DV wrote:
xjohanx wrote:
sat fats are supposed to be good for t-levels which is awesome for good ole muscles
This is true. However, saturated fats are not essential, just as cholesterol is not essential - your body makes them. Eating more will not increase your testosterone levels. The only essential fats (those that we need but cannot synthesize) are the omega 6 and omega 3 fatty acids. Mono-unsaturated fats, sometimes referred to as oleic or omega 9 are not essential since your body makes them but you need to be eating enough of the essential fatty acids for the building blocks. It is found in plant sources, such as olives and avocados. However, eating additional mono-unsaturated fats appears to be neutral at the least and beneficial in some aspects.
If you are on a very low fat diet, then you risk fatty acids deficiencies - both essential and non-essential.
And getting back to oats - we like any form of them in this house!
"If you are on a very low fat diet, then you risk fatty acids deficiencies - both essential and non-essential."
Sorry but this is simply not supported via the evidence - where are all these people with fatty acid deficiency? Because you won't find them in the scientific literature, despite what they teach at universities. Essential fat requirement is tiny, and easily met by whole plant foods without added oil, please read this:
http://www.drmcdougall.com/misc/2007nl/aug/oils.htmAlso, I find the idea that eating saturated fat (or any fat) increases net protein deposition in muscles absurd, and completely unscientific (but perhaps I'm misinterpreting here). Metabolism science shows that insulin is the hormone that pushes protein into storage, and high levels of carbohydrates are what raise insulin levels. If you want to gain fat, eat lots of fat. But if the goal is to increase muscle stores while minimizing fat gain, then you maximize carbs and minimize fat intake (I'm currently working on my second blog post, which will give a good overview of metabolism and MNP and review some of the important studies on the subject).
Quote from that article:
"Essential Fat Deficiency Is Essentially Unknown
In our bodies these plant-derived, essential fats are used for many purposes including the formation of all cellular membranes, and the synthesis of powerful hormones, known as eicosanoids (prostaglandins, leukotrienes, and thromboxanes). Our requirement is very tiny, and even the most basic diets provide sufficient linoleic acid to meet our requirement, which is estimated to be 1–2% of dietary energy.1 Therefore, in practical terms, a condition of “essential fatty acid deficiency” is essentially unknown in free-living populations.*
Essential fatty acid deficiency is seen when sick patients are fed intravenously by fat-free parenteral nutrition. In these cases, correction of the deficiency can be accomplished by applying small amounts of soybean or safflower oil to their skin—giving you some idea of the small amount of oil we require.2 Plan on your diet of basic plant-foods supplying an abundance of essential fats delivered in perfectly designed packages, functioning efficiently and safely.
*Some people talk about a “relative deficiency” of essential fats created by a large intake of saturated animal fats, synthetic trans fats (as found in margarine and shortenings), and/or omega-6 fats compared to their intake of omega-3 fats, and they believe many of our common chronic diseases are the result of this imbalance.1 This is quite different from true essential fatty acid deficiency which would result in: loss of hair, scaly dermatitis, capillary fragility, poor wound healing, increased susceptibility to infection, fatty liver, and growth retardation in infants and children.
1) Sanders TA. Essential fatty acid requirements of vegetarians in pregnancy, lactation, and infancy. Am J Clin Nutr. 1999 Sep;70(3 Suppl):555S-559S.
2) Marcason W. Can cutaneous application of vegetable oil prevent an essential fatty acid deficiency? J Am Diet Assoc. 2007 Jul;107(7):1262."
Though it is popular in nutrition, there is no evidential foundation for warning people eating whole plant foods about either protein deficiency or essential fat deficiency. Whole plants usually have at least some fat in them. For example people can live on potatoes alone, yet they only have about a gram of fat per potato. Usually the time spent on trying to frighten vegans could have been better spent illustrating our herbivorous biology and how excellent we are at meeting nutritional needs & energy balance via whole plant foods. I've taken high level nutrition course in college, but I decided I could never be a R.D. because I just couldn't handle the obvious influence of the meat and dairy-industry on textbooks and professors (and most RDs just end up feeding sick people the animal foods that causes the illness in the first place, like in a hospital, for example). In fact most nutrition profs at my college had grants from the dairy or meat industry, so it is no surprise that mainstream nutrition bends over backwards to shed doubt upon a plant-based diet!
The fact that the body's need for protein & essential fats is so easily met by whole food is no surprise when you consider our herbivorous biology - millions of years of natural selection have perfected the human body's ability to extract what it needs from plant foods. And with B12, bacteria make it, and it is present on uncleaned plant foods, which is how total herbivores meet their tiny needs (micrograms are very small). Besides - eating plants straight from the source probably meant a few bugs in each bite, lol
. I mean, read the quote I posted, even when fed an artifical fat-free diet, deficiency is cured by rubbing a little oil on the skin! If you use vitamin E oil occasionally, that is probably enough to meet your essential fat needs (soy oil is usually the base)! That elucidates just how well we are adapted to low-fat plant foods.
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