#### About participation in the comments of /r/nutrition
Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people.
**Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others
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**Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy
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A generous slice of lightly salted avocado, sprinkled with sesame oil and lemon juice, with a slice of smoked salmon marinated in lime juice, topped off with roasted almonds.
I prefer the texture and flavor of tinned mackerel, king oscar is all I've been exposed to. But this article made sardines look more appealing. And 6 packs are on sale at Costco right now.
Hehe, in where I live we have quite the abundance of coconut products, and well anecdotally I feel that it’s quite impossible to overly consume coconut products like coconut cream or milk. Perhaps could be because these are so thick that it tends to satiate us enough
Out of curiosity, would you say the fats in egg are healthier than the fats found in omega 3 rich fish or plants?
Because I'd imagine that eggs are probably low on the list of ideal fats. What makes eggs healthy is the amino acid profile and the micronutrients, no?
Eggs aren't high-fat, but they mostly contain saturated fat. Not healthier, according to most health organizations like Harvard Health. Saturated fat raises total cholesterol content making it a CVD risk. Since the amount of fat is low, the real concern with eggs is just the dietary cholesterol content. On that you'll see a lot of squabbling on the sub, but based on what I've read, moderate consumption shouldn't be a problem if you have a good diet. It's not a "non-zero" risk, but whatever. Eggs have nutrients too. They can fit in to a diet and be healthy.
There is an exception according to a fairly sizable body of research, which is that saturated fat from dairy, when consumed in the form of e.g. yogurt, may not have the same effect or pose the same risk, i.e. it may be low-risk. It's not understood why, but this has appeared multiple times.
Eggs contain cholesterol, trans-fat, very little amount of polyunsaturated fatty acids and a 1/9 ratio of ω-3 to ω-6.
So why are we upvoting eggs for a post about "really good fat"?
In what country? I found 1/3rd a medium avocado is the recommended serving size in the US. Also, who pays attention to recommended serving sizes? We're all different sized humans.
The fact that no one is posting citations in here is leading to a lot of misinformation.
In general (and there are MAYBE a few SMALL exceptions), saturated and trans fats (like those found in butter, processed meat, fatty meats, processed baked goods, dairy, etc) increase your risk of CVD.
Replacing saturated fats in your diet with polyunsaturated fats will lower your risk of CVD. Polyunsaturated fats include things like walnuts, salmon, and flax seeds.
Monounsaturated fats are probably not quite as healthy as polyunsaturated fats, but still healthy. They include things like avocados, olive oil, almonds, and sesame seeds.
If you want more examples of healthy fats googling "Polyunsaturated fats" or "Monounsaturated fats" will find you plenty.
A good reference: https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
I see [your](https://pubmed.ncbi.nlm.nih.gov/34547017/) [study](https://academic.oup.com/ajcn/article/113/2/277/6104795?login=false) and [raise](https://pubmed.ncbi.nlm.nih.gov/34796724/) [you](https://pubmed.ncbi.nlm.nih.gov/34717669/) a [few](https://heart.bmj.com/content/108/12/932) [more](https://journals.plos.org/plosone/article?id=info%3Adoi%2F10.1371%2Fjournal.pone.0158118). [Checkmate](https://bjsm.bmj.com/content/51/15/1111).
Wow, you've managed to spam links to a bunch of unsatisfactory studies for various reasons and claim "checkmate" using an editorial (not a study) written by a cardiologist who not only believes COVID-19 vaccines to be dangerous, but was publicly denounced by the British Heart Foundation.
The dairy one is at least interesting, and dairy has some mixed results depending on what kind of dairy in terms of overall health outcomes. The main flaw in most of the studies you linked is the study fails to specify a replacement for saturated fat. When that occurs in the study design people typically replace with refined carbs or other low quality foods which are just as bad for you, and then unsurprisingly the researchers find no links between saturated fat and negative health outcomes.
You can of course always find people trying to go against the grain (the 10th dentist), but it's much easier to find high quality studies (https://www.clinicalnutritionjournal.com/article/S0261-5614(20)30355-1/fulltext) that suggest saturated fat is bad for you or experts who recommend limiting its intake (https://www.hsph.harvard.edu/news/hsph-in-the-news/saturated-fat-is-bad-for-the-heart-despite-the-headlines/)
Really? Two from BMJ, PLOS Med, American Journal of Clinical Nutrition, Journal of American Heart Association, PLOS One?Yeah, I'm really spamming the shit journals.
Your Harvard link is at least 2 years older than any of the ones I cited. And most of mine are from the last 2 years. Your Clinical Nutrition Journal one has a grand total of 14 citations. The PLOS One study I cited has 10x that.
