Hey! – Rob here 👋🏼
Your Daily Health Fix today is about …
Mono-Unsaturated Fats
Why you need it:
Just like saturated fat, MONO UNSATURATED FAT plays its part in the absorption and transportation of fat soluble vitamins. Fat is a major source of energy, and along side protein is one of the 2 essential macro-nutrients.
Common Myth:
Beef is mainly saturated fat ❌
On average, a fatty cut of beef (per 100g) is 65% water. In that same 100g steak, you’ll find 20g protein and 16g fat.
Now, let’s break down the fat part –
Of the 16g fat found in 100g beef – approximately 7g is saturated fat, 8g is mono-unsaturated fat, and 1g is poly unsaturated fat.
To this day ruminant meat continues to be demonised, yet when you look at the fat composition of other commonly recommended animal foods, the ratios are similar. A critical thinker might start to ask why –
A similar agenda seems to emerge in other stories, such as
👩🏻🔬THE CHOLESTEROL YOU NEED THAT THEY FAILED TO TELL YOU ABOUT 😡😧
📝THE TRUTH ABOUT PROTEIN AND YOUR KIDNEYS
🍯DO YOU HAVE SWEET URINE? HOW UNDERSTANDING WHY MAY SAVE YOUR LIFE AND OTHERS . . .
🍑 DOES 5 A DAY REALLY KEEP THE DOCTOR AWAY?
🩸SHOULD YOUR CHOLESTEROL ACTUALLY BE HIGHER THAN IT IS NOT LOWER?
Another widely held belief is that Mono-Unsaturated Fat specifically is more beneficial, or perhaps preventative of Cardio Vascular disease when in-fact existing data suggests this is a baseless claim.
Try this:
Rather than giving too much attention to which type of fat you are eating, focus on food quality and macro-nutrient quantity.
When eating real, whole, nutrient dense foods, that are fresh and NOT processed or ultra processed, it’s very hard to eat out of proportion – this is just as true when it comes to fats.
When you look at the fat type composition of the most nutrient dense foods (e.g red meat, eggs) most have similar proportions of Saturated, Mono-unsaturated and Poly-unsaturated fats.
A better approach would be to ensure you’re getting enough protein (a rough daily minimum of 2g protein per 1Kg of lean body mass – so a 75Kg male with a lean mass of 65Kg would eat approximately 135g protein per day [65Kg x 2g protein]).
Not only will that protein come with enough fat (of the right type and ratios), but it’s a large enough amount of food to not leave much space or desire to consume excess starches and grains – items that should be limited or eliminated for optimal health and performance.
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
Rob
P.S. If you’re enjoying these updates and they are helping you, please support me and The Health Fix by buying me a coffee ☕️
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References . . .
Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity
Saturated fat: villain and bogeyman in the development of cardiovascular disease?
Saturated fat does not clog the arteries
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0″ fat, select, raw
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit
