Pufa In Foods?

[Luna]

oh and nuts and oils...
Aytundra's MuPuSa Cards 15 and 16
Here they are:

 

[Luna]

haidut's assesment of PUFA


= 12 kcal (from PUFA) -> 1.33 g PUFA

In the "1.33 g PUFA column":
Reading Aytundra's table, she used 1.33 g from that quote of Haidut-&-Giraffe's_Calculation to calculate how many grams of food will bring the PUFA content in the food to 1.33 g.
One can have 9 grams of Almonds, to reach 1.33 g PUFA per day, based on the data from the French Food Composition Table 2013,
similarly if you ate 235 g of fresh Coconut kernel flesh, then it will bring the PUFA ingested to 1.33 g.
- The red highlights foods that reached maximum PUFA of 1.33 g per day under 100 grams of that food item.

In the "PUFA (g) Column":
That is the grams of PUFA in 100 grams of food, data copied from the food composition table Anses Table Ciqual 2013 Composition nutritionnelle des aliments.
- Anything above 4 grams of PUFA was highlighted in red, that was based on Kasper's idea: Ray Peat..Haidut..Ede...etc - Page 7 - WaiTalk.

In this sense, every food item can eventually reach a maximum PUFA of 1.33 grams, it just depends on the volume of food you eat per day.
Some food items you can eat a handful and you will reach Haidut-Giraffe's max of 1.33 grams PUFA, like nuts.
Some food items you can eat half a pound (lb) and you will reach that max of 1.33 g PUFA, like coconut kernel.
Some food items you can eat a kilo and you will reach the max of 1.33 g PUFA, like most fruit juice.
Some food items you can eat >10 kilograms and still you will not reach the max of 1.33 g PUFA, like water or granulated sugar.

 

[beachbum]

In the "1.33 g PUFA column":
Reading Aytundra's table, she used 1.33 g from that quote of Haidut-&-Giraffe's_Calculation to calculate how many grams of food will bring the PUFA content in the food to 1.33 g.
One can have 9 grams of Almonds, to reach 1.33 g PUFA per day, based on the data from the French Food Composition Table 2013,
similarly if you ate 235 g of fresh Coconut kernel flesh, then it will bring the PUFA ingested to 1.33 g.
- The red highlights foods that reached maximum PUFA of 1.33 g per day under 100 grams of that food item.

In the "PUFA (g) Column":
That is the grams of PUFA in 100 grams of food, data copied from the food composition table Anses Table Ciqual 2013 Composition nutritionnelle des aliments.
- Anything above 4 grams of PUFA was highlighted in red, that was based on Kasper's idea: Ray Peat..Haidut..Ede...etc - Page 7 - WaiTalk.

In this sense, every food item can eventually reach a maximum PUFA of 1.33 grams, it just depends on the volume of food you eat per day.
Some food items you can eat a handful and you will reach Haidut-Giraffe's max of 1.33 grams PUFA, like nuts.
Some food items you can eat half a pound (lb) and you will reach that max of 1.33 g PUFA, like coconut kernel.
Some food items you can eat a kilo and you will reach the max of 1.33 g PUFA, like most fruit juice.
Some food items you can eat >10 kilograms and still you will not reach the max of 1.33 g PUFA, like water or granulated sugar.

Wow ..where the heck was I when you posted this awsome list... Thank you soooo much. haha never to late to say thanks ..lol
beachbum

 

[ilpmusic]

Hi Tara,

Thank you for the link. No not soy..things like black bean, chickpeas, and such. Okay back to reading more of RP works of wisdom, didn't know he had more on fats other than pufa and coconut oil. Maybe we can get a big list going except my gut feeling is RP probably covered that with the list of foods he has mentioned. Some maybe a little high in pufa like eggs and milk (example) because they are pretty much complete foods. The reason for this question is wanting to keep fat in general low with if possible with more food combinations. I'm trying to keep it simple for now and want to reduce fats to a little lower, not even sure if I need to probably need to eat more. I definitely need to eat more fruit. I do have a question about how one would combine protein/fats/carbs each meal, for an example would mixing 1c milk/ 1/2 c juice or fruit of choice/ 1 egg and maybe 1/4 banana in blender.

Thank you
Beachbum

PUFA: what type of beans have the lowest PUFAS? I read in one of Ray Peat's articles (can't remember which one)that a little hummus is ok .

 

[romosuperwife]

Sources of PUFA:

Mayonaise
Salad dressings (the first ingredient in salad dressing and mayo is pure oil),
Condiments, "dipping" sauces
All snack foods like Cheetos and Doritos and potato chips (but it's not the potatoes that are the problem, its the oil they are cooked in, same thing with "fried" rice, its the oil, not the rice)
Fried food like onion rings and donuts
Baked goods like pastries and cakes have huge amounts of PUFA
Restaurant food
Pizza dough is made with oil
Soups from restaurants are made with lots of oil (and homemade soups too, by people who think oil is good for them)

All of those foods are made with the following oils:

Sunflowers are the source of Sunflower oil.These oils account for a significant fraction of world-wide edible oil production. All are also used as fuel oils.
Corn oil, a common cooking oil with little odor or taste.
Cottonseed oil, used in manufacturing potato chips and other snack foods.
Canola oil (a variety of rapeseed oil), one of the most widely used cooking oils, from a (trademarked) cultivar of rapeseed.
Olive oil, used in cooking, cosmetics, soaps, and as a fuel for traditional oil lamps.
Palm oil, the most widely produced tropical oil. Also used to make biofuel. (I do use some palm oil for natural vitamin E occasionally, and for fun)
Peanut oil (Ground nut oil), a clear oil used for dressing salads and, due to its high smoke point, especially used for frying.
Safflower oil, produced for export for over 50 years, first for use in paint industry, now mostly as a cooking oil.
Sesame oil, cold pressed as light cooking oil, hot pressed for a darker and stronger flavor.
Soybean oil, produced as a byproduct of processing soy meal.
Sunflower oil, a common cooking oil, also used to make biodiesel.
Rice bran oil

And these following supplements are big business in health food stores and even mainstream supermarkets today, pushed everywhere:

Fish Oil
Salmon Oil
Cod Liver Oil
Fermented Cod Liver Oil
Krill Oil
Arctic Krill Oil
Hempseed Oil
Borage Oil
Evening Primrose Oil
Black Currant Seed Oil
Flaxseed Oil
Sea Buckthorn Oil

These are also taken as supplements:

Nut oils:

Hazelnuts from the Common Hazel, used to make Hazelnut oil. Nut oils are generally used in cooking, for their flavor. They are also quite costly, because of the difficulty of extracting the oil.
Almond oil, used as an edible oil, but primarily in the manufacture of pharmaceuticals.
Hazelnut oil, mainly used for its flavor. Also used in skin care, because of its slight astringent nature.
Macadamia oil, strongly flavored, a good balance of omega-3 and omega-6.
Pecan oil, valued as a food oil, but requiring fresh pecans for good quality oil.
Pistachio oil, strongly flavored oil, particularly for use in salads.
Walnut oil, used for its flavor, also used by Renaissance painters in oil paints.

Whole-food sources of PUFA are most nuts and seeds, caviar, chicken skin, and cold-water fish. There is a small amount of PUFA in everything, even the most saturated food on Earth, Coconut, has about 2% of it's fat as PUFA.

WOW! INCREDIBLE LIST!