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Monounsaturated and polyunsaturated fats differences,low carb for weight loss plan,carb free recipes uk,vegetarian paleo diet plan - Try Out

Note: It is technically more accurate to call saturated and unsaturated fats types of fatty acids, as it is specifically the fatty acid found in a fat that is either saturated or unsaturated. Health Effects Excessive consumption is not good because of their association with atherosclerosis and heart diseases. Unsaturated fats increase High-Density Lipoprotein (HDL or good cholesterol) and decrease Low Density Lipoproteins (LDL or bad cholesterol).
There are many different kinds of saturated and unsaturated fatty acids, and science is still trying to understand how they all function in the body.
Food industries around the world have been phasing out trans fats since the mid-2000s, often due to public demand or government regulation, but even food products that claim to have "0g of trans fat" may usually contain up to 0.5g legally.
In general, monounsaturated and polyunsaturated fats are believed to promote good cholesterol (HDL) by helping move bad cholesterol to the liver, where it can be metabolized. Understanding how carbohydrates, saturated fats, and unsaturated fats operate in the body is a topic of ongoing scientific research.
A small collection of notable studies from recent years regarding the relationship between saturated fats and cardiovascular disease. While most studies have focused on the alleged connection between saturated fats and cardiovascular disease, others have looked at possible links between these fats and cancer. It is important to know, though, that many foods have a combination of saturated and unsaturated fats. Doctors and dietitians usually follow what is presently mainstream science by telling their patients to limit the amount of saturated fats they eat in a day. These different chemical structures result in different physical properties for saturated and unsaturated triglycerides. Less than 10% of your total recommended calorific intake should be sourced from saturated fats. Fats are organic molecules made up of carbon and hydrogen elements joined together in long chains called hydrocarbons. These molecular shapes of various fats are important, because the shapes determine how the various fats act in the body. Yet humans have likely consumed unprocessed forms of saturated fats (such as organ meats from wild game, blubber from seals and whales, milk, or coconuts) for their entire existence. Early humans (and many hunter-gatherer groups today) consumed all parts of animals — including fatty tissues such as blubber, organs, and brains along with eggs from fish, fowl, and reptiles. Since humans evolved by consuming a diet of whole foods, fat intake from mono-, poly-, and saturated sources was distributed evenly. Much of our omega-6 and saturated fat intake is from refined fat sources, not from whole foods.
We need adequate fat to support metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). Fat we consume is digested and either used for energy, stored in adipose (fat) tissue, or incorporated into other body tissues and organs.
Many of our body tissues are lipid (aka fat) based, including our brains and the fatty sheath that insulates our nervous systems. Thus, blood levels of omega-3 fats are typically lower in plant-based eaters than in those who eat meat, so plant-based eaters should be particularly vigilant about proper fat intake.
Once everything is in order with your nutrition and lifestyle, consuming CLA (conjugated linoleic acid) might be another option. Due to the high prevalence of animal foods and tropical oils (from processed foods) and the low prevalence of whole plant foods in the modern diet, people tend to get too much saturated fat relative to unsaturated fat, and combine these saturated fats with refined carbohydrates.
Avoid industrially processed, artificially created, and factory farmed foods, which contain unhealthy fats. Free radicals are reactive molecular fragments that occur even in healthy cells, and can damage the cell. There is much marketing momentum behind some fats, like fish oils and seed oils, so taking into account how financial interests play a role is important in what the public and what professionals believe as truth. Dietary fats come in three different structures predominantly – saturated, monounsaturated, and polyunsaturated.
Saturated fats are very stable and remain solid at room temperature and below while turning into liquid above room temperature (they are liquid at human body temperature). Monounsaturated fats (MUFA) are liquid at room temperature and become cloudy in the refrigerator. Polyunsaturated fats (PUFA) are liquid at any temperature above freezing, are highly reactive, spoil quickly, & have two or more (”poly”) open double carbon bonds. Many fish live in waters near freezing temperatures and are required to have liquid fats (polyunsaturated fats).
It’s these structural differences that we need to pay close attention to when making dietary choices.
Just as liquid oils are necessary for organisms that can’t regulate their temperature but live at cold temperatures, saturated fats are necessary for organisms that live at high temperature or have a warm body temperature.
Since we are omnivorous, our consumption of polyunsaturates is reflected in our fat tissues.