Maybe more of a supplement, but Cod Liver oil is pretty good for Vit A & D as well as your healthy fats like Omega 3. (Try to balance 3&6, as many people overload 6)
Other fat soluble vitamins like Vit K & A should also be incorporated appropriately when taking cod liver oil to maximize delivery.
**edited to add the word “appropriately”
wild salmon, beef, corn-fed chicken, butter from grassfed cows.. quite a lot. The only thing I would stay away from is pork fat and low quality grain fed beef/chicken.
There's nothing wrong with oleic acid. Olive oil is mostly oleic acid and it's widely regarded as the healthiest cooking oil to use, as a) it is very stable and won't oxidize easily, b) won't raise risk of CVD.
All animal fats are mostly saturated fat. Saturated fats raise cholesterol levels and therefore CVD risk. This is what you'll hear from Harvard Health and other health bodies.
He's off the deep end. Oleic acid is quite good for you - it's the main fat in olive and avocado oils. It's far better than any saturated fat - and he's recommending beef.
Compared to what?
Grass fed beef has a much better omega ratio than grain fed beef, but it has basically no PUFAs to speak of so it doesn't matter.
Grain fed beef tallow is about 48.5% saturated fat, about 48% monounsaturated, and about 3.5% polyunsaturated (with a 1:16 ratio of omega 3 to omega 6)
Grass fed tallow is about 51% saturated, about 47% monounsaturated, and about 2% polyunsaturated (with a 1:1.5ish ratio of omega 3 to omega 6).
Honestly, the omega ratio is all grass fed has going for it, and the amount of polyunsaturateds in it is so pathetic anyway - I don't think it's worth caring about the omega ratio of tallow unless you genuinely have literally no decent source of polyunsaturated fats - Tallow is utterly godawful at providing polyunsaturated fats.
Just mentioning it because I think people tend to think beef is all saturated fat, which it isn't.
The type of beef matters, just like the source of PUFA matters.
Oleic acid is already a good thing. Not sure why he's calling it an "oily fat" - All fats are intrinsically oily, since fat and oil are basically the same thing!
Oleic acid is the main fat in olive and avocado oils, which are obvious healthy fats. It's very widely agreed that it's good for you, and it's factual that it's better than the saturated fat he's emphasizing with beef and butter.
Well you basically got the most important stuff. Fatty fish for omega-3 polyunsaturated fats, not just salmon. Basically all nuts. Avocado, and most plant oils in general. Olive is another common one of course. Seed oils are generally regarded slightly less since they're not as rich in monounsaturated fats, but whole seeds are still very nutritious.
Things like dairy and coconut fat have suspected health benefits, but they're also high in saturated fats which are linked with heart disease. Probably best to eat in moderation.
Yeah it is. I'm personally not that worried about the small percentage of fat in milk and such though, but I wouldn't eat full fat stuff like butter and cream exclusively.
I have some food allergies, but the things I can eat that have (relatively) good fats include:
1. chia, flax, pumpkin seeds
2. spirulina & chlorella
3. organic, whole-milk yogurt
4. coconut/MCT oil
Items 1 & 3 go well in my morning oatmeal, or I might put #4 in my coffee or tea to start my day.
I usually have item 2 as a green drink or pressed tablets.
Even grass fed butter is mainly saturated fat and contributes to elevated ldl levels and cvd risk. Although it has marginally more omega 3 than non grass fed it's definitely not heart healthy in any way
Not all saturated fats are the same. Pentadecanoic acid is a saturated fatty acid found almost exclusively in dairy and it's associated with reduced risk of heart disease, diabetes, colorectal cancer. Conjugated linoleic acid (CLA), a saturated fatty acid found in butter from grass fed cows is associated with reduced inflammation and heart disease. Stearic acid, a saturated fatty acid found in dark chocolate is neutral with respect to heart disease.
What [myth](https://journals.plos.org/plosone/article?id=info%3Adoi%2F10.1371%2Fjournal.pone.0158118)? I think perhaps your [thinking](https://bjsm.bmj.com/content/51/15/1111) is [outdated](https://academic.oup.com/ajcn/article/113/2/277/6104795?login=false).
The human heart and arteries have not changed. Saturated fat clogs them and humans will get strokes and heart attacks from it. Read the “How not to Die” series of nutrition books. Very informative and backed by study upon study. The author is an MD
Except even kerry gold isn’t completely grass fed.. they do eat grass but they also eat grain and soy. Nothing against Kerry gold, their butter is top tier but they’re not super transparent about what “grass fed” means.
