May 31st, 2011

Nutrition Basics: Fat

Fats can be very confusing so I am going to keep it simple.

Trans Fats (also called hydrogenated oils) are modified oils that are full of every kind of badness.

Poly unsaturated oils (ie. vegetable oil, corn oil and canola oil) are often too high in omega 6 fatty acids, rancid, oxidized and highly heat sensitive making them a poor cooking choice.

Saturated fats from coconut, grass-fed animals and dairy are nutrient dense and are the most stable fats to cook with.

Mono-saturated fats like olive oil and avocado are fairly nutrient dense and are relatively stable to cook with under lower heating conditions.

Omega 3 and omega 6 fats are poly unsaturated. Modern diets have too many omega 6 fatty acids leading to disease. Consume more omega 3 fatty acids especially from animal sources like cold water fish, and pastured animals to balance out your omega 3/6 balance. They should not be heated.

Below are a couple mildly related posts from our archives.

Complete as many rounds as possible in 5 minutes of:

7 skin the cats

27 double unders.

Post rounds completed to comments.


Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps

115 pound Push press, 7 reps

Post rounds completed to comments.


5 Responses

  1. DL+PP: 8 rounds + 2 DL’s Rx’d
    Cats+DU: 2 rounds Rx’d (cats: feet on ground to feet below head)

    I like the double 5min WODs. Get to work with higher volume but still focusing on “sprint” efforts and a bonus of the different modalities.

  2. JV,

    Please clarify what you mean by “They should not be heated”. Cold water fish and Grass fed Tartare?

  3. Glenn,
    Great question. Yes, in a perfect world your fish and steak would be eaten raw or rare, at least when considering the omega 3 and 6 fatty acids. So when possible eat them this way. This is true of the yolks of your eggs too. Since that is not always possible like if you are cooking a pot roast just know that you are probably not getting a good source of omega 3 fats at that point, but there are other nutrients in there that are not heat sensitive. This concept is especially important when consuming fish oil and cod liver oil. They should be cold processed. I looked for a temp at which these fats oxidize, but I couldn’t find one.


  4. DL + PP = 4 rounds rx’d. OMG those were heavy!!
    Kandi, thanks for the math help setting up my bars. It’s always nice to have a good teacher around who can do the math and organize each bar in a professional manner!
    Cats Rx’d = 2 rounds + 1 cat (thanks for the DU help, John, that really helped)

  5. 185# dl, 73.5 # pp from the rack. 5 rounds + 1 DL
    7 cats/54 singles- 2 rounds + 5 cats

    Annie- You’re welcome, any time! đŸ™‚

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