

Differences in fatty acids
Monounsaturated : missing a hydrogen pair
Polyunsaturated : missing two or more hydrogen pairs
Saturated : saturated with hydrogen

The more unsaturated a fat is the lower the temperature it melts at. Flax Oil must be stored in a refrigerator.

Hydrogenated fat is polyunsaturated fat that have undergone a process to add hydrogen in their double bond. An example of hydrogenated fat is trans fatty acids.

Monounsaturated fat is a non essential fat. The body can produce all mono. Fats from poly thus it does not contain an Essential Fatty acids. Certain types of monounsaturated fat however are rich in Omega - 9. Omega means the methyl end. Thus Omega -9 have the first unsaturated site, 9 carbons from the methyl end. Fatty acids rich in Omega 9 include olive oil, canola oil, peanuts and avocados.

Polyunsaturated fats are fats found in lineloic acid, gamma lineloic acid and alpha lineloic acid and also in Arachidonic acid. These are deemed essential to the body since the body cannot produce its own supply, unlike the monos which can be produced from the poly.

An often skipped part in the diet is the fact that we often supply a lot of Omega -6 but few Omega -3. Adding fish to the diet will bring to par this discrepancy. The acids of Omega -6 include DHA and EPA which increases brain function and leaves little chance for heart deseases to occur. When chosing a supplement make sure that EFA : DHA ratio is 300 : 150 or 180.


Why do we need to supply with EFA?


Efa’s are incorporated to cell membranes and are used to make localized hormones called prostglandils which stimulate protein synthesis and begin hypertrophy.

Regulate blood clotting since they produce leucotreins.

Testosterone is effected by EFA (too little of EFA and you wont have much test !)

Brain consists of 60% of fat and EFA’s are vital for it to function.

Lowers LDL levels and increases HDL

Omega -3 is used to help those suffering with depression


Can these good fats turn bad?

Unfortunately Yes. This is done by adding hydrogen in the process known as hydrogenation. During this process the fatty acids are twisted at the site where hydrogen is added. The result is a trans fatty acid. So why do we use hydrogenated oils if they are so bad? For one reason to increase shelf life. It’s interesting to note that 3-5% of fat in milk consists of these trans fatty acids.

What are the negative effects of the trans fatty acids ?

Adverse effects on cardiovascular health may be determined by effects on serum levels of low density lipoproteins(LDL), HDL, and Lp.

HDL - high density Lipoprotein; was formerly an LDL but deposited its load of fat to cells. HDL is correlated with the good cholesterol
LDL - bad cholesterol which causes thickening of artery walls.



Saturated Fats are not needed by the body to function but eliminating sat fats completely is nearly impossible. What we need to do to practise good health is do aim for higher HDL and lower LDL since HDL is considered the harmless cholesterol. Very interesting is the fact that saturated fat with carbon chain length below 10 are considered to have a neutral effect on cholesterol levels. The latter are called MCT medium chain triglycerides.
Recent studies are now suggesting that the main culprit behind saturated fat may not be saturated fat par se but palmetic acid. This means that foods rich in stearic acid but low in palmetic acid are not too detrimental.


Sources of fats



*

Gamma-linolenic acid (GLA) is an essential fatty acid (EFA) in the omega-6 family that is found primarily in plant-based oils. GLA is available directly from evening primrose oil (EPO), black currant seed oil, and borage oil. Most of these oils also contain some linolenic acid.
Linolenic acid (LA), another omega-6 fatty acid, is found in cooking oils and processed foods and converted to GLA in the body. AA can also be consumed directly from meat.
GLA is then broken down to arachidonic acid (AA) and/or another substance called dihomogamma-liolenic acid (DGLA).