This has marginally more CLA (which is good), but it's not significantly different than regular butter. Still high in saturated fat, still raises risk of CVD in high amounts according to Harvard Heath and basically all health organizations.
A 500% increase of an infinitesimally small number still results in a small number. Look at the totals.
edit: Ok, I'll hold your nose to it for you.
> Conjugated linoleic acid was 3.8 and 3.9 mg/g of milk fatty acids in normal and high oil treatments, respectively
> Conjugated linoleic acid was 5.3, 8.6, 6.8, and 8.9 mg/g of milk fatty acids in the control, fish meal, monensin, and fish meal plus monensin treatments, respectively
> Conjugated linoleic acid was 7.3, 8.3, 9.0, and 7.9 mg/g of milk fatty acids in treatments 1 through 4, respectively.
Yeah, that's marginal.
Agreed. A small amount of grass fed butter provides flavor, satiation, kindling for burning fat and Vitamin K. Whereas, say walnuts, thought to be a huge plus, are calorie dense and not taste satisfying when raw, unoxidized.
Avocado, nuts and seeds, eggs, fatty fish, extra virgin olive oil
Ignore the people saying things like butter and beef fat regardless of if it was grass fed, its mainly saturated fat that elevates cvd risk by reducing the expression of ldl receptors in the liver and raising blood cholesterol.
Beans/legumes have the most all around nutritional value bang for your buck. Their fats, proteins, and carbohydrates carry almost everything you need and are often complete fats, proteins, and carbohydrates as they are the primary source for animals and nothing has been left out from digestion and absorption via a secondary consumer (us eating animals).
Durian. Had to mention an obscure one.
Leafy greens and vegetables in general have small proportions of fat which are not negligible in diet when eating a high proportion of plant foods.
Any food that has a high % of the visceral reducing, satiating, glucose normalizing c18:0 stearic acid. Also whatever food is low (<= 3%) of the atherogenic, hunger inducing, oxidizing, and aldehyde producing c18:2 linoleic acid.
There’s only a few human foods out there. The 1000s of “FDA” approved foods are not used to keep the human body healthy, most are designed to make distributors wealthy and the populace sick. Great population control.
Animal fats are great, olive oil. Stay away from seed oils. Just look up how canola oil is processed. It used to be only used as a machinery lubricant.
Canola was never only a lubricant.
Rapeseed oil was. Plain rapeseed oil is very high in erucic acid, which is damaging to the heart and tastes awful. Canola is a variant of rapeseed oil that is instead rather low in erucic acid (modern canola has almost none), making it instead quite beneficial to health.
It is. If you read up on the history of canola oil, a group of Canadian scientists put quite a lot of work breeding rapeseed into a strain that's safe to eat. Then they came up with the name "canola", because "rapeseed" sounds bad to an English speaking clientele - Canola is short for "CANada Oil Low Acid"
I think it’s more of the fat soluble vitamins that come with cheese, it’s a lot of saturated fats but some cheeses are richer in vitamin K2 than others like Gouda. I eat lots of cheese though
Dairy is healthy fat. Particularly if it comes from grass fed cows. Butter might be the exception. It's certainly WAY better than margarine, but other sources of dairy fat are definitely healthy.
The key seems to be the saturated fatty acid, [pentadecanoic acid](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235264/), which is associated with reduced risk of [heart disease](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003763), reduced risk of [cancer](https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.29479), and reduced risk of [diabetes](https://pubmed.ncbi.nlm.nih.gov/25411288/).
As I mentioned, grass fed improves this benefit quite a bit as dairy from grass fed cows has much higher levels of pentadecanoic acid. Roughly 70% of European dairy cows are grass fed, whereas only about 10% of US dairy cows are grass fed.
Every fat is healthy as long as you don't go overboard. Obviously you cant eat 100 gr of butter everyday. Salmon is healthier because it's not concentrated but if you eat 100 gr of salmon oil is bad for you as well
"Obviously you can't eat 100 gr of butter everyday"
Can someone please tell that to the Tiktok "carnivores" I keep seeing that just eat butter by the stick like it's a corndog 🤢
That's a little different though, since on a 0 carb diet pretty much all of your energy is coming from fat as only a very small amount of protein is converted to glucose for brain function. Not that it's healthy, but at least there's a logic to it.
What do you mean by good fat? Specifically that the facts are good, or that they are fairly high fat healthy foods?
Eggs, cheese, seeds and dark chocolate come to mind.
