LCHF Diet-- Are we eating the healthy Fats ?

[namaha]

As a part of LCHF diet , we aim at eating 60-70% of our daily calories from Fat.

Saturated fats is supposed to be the most preferred form of fats which most LCHF practitioners follow by eating cheese , egg, full fat Dairy fats, coconut etc .

But LCHF practitioners also resort to consuming a lot of extra virgin olive oil which basically consists of MUFA-mono unsaturated Fatty acid ( Olive oil contains 75 % MUFA ) and claim benefits.

Similarly LCHF experts recommend eating omega 3 fatty acid which is Alpha Linolenic Acid. It is an classified as EFA- essential fatty acid and it gets converted in to EPA and DHA which is proven to have anti- inflammatory properties and CV benefits. The only issue with ALA is that the conversion efficiency in human body is poor, though ALA seems to have standalone benefits for us. Experts recommend to eat the fatty fish such as Tuna, Mackerel, anchovies and salmon etc to get your dose of EPA/ DHA or simply take fish oil supplements. EPA/ DHA , ALA are nothing but PUFA. Nevertheless, we especially the vegans and vegetarians practising LCHF keep eating walnuts, flax seeds, chia seeds as a source of ALA omega 3.

At the same time we don't recommend veg oils such as Sunflower , Soyabin, Safflower, peanut oil as these contain PUFA (omega 6) which are unstable in cooking.

My question to our LCHF Experts:

Given the fact that SFA, MUFA, Omega 3 PUFA are all considered healthy fats - what should be the ideal ratio of healthy fats we should be consuming among all the three - SFA, MUFA and omega 3- PUFA ???

If any science based study/ trials has been conducted to figure out the effects of consuming these healthy fats in different ratio's on HBA1C and lipid profile ????

Request your views if you had any personal experience or you come across any science based study.

[namaha Administrator]

My Dear concerned

Thanks for the Very interesting information which I was very keen to know.

Is there any Evidence based study or article on this ??

Also Request all if they have any knowledge on the subject.

Thanks

Best regards

[namaha Administrator]

Dear Concerned

Do you have some links in digital media of Barry groves 2011 wise traditions presentations Eat fats and control diabetes.

I find one answer in Quora where someone from USA has answered which to a great extent matching with your answer.

He says our adipose fats in 1960 consisted of 60% MUFA, 30% SFA, and 10% PUFA, though specifically omega 3 fats not mentioned.

He also says in a study in 2008 for which he has given a link in his response that in 2008, in USA the PUFA content in an average American adipose tissue has gone up from 10 to 20% (in terms of -linoleic Acid which is a omega 6 fats) at the cost of MUFA and SFA .

quora.com/Is-fat-stored-as-...

[namaha Administrator]

Thanks concerned !

An intersting article !

[Luckysugar]

Thanks Concerned for sharing this interesting information. BTW, I never know that fish contain high PUFA.

[namaha Administrator in reply to Luckysugar]

Yes and no. Deep sea fish such as Salmon, Tuna, Anchovies, Mackerel have PUFA called EPA/EHA. Also called omega 3 fatty acid which is proven to have anti- inflammatory properties and CV benefits. ADA and AHA recommend eating sea fatty fish.

River / pond fish don't have much pufa omega 3.

[Praveen55 Moderator in reply to namaha]

PUFA >> Omega 3 and Omega 6.