Linolenic acid (not to be confused with alpha-linolenic acid, which is in the omega-3 family) and arachidonic acid (AA) tend to be unhealthy because they promote inflammation, thereby increasing the risk of the diseases mentioned when consumed in excess. In contrast, GLA may actually reduce inflammation.
Much of the GLA taken from the oils mentioned or as a supplement is not converted to AA, but rather to DGLA. DGLA competes with AA and prevents the negative inflammatory effects that AA would otherwise cause in the body. Having adequate amounts of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps to promote the conversion of GLA to DGLA rather than AA.
It is important to know that many experts feel that the science supporting the use of omega-3 fatty acids to reduce inflammation and prevent diseases is much stronger than the information regarding use of GLA for these purposes. Two important, and most studied, omega-3 fatty acids include eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in fish and fish oils.
Alpha Lineloic acid is highly concentrated in certain plant oils such as flaxseed oil and to a lesser extent, canola, soy, perilla, and walnut oils. ALA is also found in wild plants such as purslane. Once ingested, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. AlA sources include
raw flax seed provides 22800mg of ALA,
dried butternuts provide 8700mg of ALA,
walnuts provide 6800mg of ALA
100mg of cooked soybean provide 2100mg of ALA


The optimal ratio of Omega -6 : Omega -3 is 4/5 : 1. Most diets are in ratio of 30: 1 !!! . This imbalance contributes to the development of long-term diseases such as heart disease, cancer, asthma, arthritis, and depression as well as, possibly, increased risk of infection. This is due to increased concentrations of Linolenic acid and AA.


Some excellent sources of fats

Salmon and Oily Fish
Extra Virgin Olive oil
Flax seed oil
Brazil Nuts
Avocados
Cod Liver Oil


Nuts as Sources

When choosing between peanuts and almonds or other type of nuts its better the almonds as these do not contain lectins which may be toxic to the human body.







Classification of fats by Omega standards



*

Never use oils that contains partially hydrogenated versions


Pressed oils.__Absolute meaning of numbers not clear.
The best oils in this table appear to be flaxseed, olive and canola.


*
_Nut oil amounts are in grams per ounce (28 grams) of nuts.


*









Fish oils are in percent by weight of fish meat,
which is equivalent to grams per 3.5 oz. serving.
Amounts can vary widely depending on time of year and fish diet.
Levels in farm-raised fish have been both higher and lower.
Reason why total omega-3 and ALA both given.


**Another source lists this as less than 0.3

[majsi98]

Thanks hommunuculus. shite The table with the sources cannot appear

[majsi98]

Fats for dummies

All fats have 9 kcals per gram

Some forms of fats are

1. free fatty acids
2. sterols
3. sphingolipids
4. triglycerides


Categories of fat

1. mono-unsaturated
2. polyunsaturated
3. saturated


Fatty acids

Fatty acids consists of long hydro - carbon chains consisting of hydrogen and carbon with a an acid group at one end and a methyl at the other

The length of carbon chains vary from 4 to 22 and up to 35!

Differences in fatty acids
Monounsaturated : missing a hydrogen pair
Polyunsaturated : missing two or more hydrogen pairs
Saturated : saturated with hydrogen

The more unsaturated a fat is the lower the temperature it melts at. Flax Oil must be stored in a refrigerator.

Hydrogenated fat is polyunsaturated fat that have undergone a process to add hydrogen in their double bond. An example of hydrogenated fat is trans fatty acids.

Monounsaturated fat is a non essential fat. The body can produce all mono. Fats from poly thus it does not contain an Essential Fatty acids. Certain types of monounsaturated fat however are rich in Omega - 9. Omega means the methyl end. Thus Omega -9 have the first unsaturated site, 9 carbons from the methyl end. Fatty acids rich in Omega 9 include olive oil, canola oil, peanuts and avocados.

Polyunsaturated fats are fats found in lineloic acid, gamma lineloic acid and alpha lineloic acid and also in Arachidonic acid. These are deemed essential to the body since the body cannot produce its own supply, unlike the monos which can be produced from the poly.

An often skipped part in the diet is the fact that we often supply a lot of Omega -6 but few Omega -3. Adding fish to the diet will bring to par this discrepancy. The acids of Omega -6 include DHA and EPA which increases brain function and leaves little chance for heart deseases to occur. When chosing a supplement make sure that EFA : DHA ratio is 300 : 150 or 180.


Why do we need to supply with EFA?


Efa’s are incorporated to cell membranes and are used to make localized hormones called prostglandils which stimulate protein synthesis and begin hypertrophy.

Regulate blood clotting since they produce leucotreins.

Testosterone is effected by EFA (too little of EFA and you wont have much test !)

