Fat makes a great energy substrate, and it's delicious. Just wanted to say that so no one thought I was hating on the cream or lard. The question is how much do we need. Let's pretend you were meeting your energy requirements another way and just needed fat for it's non-caloric uses. For instance moving fat soluble vitamins past the gut lining. What's the healthy/happy rock bottom amount we NEED for health?
asked byMike_20 (112)
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on February 07, 2012
at 12:37 AM
This is a very difficult question since
- We will need to agree on a definition of necessity. Maybe 4g/day of EPA/DHA is better than 1g/day in that it lowers risk of CHD by 5% in 90% of subjects, but does that mean we NEED 4g/day? I don't know.
- All fats are not created equal, so when you're at the threshold of "necessary" fat, the proportion and amount of each fatty acid type is going to be of great importance.
- Nutrition from other foods could greatly vary the fat needed for absorption. If X amount of fat/day yields an efficiency that 10% of all ingested vitamin Z is absorbed, you can either eat more fat or more of vitamin Z to meet needs.
Here's one paper on low fat diets; I'm sure there are others. Unfortunately, the only answer I can give is "it depends."
on April 16, 2012
at 01:09 PM
I think that aiming for about 1-2 tbsp of healthy fats per meal is a good place to start for most people, provided that it allows you to maintain a healthy weight. Less than that, it could be difficult to properly absorb fat-soluble nutrients and feel satiated.