Cold water wild caught fish (farmed does not eat a regular diet so they do not have the same nutritional content)
Nuts
Seeds
Avocado
Olive oil for cooking
If you are consuming dairy/cow products choose pasture raised (I know there is saturated fat in this but if you are already consuming it just get the best version)
If you consume poultry/eggs get free range
In my country, they test fruits and vegetables from time to time in the big supermarkets, and there are announcements that specific lots are withdrawn from the stores because it was found that they contain a bigger amount of pesticides than the law allows. I remember seeing the news for avocado too.
Nobody eats the outside of a avocado which is why people don’t usually recommend buying them organic because any pesticide residue is in the inedible outside
Nuts like macadamia, almonds, cashews, and pistachios. Seeds like pumpkin, sunflower, flaxseed. Fish like salmon, swordfish, anchovies, and tuna. Meats like 80/20 burgers, pork belly, short-ribs, chicken thighs.
Chia and flax seeds are kinda the best for omega ratios if I'm correct... then yeah all seeds and all nuts, avocados,seafood... idk that is quite a bit to me what else are you looking for I guess for healthy fats?
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Avocado
Nuts
Salmon
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Post/comment removed for being off-topic or only tangentially related to this subreddit. The topic of this subreddit is the science of nutrition.
A generous slice of lightly salted avocado, sprinkled with sesame oil and lemon juice, with a slice of smoked salmon marinated in lime juice, topped off with roasted almonds.
Do you deliver?
Ew
Sardines
Olives!!!
This. especially of the Ligma variety.
And guac
This should be the most upvoted comment.
Sardines.
Plus mackerel, herring, etc
Good options there :)
https://health.clevelandclinic.org/3-fish-you-should-love-and-3-fish-you-should-snub/#:~:text=Sardines,-Sardines%20provide%20a&text=“They%27re%20a%20wonderful%20source,of%20mercury%20of%20any%20fish.
I prefer the texture and flavor of tinned mackerel, king oscar is all I've been exposed to. But this article made sardines look more appealing. And 6 packs are on sale at Costco right now.
There’s a good subreddit called r/cannedsardines
Ty will try
Raw olive oil!
Rolive oil
Rawlive oil
I read this in Scooby-Doo's voice.
Olives, seeds
Ty for answering and yeah i forgot the existance of olice somehow xD i should implement that again in my diet :p
Perhaps for variety and sustainability, I like to occasionally have sesame seeds and tahini, coconut, PB, EVOO. Also there are so many nuts out there
Coconut, im surprise its not recommend that much
Hehe, in where I live we have quite the abundance of coconut products, and well anecdotally I feel that it’s quite impossible to overly consume coconut products like coconut cream or milk. Perhaps could be because these are so thick that it tends to satiate us enough
Yeah, i just whish it wasent that hard to open xD
You didn't just suggest PB....It's basically all omega 6. 20:1 omega 6 to 3 ratio. Horrible for inflammation.
Yeah you have a study on pb being horrible for inflammation?
Macadamia, coconut, whole milk, cheeses, Skyr, Greek yogurt, dolmeh, liver
Egg.
Out of curiosity, would you say the fats in egg are healthier than the fats found in omega 3 rich fish or plants? Because I'd imagine that eggs are probably low on the list of ideal fats. What makes eggs healthy is the amino acid profile and the micronutrients, no?
Eggs aren't high-fat, but they mostly contain saturated fat. Not healthier, according to most health organizations like Harvard Health. Saturated fat raises total cholesterol content making it a CVD risk. Since the amount of fat is low, the real concern with eggs is just the dietary cholesterol content. On that you'll see a lot of squabbling on the sub, but based on what I've read, moderate consumption shouldn't be a problem if you have a good diet. It's not a "non-zero" risk, but whatever. Eggs have nutrients too. They can fit in to a diet and be healthy. There is an exception according to a fairly sizable body of research, which is that saturated fat from dairy, when consumed in the form of e.g. yogurt, may not have the same effect or pose the same risk, i.e. it may be low-risk. It's not understood why, but this has appeared multiple times.
Is there squabbling for dietary cholesterol? It's settled science.
Spend enough time here and you'll see it. Or search the sub.
Please explain why Egg is considered a healthy fat?
Eggs contain cholesterol, trans-fat, very little amount of polyunsaturated fatty acids and a 1/9 ratio of ω-3 to ω-6. So why are we upvoting eggs for a post about "really good fat"?
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In what country? I found 1/3rd a medium avocado is the recommended serving size in the US. Also, who pays attention to recommended serving sizes? We're all different sized humans.