Brain consists of 60% of fat and EFA’s are vital for it to function.

Lowers LDL levels and increases HDL

Omega -3 is used to help those suffering with depression


Can these good fats turn bad?

Unfortunately Yes. This is done by adding hydrogen in the process known as hydrogenation. During this process the fatty acids are twisted at the site where hydrogen is added. The result is a trans fatty acid. So why do we use hydrogenated oils if they are so bad? For one reason to increase shelf life. It’s interesting to note that 3-5% of fat in milk consists of these trans fatty acids.

What are the negative effects of the trans fatty acids ?

Adverse effects on cardiovascular health may be determined by effects on serum levels of low density lipoproteins(LDL), HDL, and Lp.

HDL - high density Lipoprotein; was formerly an LDL but deposited its load of fat to cells. HDL is correlated with the good cholesterol
LDL - bad cholesterol which causes thickening of artery walls.



Saturated Fats are not needed by the body to function but eliminating sat fats completely is nearly impossible. What we need to do to practise good health is do aim for higher HDL and lower LDL since HDL is considered the harmless cholesterol. Very interesting is the fact that saturated fat with carbon chain length below 10 are considered to have a neutral effect on cholesterol levels. The latter are called MCT medium chain triglycerides.
Recent studies are now suggesting that the main culprit behind saturated fat may not be saturated fat par se but palmetic acid. This means that foods rich in stearic acid but low in palmetic acid are not too detrimental.


Sources of fats


Omega -6 Omega - 3 Omega - 9

Lineloic acid Alpha lineloic Acid Oleic Acid
Gamma Lineloic Acid Eicosapentaneoic Acid (EPA)
Arachidonic Acid Decosahexaenoic Acid (DHA)



Gamma-linolenic acid (GLA) is an essential fatty acid (EFA) in the omega-6 family that is found primarily in plant-based oils. GLA is available directly from evening primrose oil (EPO), black currant seed oil, and borage oil. Most of these oils also contain some linolenic acid.
Linolenic acid (LA), another omega-6 fatty acid, is found in cooking oils and processed foods and converted to GLA in the body. AA can also be consumed directly from meat.
GLA is then broken down to arachidonic acid (AA) and/or another substance called dihomogamma-liolenic acid (DGLA).

Linolenic acid (not to be confused with alpha-linolenic acid, which is in the omega-3 family) and arachidonic acid (AA) tend to be unhealthy because they promote inflammation, thereby increasing the risk of the diseases mentioned when consumed in excess. In contrast, GLA may actually reduce inflammation.
Much of the GLA taken from the oils mentioned or as a supplement is not converted to AA, but rather to DGLA. DGLA competes with AA and prevents the negative inflammatory effects that AA would otherwise cause in the body. Having adequate amounts of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps to promote the conversion of GLA to DGLA rather than AA.
It is important to know that many experts feel that the science supporting the use of omega-3 fatty acids to reduce inflammation and prevent diseases is much stronger than the information regarding use of GLA for these purposes. Two important, and most studied, omega-3 fatty acids include eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in fish and fish oils.
Alpha Lineloic acid is highly concentrated in certain plant oils such as flaxseed oil and to a lesser extent, canola, soy, perilla, and walnut oils. ALA is also found in wild plants such as purslane. Once ingested, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. AlA sources include
raw flax seed provides 22800mg of ALA,
dried butternuts provide 8700mg of ALA,
walnuts provide 6800mg of ALA
100mg of cooked soybean provide 2100mg of ALA


The optimal ratio of Omega -6 : Omega -3 is 4/5 : 1. Most diets are in ratio of 30: 1 !!! . This imbalance contributes to the development of long-term diseases such as heart disease, cancer, asthma, arthritis, and depression as well as, possibly, increased risk of infection. This is due to increased concentrations of Linolenic acid and AA.


Some excellent sources of fats

Salmon and Oily Fish
Extra Virgin Olive oil
Flax seed oil
Brazil Nuts
Avocados
Cod Liver Oil


Nuts as Sources

When choosing between peanuts and almonds or other type of nuts its better the almonds as these do not contain lectins which may be toxic to the human body.