Non-reactive saturated fats are best for our physiology because they do not breakdown into toxic by products (lipid peroxides) like PUFA do in such an environment.


An essential nutrient is a nutrient required for normal functioning that either cannot be synthesized by our body at all, or cannot be made in amounts adequate for good health, and thus must be obtained from a dietary source. Endogenously formed fats or saturated fats from the diet carry none of PUFA’s negatives effects. The fish oils are the most unsaturated fat (have the most double bonds) and pose many dangers for humans.
The third reason is true (although it’s another toxic effect) and the first two reasons are false and prove harmful. Tagged with aging, Alzheimers, brain degeneration, cell damage, coconut oil, DHA, dietary fats, digestion, EPA, fish oil, free radicals, functionalps, instability, lipid peroxides, omega 3, omega 6, PUFA, Ray Peat, Rob Turner, saturated fats, stability, stress, temperature, thyroid, tropical fruit, vegetable oil. This is a good summary of much of the same info on Ray Peats site, albeit a whole lot easier to read, Rays words can be a little stuttered and dense at times! Once I learned this info many, many years ago I started to cut PUFA’s out of my diet and noticed almost immediate benefits.
Most dietary recommendations suggest that, of the daily intake of fat, a higher proportion should be from unsaturated fats, as they are thought to promote good cholesterol and help prevent cardiovascular disease, whereas an overabundance of saturated fats is thought to promote bad cholesterol. Sources of HDL include onions and Omega-3 fatty acids like flax oil, fish, foods rich in fiber like grains. Polyunsaturated fats are where omega fatty acids, such as omega-3s and omega-6s, are found. Trans fats are actually a kind of unsaturated fat, but they stand out from other types of fat because they very rarely occur in foods naturally. Hydrogenation extends the shelf-life of foods, but it also solidifies fats that would otherwise be liquids. Too many saturated fats, too often, may increase bad cholesterol (LDL), clog arteries, and increase the risk of cardiovascular disease and events, such as heart attacks and strokes.
While numerous studies since the 1960s have found links between saturated fats, diseases, and cancers, several other large studies in recent years have found no significant correlation. Various studies have found links between saturated fatty acids and breast cancer[3], colorectal cancer[4], ovarian cancer[5], pancreatic cancer[6], and prostate cancer[7]; and at least one study found saturated fats contributed to the failure of prostate cancer treatments. Most experts recommend that no more than 25-35% of one's daily calories come from any fat, and that only 7-10% specifically come from saturated fats. Saturated fats, like butter or bacon grease, solidify at room temperature, while unsaturated fatty acids, like olive oil, tend to be liquid at room temperature. Carbs convert to sugar, and too many carbs increase the risk of diabetes and cardiovascular diseases.
Saturated fats cause a build up of LDL cholesterol in the blood stream, which blocks the arteries and leads to an INCREASED chance of developing atherosclerosis and other coronary heart diseases.
These molecules can be constructed in different ways, which creates different types of fat and their unique properties.
Palm and coconut also contain medium chain fats, which can support health and optimal body composition. Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham heart study. Meat, fish, and colorectal cancer risk: the European prospective investigation into cancer and nutrition. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications.
Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men. Effects of dietary polyunsaturated n-3 fatty acids on dyslipidemia, and insulin resistance in rodents and humans. Fish consumption, n-3 fatty acids, and colorectal cancer: a meta-analysis of prospective cohort studies. Intake of very long chain n-3 fatty acids from fish and the incidence of heart failure: the Rotterdam Study.
The preventable causes of death in the United States: Comparative risk assessment of dietary, lifestyle and metabolic risk factors.
Essential fatty acids and their metabolites could function as endogenous HMG-CoA reductase and ACE enzyme inhibitors, anti-arrhythmic, anti-hypertensive, anti-atherosclerotic, anti-inflammatory, cytoprotective, and cardioprotective molecules. Considering the Contribution of US Agricultural Policy to the Obesity Epidemic: Overview and Opportunities. Unsaturation means that some hydrogen atoms have been removed, and this opens the structure of the molecule in a way that makes it susceptible to attack by free radicals.
When unsaturated oils are exposed to free radicals they can create chain reactions of free radicals that spread the damage in the cell, and contribute to the cell’s aging.