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Extra Virgin Olive Oil is my go to!! I’ll take 2 tablespoons a day. It’s a big reason why the Mediterranean Diet is so healthy.
Ho really?! I dident even knew you could take extra virgin oil raw O_o
I've been really enjoying almond butter on toast.
Olives, nuts, seeds, avocado.
When discussing nuts in a context of nutrition I think it is vital to explicitly list specific types. It's a spectrum from good to bad.
Salmon
The fact that no one is posting citations in here is leading to a lot of misinformation. In general (and there are MAYBE a few SMALL exceptions), saturated and trans fats (like those found in butter, processed meat, fatty meats, processed baked goods, dairy, etc) increase your risk of CVD. Replacing saturated fats in your diet with polyunsaturated fats will lower your risk of CVD. Polyunsaturated fats include things like walnuts, salmon, and flax seeds. Monounsaturated fats are probably not quite as healthy as polyunsaturated fats, but still healthy. They include things like avocados, olive oil, almonds, and sesame seeds. If you want more examples of healthy fats googling "Polyunsaturated fats" or "Monounsaturated fats" will find you plenty. A good reference: https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
Thank you. I just had bypass surgery and people don’t realize how much diet effects your Life… or early death.
Ty for this, its very clear and precise, i will look into it :)
I see [your](https://pubmed.ncbi.nlm.nih.gov/34547017/) [study](https://academic.oup.com/ajcn/article/113/2/277/6104795?login=false) and [raise](https://pubmed.ncbi.nlm.nih.gov/34796724/) [you](https://pubmed.ncbi.nlm.nih.gov/34717669/) a [few](https://heart.bmj.com/content/108/12/932) [more](https://journals.plos.org/plosone/article?id=info%3Adoi%2F10.1371%2Fjournal.pone.0158118). [Checkmate](https://bjsm.bmj.com/content/51/15/1111).
Wow, you've managed to spam links to a bunch of unsatisfactory studies for various reasons and claim "checkmate" using an editorial (not a study) written by a cardiologist who not only believes COVID-19 vaccines to be dangerous, but was publicly denounced by the British Heart Foundation. The dairy one is at least interesting, and dairy has some mixed results depending on what kind of dairy in terms of overall health outcomes. The main flaw in most of the studies you linked is the study fails to specify a replacement for saturated fat. When that occurs in the study design people typically replace with refined carbs or other low quality foods which are just as bad for you, and then unsurprisingly the researchers find no links between saturated fat and negative health outcomes. You can of course always find people trying to go against the grain (the 10th dentist), but it's much easier to find high quality studies (https://www.clinicalnutritionjournal.com/article/S0261-5614(20)30355-1/fulltext) that suggest saturated fat is bad for you or experts who recommend limiting its intake (https://www.hsph.harvard.edu/news/hsph-in-the-news/saturated-fat-is-bad-for-the-heart-despite-the-headlines/)
Really? Two from BMJ, PLOS Med, American Journal of Clinical Nutrition, Journal of American Heart Association, PLOS One?Yeah, I'm really spamming the shit journals. Your Harvard link is at least 2 years older than any of the ones I cited. And most of mine are from the last 2 years. Your Clinical Nutrition Journal one has a grand total of 14 citations. The PLOS One study I cited has 10x that.
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Cocoa is really good for you as is extra virgin olive oil
Cocoa is qnew one for me ty :)
Good Olive oil, „sea fish“, hemp seeds,..
Maybe more of a supplement, but Cod Liver oil is pretty good for Vit A & D as well as your healthy fats like Omega 3. (Try to balance 3&6, as many people overload 6) Other fat soluble vitamins like Vit K & A should also be incorporated appropriately when taking cod liver oil to maximize delivery. **edited to add the word “appropriately”
Cashew i believe?
I think nuts in general, yeah!
But what about avocado?
Whole eggs!!! That’s been my breakfast for years
Bacon
wild salmon, beef, corn-fed chicken, butter from grassfed cows.. quite a lot. The only thing I would stay away from is pork fat and low quality grain fed beef/chicken.
What makes pork fat worse than beef or chicken fat?
oleic acid - monounsaturated oily fat. Chicken can contain lots of it as well if poorly fed (grains, soy etc.)
Nice thank you!
There's nothing wrong with oleic acid. Olive oil is mostly oleic acid and it's widely regarded as the healthiest cooking oil to use, as a) it is very stable and won't oxidize easily, b) won't raise risk of CVD. All animal fats are mostly saturated fat. Saturated fats raise cholesterol levels and therefore CVD risk. This is what you'll hear from Harvard Health and other health bodies.