Classification of fats by Omega standards


Omega -3 Omega -6 Omega -9

Walnuts Borage Oil Olive Oils
Pumpkin Seeds Evening Primrose Oil Avocado
Hemp Seed Oil Pine nuts Almonds
Flax seed Oil Sesame Oil Pecans
Canola Oil Sunflower seeds Hazelnuts
Deep Sea fish CLA Pistachios
Wheat germ
Soybean Oil
Peanuts
Grain
Cashew


Never use oils that contains partially hydrogenated versions


Pressed oils. Absolute meaning of numbers not clear.
The best oils in this table appear to be flaxseed, olive and canola.

OIL TOTAL SAT POLY MONO COMMENTS
canola 14 1 4 8 1 omega-3; 3 omega-6
corn 14 2 8 4 0 omega-3; 8 omega-6
flaxseed 14 1 10 3 7 omega-3; 2 omega-6; 2 omega-9 (mono)
olive 14 2 1 10 0 omega-3; 1 omega-6; high in mono;
unprocessed high in antioxidants

peanut 14 3 5 6 0 omega-3; 4 mega-6
safflower 14 2 10 2 0 omega-3; 8 omega-6
sesame 14 2 6 5 0 omega-3; 6 omega-6
soy 1 omega-3; 7 omega-6
sunflower seed 14 2 9 3 0 omega-3; 8 omega-6
wheat germ 14 1 9 3 1 omega-3; 7 omega-6

Nut oil amounts are in grams per ounce (28 grams) of nuts.

FOOD TOTAL SAT POLY MONO COMMENTS
almond 14 1 3 10 good mono/total ratio
avocado 30 ? ? ?? (amount in average fruit) high in mono
brazil 19 5 7 7 relatively high saturated
cashew 13 2 8 3
hazelnut 18 1 2 15 very good mono/total ratio
macademia 20 2 3 15 good mono/total ratio
pecan 19 2 5 12 good mono/total ratio
pistachio 14 2 4 8
pumpkin high omega-3
soybean some omega-3
walnut 15 2 11 2 some omega-3










Fish oils are in percent by weight of fish meat,
which is equivalent to grams per 3.5 oz. serving.
Amounts can vary widely depending on time of year and fish diet.
Levels in farm-raised fish have been both higher and lower.
Reason why total omega-3 and ALA both given.

FISH omega-6 omega-3 ALA
Cod 1.2 3.* 0.8
Flounder 0.01 0.2 0.01
Halibut (Pacific) 0.02 0.3 0.01
Herring (Atlantic) 0.3 1.0 0.11
Herring (Pacific) 0.1 1.4 0.03
Mackerel 1.0 1.8 0.10
Rockfish 0.04 0.8 0.02
Salmon (farmed Atlantic) 0.1 1.9 0.05
Salmon (chinook) 0.1 1.8 0.11
Salmon (coho) 0.1 1.8 0.04
Salmon (sockeye) 1.4 3.3 0.3
Sole (lemon) 0.7 0.2 ?
Trout (lake -- pink meat) ? 2.0 ?
Trout (rainbow) ? 0.5 ?
Tuna (canned albabcore) 0.05 1.5 0.04
Tuna (canned bluefin) 0.03 1.0 0.02
*Another source lists this as less than 0.3

[majsi98]

OK the tables got messed up by the server. I m sorry

[Richard85]

Originally posted by majsi98
OK the tables got messed up by the server. I m sorry

I see your from Malta, where exactly is that?

[majsi98]

novanta miglia fuori da palermo in english 90 miles south of palermo sicily.

[Anadrol]

here it is!

[Richard85]

Originally posted by majsi98
novanta miglia fuori da palermo in english 90 miles south of palermo sicily.

sweet dude good thing for the interent huh lol, I might be going to Sicily next summer, my family is Sicilain and we have some distant family out there, ill give you a shout bro, btw, what is malta like?

[majsi98]

Mediterenean bro , you know sea, sun, etc.... you are welcome here and you can buy test for your cow from the local pharmacy

[Richard85]

Originally posted by majsi98
Mediterenean bro , you know sea, sun, etc.... you are welcome here and you can buy test for your cow from the local pharmacy

Im there bro