This archived forum used to be called 'Peatarian' (in reference to Ray Peat).

Avoding PUFAs? Is That Even Possible?

Sorry if this question seems silly, I am just having a very hard time understanding what to eat and what to avoid. I understand that there are variances amongst individuals who follow the RP diet, but it seems most would agree that PUFAs should be avoided. So my question is, how can I do this?

PUFAs are found in eggs and red meat, there is even PUFAs in cheese. So how do you guys deal with this? Do you just accept that a trace amount must be taken in, or is there something that I am missing?

Much thanks in advance!

asked Feb 23, 2015 by SteppingStone

Yes a small amount is unavoidable.

Even my vitamin E supplement contains soybean oil, probably as coating for the gel capsule. :(

Dan Wich who's an occasional poster on here operates this site that lists supplements and foods with the fewest additives; mostly US stuff.

The two best vitamin E supplements I found are Carlson E-Gems Plus and 4spectrum.

3 Answers

Focus should be on limiting free oils, not whole foods. For example, I sometimes consume a fresh seared tuna, which has PUFA, or a small amount of peanut butter, but I'm not concerned with that PUFA, it's the free unbound oils that I avoid. The main free oil foods are mayonaise, all salad dressings, all snack foods and potato chips, besides honest brand coconut oil chips, all others have oils, I would avoid the ones that use olive and avocado oil as well, restaurant food, fried food, supplements like fish oil, evening primrose oil, flax oil, and don't eat too many nuts or ground up seeds at once.

Ray Peat - "A small amount of these oils won't kill you. It is the proportion of them in your diet that matters. A little extra vitamin E (such as 100 units per day) will take care of an occasional American restaurant meal. Based on animal studies, it would take a teaspoonful per day of corn or soy oil added to a fat-free diet to significantly increase our risk of cancer. Unfortunately, it is impossible to devise a fat-free diet outside of a laboratory. Vegetables, grains, nuts, fish and meats all naturally contain large amounts of these oils, and the extra oil used in cooking becomes a more serious problem."

"Avoiding the stress-promoting antithyroid unsaturated oils is extremely important. Their role in diabetes, cancer, and other age-related and degenerative diseases (and I think this includes the estrogen-promoted autoimmune diseases) is well established."

"Ultimately, all systems of the body are harmed by an excess of these oils."

"Unsaturated fats cause aging, clotting, inflammation, cancer, and weight gain. Avoid foods which contain the polyunsaturated oils, such as corn, soy, safflower, flax, cottonseed, canola, peanut, and sesame oil."

"Pork is now fed corn and soy beans, so lard is usually as toxic as those oils; use only lean pork." (me: although its the soy, not corn, in the pigs feed that causes them to have a high PUFA adiposity.)

"Unsaturated fats intensify estrogen's harmful effects."

"Vegetable oil is recognized as a drug for knocking out the immune system."

"50 years ago, paints and varnishes were made of soy oil, safflower oil, and linseed (flax seed) oil. Then chemists learned how to make paint from petroleum, which was much cheaper. As a result, the huge seed oil industry found its crop increasingly hard to sell. Around the same time, farmers were experimenting with poisons to make their pigs get fatter with less food, and they discovered that corn and soy beans served the purpose, in a legal way. The crops that had been grown for the paint industry came to be used for animal food. Then these foods that made animals get fat cheaply came to be promoted as foods for humans, but they had to direct attention away from the fact that they are very fattening. The "cholesterol" focus was just one of the marketing tools used by the oil industry. Unfortunately it is the one that has lasted the longest, even after the unsaturated oils were proven to cause heart disease as well as cancer."

"Polyunsaturated fats (PUFA) are promoted as the “healthy fats” and “essential fats” yet they are universally toxic to human physiology and poison our energy production at multiple points, suppress immune function, lower the body temperature, harm the brain and heart, inhibit protein digestion, promote estrogen and cancer, shorten lifespan, and negatively affect our detoxification systems. PUFA also serve as the basis by which toxic and inflammatory breakdown products are made such as prostaglandins, isoprostanes, and lipid peroxides. Excess consumption of PUFA will not only degrade sleep quality, but they are silently a figure head in the rise in obesity and chronic disease in the western world." - FPS

answered Feb 23, 2015 by Westside PUFAs
reshown Feb 23, 2015 by Westside PUFAs

Very informative, thank you.

The main free oil foods are mayonaise, all salad dressings, all snack foods and potato chips, besides honest brand coconut oil chips, all others have oils, I would avoid the ones that use olive and avocado oil as well, restaurant food, fried food, supplements like fish oil, evening primrose oil, flax oil, and don't eat too many nuts or ground up seeds at once.

Peat advises to aim having about 4 grams or less per day. 1 egg has 0.7 grams of PUFA. If you consume more calories, you can have a proportionally higher amount of PUFAs.

Consuming coconut oil instead of vegetable oils and ruminants instead of other types of meat, and butter instead of margarine significantly reduces PUFAs.

Even if you have more than 4 grams of PUFA per day, consuming less than you used to should reduce your percentage of PUFAs.

answered Feb 23, 2015 by Anon

It's just proving to be very difficult to get protein without fats, and every animal protein source that I am aware of contains some PUFAs.

You shouldn't ask whether it contains PUFA, you should ask how much it contains as percentage of the total amount of fat in the food or product.

@steppingstone - 0% greek yogurt, low fat cottage cheese are good sources of high protein very low PUFA

If I try to avoid almost all added fats I end up eating around 5-10 grams of fat for that day. Only about 1 gram of the fat is PUFA, sometimes less. So it is possible to get it down that low, but it takes an unnecessary strict diet.

answered Feb 23, 2015 by max219
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