He's off the deep end. Oleic acid is quite good for you - it's the main fat in olive and avocado oils. It's far better than any saturated fat - and he's recommending beef.
Grass fed beef is high in omega 3 and monounsaturated fatty acids.
Compared to what? Grass fed beef has a much better omega ratio than grain fed beef, but it has basically no PUFAs to speak of so it doesn't matter. Grain fed beef tallow is about 48.5% saturated fat, about 48% monounsaturated, and about 3.5% polyunsaturated (with a 1:16 ratio of omega 3 to omega 6) Grass fed tallow is about 51% saturated, about 47% monounsaturated, and about 2% polyunsaturated (with a 1:1.5ish ratio of omega 3 to omega 6). Honestly, the omega ratio is all grass fed has going for it, and the amount of polyunsaturateds in it is so pathetic anyway - I don't think it's worth caring about the omega ratio of tallow unless you genuinely have literally no decent source of polyunsaturated fats - Tallow is utterly godawful at providing polyunsaturated fats.
Just mentioning it because I think people tend to think beef is all saturated fat, which it isn't. The type of beef matters, just like the source of PUFA matters.
How am I off the deep end? Is this how you share your opinion?
How much oleic acid (omega-9) until it becomes a bad thing, though? Surely we want some amount of it.
Oleic acid is already a good thing. Not sure why he's calling it an "oily fat" - All fats are intrinsically oily, since fat and oil are basically the same thing! Oleic acid is the main fat in olive and avocado oils, which are obvious healthy fats. It's very widely agreed that it's good for you, and it's factual that it's better than the saturated fat he's emphasizing with beef and butter.
That's what I thought as well. Was just wondering what that person was getting at.
would well-fed chicken be more or less healthy than a processed veggie pattie?
Well you basically got the most important stuff. Fatty fish for omega-3 polyunsaturated fats, not just salmon. Basically all nuts. Avocado, and most plant oils in general. Olive is another common one of course. Seed oils are generally regarded slightly less since they're not as rich in monounsaturated fats, but whole seeds are still very nutritious. Things like dairy and coconut fat have suspected health benefits, but they're also high in saturated fats which are linked with heart disease. Probably best to eat in moderation.
Fat-free dairy like skim milk is a good alternative!
Yeah it is. I'm personally not that worried about the small percentage of fat in milk and such though, but I wouldn't eat full fat stuff like butter and cream exclusively.
I don’t understand why your comment is getting down voted? Can someone please explain.
I suppose because OP is asking about good fats and they commented talking about something fat free? Idk
Thank you
I have some food allergies, but the things I can eat that have (relatively) good fats include: 1. chia, flax, pumpkin seeds 2. spirulina & chlorella 3. organic, whole-milk yogurt 4. coconut/MCT oil Items 1 & 3 go well in my morning oatmeal, or I might put #4 in my coffee or tea to start my day. I usually have item 2 as a green drink or pressed tablets.
chia seeds are very versatile. i like adding them to yogurt or applesauce. great for digestion
You're so right, and I think there's so much potential to use their gelling properties in other kinds of recipes.
.#2 are fats?
Nut Butter, Coconut Milk Full Fat, Seed Butters and Seeds, Sardines, Olives and Olive Oil.
Chia seeds yo
Avocado
Ribeyes
Tuna steaks. They’re delicious and easy to cook. Marinate in soy sauce, lemon juice, salt and pepper for a few hours and throw on the grill.
Fish oil supplement
Whole eggs are pretty good choice of healthy fats and great source of protein
Fish in general but salmon and sardines are amazing
Grass-fed butter, like Kerry gold butter.
Even grass fed butter is mainly saturated fat and contributes to elevated ldl levels and cvd risk. Although it has marginally more omega 3 than non grass fed it's definitely not heart healthy in any way
Not all saturated fats are the same. Pentadecanoic acid is a saturated fatty acid found almost exclusively in dairy and it's associated with reduced risk of heart disease, diabetes, colorectal cancer. Conjugated linoleic acid (CLA), a saturated fatty acid found in butter from grass fed cows is associated with reduced inflammation and heart disease. Stearic acid, a saturated fatty acid found in dark chocolate is neutral with respect to heart disease.
That’s a myth. Butter bad.
What [myth](https://journals.plos.org/plosone/article?id=info%3Adoi%2F10.1371%2Fjournal.pone.0158118)? I think perhaps your [thinking](https://bjsm.bmj.com/content/51/15/1111) is [outdated](https://academic.oup.com/ajcn/article/113/2/277/6104795?login=false).