Anyone who has a conflict of interest in the matter (a reason to gain financially) should not be trusted on the matter – think Charles Poliquin and Udo Erasmus. Saturated fats do not contain any double bonds between carbon atoms like those seen in their unsaturated counterparts. MUFA have one (“mono”) double carbon bond and are relatively stable but this double bond can be affected by oxygen, temperature, and light over time which contributes to MUFA’s instability.


Oxygen, light, and temperature can easily break these fats apart at the site of the double bonds and create free radicals (lipid peroxides) that destroy important enzymes and damage vital energy producing cell structures.
It’s important to also note that when the body forms fats from carbohydrate, it does not form these unstable, toxic fats.
PUFA harm fetal and childhood development, immunity, mitochondrion health, thyroid function, and the activity of key enzyme involved in energy production called cytochrome oxidase . EPA and DHA, polyunsaturated fats found in fish, have five and six double bonds respectively. Aspirin, vitamin E, and a PUFA-deficient diet produce similar effects without the suppressive effects on the immune system and thyroid.
It’s the formation of this resinous material that should make polyunsaturates garner more attention in discussions regarding heart disease. This mega market for PUFA still exits today to the financial benefit of seed and fish oil manufacturers but to the detriment of human health.
Now when I have PUFA I can feel the effect of them pretty much straight away, and there also seems to be a washout period.
However, a few studies have found that little evidence for a strong link between the consumption of saturated fat and cardiovascular disease. Manufacturers created this process partly because saturated fats, which had been used previously, had grown very unpopular; however, there was still a need to create foods that would last.
It is possible that saturated and unsaturated fatty acids are much more complex and nuanced than previously thought.
The body often needs the things it cannot make itself (such as essential fatty acids), but often needs little of the things it contains in high amounts (it produces it with other compounds, and therefore doesn't need as much). Unsaturated fats increase the amount of HDL cholesterol, which DECREASES the amount of LDL cholesterol in the bloodstream, therefore DECREASING the likelihood of blocked arteries and thus coronary heart diseases. For example, 100% saturated fats don’t exist but rather a saturated fat will contain mostly saturated fat as well as smaller amounts of monounsaturated fat and polyunsaturated fat. The carbon atoms of saturated fats are saturated with single bonds to hydrogen atoms; the carbon atoms have the maximum amount of hydrogen atoms. This difference between the fats of a fish and the fats of cow’s milk from which butter is derived is explained by their different structures.
For example, if a fish had predominantly saturated fats in its tissues, it would have hardened fat and wouldn’t be able to move through cold water.
A predominance of liquid polyunsaturated fatty acids in a coconut’s tissues would quickly go rancid and breakdown at such temperatures just as they do when exposed to heat and oxygen in our body. These fats also promote estrogen, development of age pigmentation, liver inflammation, heart damage, brain degeneration, slowed detoxification, and depressed longevity. EPA and DHA are ideal for cold waters, but your body temperature is far warmer and not suited for such fats.
The use of x-rays to reduce inflammation in rheumatic sufferers brought about atrophy, fibrosis, and cancer. Unfortunately, these solid trans fats have the same effects that saturated fats have: they clog the arteries.
They are being replaced with interesterified saturated fats and sometimes with traditional saturated fats, such as lard or palm oil. Further research is required to know if there is an actual link between saturated fat and these illnesses. So each carbon atom can bond with two hydrogen atoms, and is said to be "saturated" with hydrogen.
Just because saturated fats are within our body doesn't mean high consumption of them is good for you. Because of this chemical configuration, saturated fats are generally solid at room temperature. This means that oxygen, light, or temperature does not easily break these bonds apart and change them. Amazonian fish and soy beans living or growing respectively in hot temps have more saturated fat in their tissues relative to the same species living or growing in colder environments. PUFA are protectively found in seeds, nuts, beans, and above ground vegetables to inhibit the digestion of grazing animals except those which have developed a digestive physiology to overcome them (herbivores).
So these carbon atoms can only bond with one hydrogen atom instead of two, and are said to be "unsaturated".A fatty acid with a single double bond is a monounsaturated fatty acid, while a fatty acid with two or more double bonds is known as a polyunsaturated fat. It comes down to what studies report, reading those studies, understanding those studies and how to tell if they're good or not.
The warm, oxygen-rich internal environment of humans isn’t the place for large amounts of reactive polyunsaturates.
And those thousands of studies by main stream and alternative researcher showing the negatives of saturated fats are usually pretty good.



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