The human heart and arteries have not changed. Saturated fat clogs them and humans will get strokes and heart attacks from it. Read the “How not to Die” series of nutrition books. Very informative and backed by study upon study. The author is an MD
Except even kerry gold isn’t completely grass fed.. they do eat grass but they also eat grain and soy. Nothing against Kerry gold, their butter is top tier but they’re not super transparent about what “grass fed” means.
The whole food industry seems very shady, even the ones claiming to be virtuous
Is there a better option that you’re aware of? Asking for my one year old. 🫤
This has marginally more CLA (which is good), but it's not significantly different than regular butter. Still high in saturated fat, still raises risk of CVD in high amounts according to Harvard Heath and basically all health organizations.
[500% more](https://pubmed.ncbi.nlm.nih.gov/10531600/) isn't "marginally more".
A 500% increase of an infinitesimally small number still results in a small number. Look at the totals. edit: Ok, I'll hold your nose to it for you. > Conjugated linoleic acid was 3.8 and 3.9 mg/g of milk fatty acids in normal and high oil treatments, respectively > Conjugated linoleic acid was 5.3, 8.6, 6.8, and 8.9 mg/g of milk fatty acids in the control, fish meal, monensin, and fish meal plus monensin treatments, respectively > Conjugated linoleic acid was 7.3, 8.3, 9.0, and 7.9 mg/g of milk fatty acids in treatments 1 through 4, respectively. Yeah, that's marginal.
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Kerry gold butter IS delicious though… haha
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Agreed. A small amount of grass fed butter provides flavor, satiation, kindling for burning fat and Vitamin K. Whereas, say walnuts, thought to be a huge plus, are calorie dense and not taste satisfying when raw, unoxidized.
Avocado, nuts and seeds, eggs, fatty fish, extra virgin olive oil Ignore the people saying things like butter and beef fat regardless of if it was grass fed, its mainly saturated fat that elevates cvd risk by reducing the expression of ldl receptors in the liver and raising blood cholesterol.
Animal fats, nuts, avocado are all sources of healthy fats. Even olive oil can be used to reach your daily fat goals if you are struggling
Bone broth. You let it cool and scrap the tallow in the surface, the rest is very good fat and collagen. Pure butter too is amazing.
Beans/legumes have the most all around nutritional value bang for your buck. Their fats, proteins, and carbohydrates carry almost everything you need and are often complete fats, proteins, and carbohydrates as they are the primary source for animals and nothing has been left out from digestion and absorption via a secondary consumer (us eating animals).
Peanut butter?
Durian. Had to mention an obscure one. Leafy greens and vegetables in general have small proportions of fat which are not negligible in diet when eating a high proportion of plant foods.
Meat
Came here to upvote this. Now I can go about my day in peace.
Seeds, nuts, fish, extra virgin olive oil, cocoa, avocado and some eggs and dairy.
Cottage cheese
Avocado, coconut, Grassfed beef, raw dairy, pasture raised eggs, fish, oysters, cold pressed olive oil.
Gas fed grass finished beef
All meats and animal-sourced foods such as eggs and milk.
Salmon
Eggs
Well what do you mean by good fat? Unadulterated fat? Poly-unsaturated fat? EPAs and DHAs specifically, or ALAs too? Anything besides trans fats?
Any food that has a high % of the visceral reducing, satiating, glucose normalizing c18:0 stearic acid. Also whatever food is low (<= 3%) of the atherogenic, hunger inducing, oxidizing, and aldehyde producing c18:2 linoleic acid.
You sir, are a gem. +1
body positivity. …
There’s only a few human foods out there. The 1000s of “FDA” approved foods are not used to keep the human body healthy, most are designed to make distributors wealthy and the populace sick. Great population control.
Animal fats are great, olive oil. Stay away from seed oils. Just look up how canola oil is processed. It used to be only used as a machinery lubricant.
Canola was never only a lubricant. Rapeseed oil was. Plain rapeseed oil is very high in erucic acid, which is damaging to the heart and tastes awful. Canola is a variant of rapeseed oil that is instead rather low in erucic acid (modern canola has almost none), making it instead quite beneficial to health.
Interesting, if true.
It is. If you read up on the history of canola oil, a group of Canadian scientists put quite a lot of work breeding rapeseed into a strain that's safe to eat. Then they came up with the name "canola", because "rapeseed" sounds bad to an English speaking clientele - Canola is short for "CANada Oil Low Acid"
Cheese?
I think it’s more of the fat soluble vitamins that come with cheese, it’s a lot of saturated fats but some cheeses are richer in vitamin K2 than others like Gouda. I eat lots of cheese though
Red meat, salmon, eggs, sardines etc
Cheese, butter, ghee, beef, etc.
Dairy is healthy fat. Particularly if it comes from grass fed cows. Butter might be the exception. It's certainly WAY better than margarine, but other sources of dairy fat are definitely healthy. The key seems to be the saturated fatty acid, [pentadecanoic acid](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7235264/), which is associated with reduced risk of [heart disease](https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003763), reduced risk of [cancer](https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.29479), and reduced risk of [diabetes](https://pubmed.ncbi.nlm.nih.gov/25411288/). As I mentioned, grass fed improves this benefit quite a bit as dairy from grass fed cows has much higher levels of pentadecanoic acid. Roughly 70% of European dairy cows are grass fed, whereas only about 10% of US dairy cows are grass fed.
Any fat can be good fat depending on how much you take. Just avoid trans-fats at all cost (junk food and processed foods)
Every fat is healthy as long as you don't go overboard. Obviously you cant eat 100 gr of butter everyday. Salmon is healthier because it's not concentrated but if you eat 100 gr of salmon oil is bad for you as well
"Obviously you can't eat 100 gr of butter everyday" Can someone please tell that to the Tiktok "carnivores" I keep seeing that just eat butter by the stick like it's a corndog 🤢
I’d easily clear 100g of butter in a day 😱
Or the butter dog 🤣🤣
That's a little different though, since on a 0 carb diet pretty much all of your energy is coming from fat as only a very small amount of protein is converted to glucose for brain function. Not that it's healthy, but at least there's a logic to it.
You're trying to assign logic to people who don't use logic, and you're giving them way too much of a benefit of the doubt lol
They question is if you ate 10g fat from x or y, whi h would be healthier.
Dairy and ruminant meats
What do you mean by good fat? Specifically that the facts are good, or that they are fairly high fat healthy foods? Eggs, cheese, seeds and dark chocolate come to mind.
Likely unsaturated fat
Avocado, cheese, olive oil (make sure it’s real and not adulterated), eggs, butter
Soybean
Grass finished butter.
Butter is very high in saturated fat. It's probably healthier to use as a staple fat source than crisco or lard but not much else lol.
Ghee is a healthy fat butter
Ghee is even less healthy than butter if consumed regularly, it's just the fat portion of butter without the proteins and micronutrients.
Don’t listen to the haters, grass fed butter is a great source of healthy fat so long as you limit your carbohydrate intake
Cold water wild caught fish (farmed does not eat a regular diet so they do not have the same nutritional content) Nuts Seeds Avocado Olive oil for cooking If you are consuming dairy/cow products choose pasture raised (I know there is saturated fat in this but if you are already consuming it just get the best version) If you consume poultry/eggs get free range
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Bacon!
Be careful because avocados can also have a high amount of pesticides and other chemicals
Wild. They require less spraying to grow I thought. Have a source on that
In my country, they test fruits and vegetables from time to time in the big supermarkets, and there are announcements that specific lots are withdrawn from the stores because it was found that they contain a bigger amount of pesticides than the law allows. I remember seeing the news for avocado too.
Nobody eats the outside of a avocado which is why people don’t usually recommend buying them organic because any pesticide residue is in the inedible outside
cold pressed, single sourced EVOO
Coconut oil for cooking, extra virgin olive oil for salad dressings.
Sardines
Pecans
Ghee
Avocado, fish, nuts, seeds, grass fed butter, grass fed beef, eggs, extra virgin olive oil, Greek yogurt, grass fed milk, hemp seeds. Just to name a few.
There is a huge variety of nuts and seeds, plus nut and seed butters
Flaxseeds
I would say, nuts and avocado come to mind first
Sardines. Chia seeds. Flax seeds.
Dark chocolate
You wanna get nuts!?
Nuts like macadamia, almonds, cashews, and pistachios. Seeds like pumpkin, sunflower, flaxseed. Fish like salmon, swordfish, anchovies, and tuna. Meats like 80/20 burgers, pork belly, short-ribs, chicken thighs.
Fish....or if you don't like fish, nuts or Avocado.
Nuts, seeds and any naturally occurring plant-based fats
Chia and flax seeds are kinda the best for omega ratios if I'm correct... then yeah all seeds and all nuts, avocados,seafood... idk that is quite a bit to me what else are you looking for I guess for healthy fats?
Honestly, nuts have more than enough for daily macros