Which Meat Should You Eat? Comparing Fatty Acids of Protein (whiteboard)

Which Meat Should You Eat? Comparing Fatty Acids of Protein (whiteboard)

Which Meat Should You Eat? Comparing Fatty Acids of Protein (whiteboard)

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it’s time for a little meat education okay this is all about the fatty acid profile of meats not all meats are created equal okay now we know that grass-fed grass-finished is better yada-yada we know that okay but I’m talking about a little bit further I’m talking about inherently the given fatty acid profile of a specific meat like beef first chicken for spice inverse pork like what animal has the best fatty acid profile and what I mean by that is the best kinds of saturated fats the polyunsaturated fats the stearic acids and things like that some of the end of this you’ll have a good idea of which fats are high quality when it comes to animal sources of them and which ones are not so high quality now I will say the beginning of this video that if you’re getting good quality meat through and through like all of these are good ok and there’s others we could list right mutton lamb all that stuff we’re not gonna go into that I’m gonna keep it basic all of these are good if you get good quality sources I just want to help you determine what’s gonna be best especially if you’re following a low carb high fat protocol where a lot of your energy source is coming from fats in the first place it’s just good to have a little bit of basic meat knowledge all right so we got new videos coming out multiple times per week almost every single day these days so make sure you’re keeping it locked in here at 7:30 a.m. Pacific time almost all the time now additionally hit that little bell icon so you can turn on notifications that way you just know whenever I do post a video especially if it comes out at a different time of day for any reason alright so what I’m gonna do first is I’m gonna go through the breakdown of fats with each of these today I’ve got beef chicken bison import and I’m happy to do a further breakdown of other meats if you just want to let me know in the comments section but today we’re just dealing with these four okay so first off we’ve got beef now this is taking traditional grain fed beef grass-fed beef is going to be markedly better and I’ll explain it okay so a hundred gram serving of beef we have 255 calories okay we have about 20 grams of total fat okay so the fat is decent right seven point seven grams of which is saturated fat again we want saturated fat okay saturated fat coming from an animal source is good for us especially if we’re in keto as far as myelination goes as far as our overall nerve health goes as far as our brain goes and as far as actually preventing atherosclerosis from occurring because a lot of times it actually creates specific compounds within the blood that actually stay awesome the in there I’ll explain that later okay eight point eight grams of monounsaturated fat monounsaturated fat is a fat that only has one bond that is not totally bound by hydrogen has one spot that isn’t bound by hydrogen ultimately what that means is it’s a liquid fat it’s not saturated but it’s a very very stable because it only has one unsaturated area it only has one area in which it can become oxidized whereas with polyunsaturated for example you have multiple open bonds so all that means is when you compare a monounsaturated with a polyunsaturated polyunsaturated are very fragile they go rancid easily they go toxic easy through what’s called lipid peroxidation but they also are just unstable like they break down when they cook so you want a lower level of polyunsaturated and you want a higher level of monounsaturated no whole different world if we’re talking about fish okay so just just regard that now so we’ve got 8.8 monounsaturated so we’ve got really good levels of good quality oils and only 0.5 grams of polyunsaturated so only a small amount of the lower quality oil it’s still decent for you now what’s interesting here with a grain fed you’re looking at a nine to one ratio of omega-6 to three very high omega-6 to omega-3 ratio not that great okay so when cow is grain fed you run into this problem now grass-fed you’re looking significantly better you’re looking like a two-to-one ratio sometimes a three to one so way better omega-3 anti-inflammatory omega-3 builds a phospholipid bilayer does not store as fat as easy omega sixes store as fat a lot easier but they also trigger inflammation okay we have to be very careful with that so be careful with the quality meat a little grain fed meat isn’t gonna kill you but you know I’m a broken record when it comes to my grass-fed grass-finished meat always okay now let’s look at what is actually in this meat okay we got stearic acid oleic acid and palmitic acid which I’ll break down in a minute okay we’ll go over to the other side of the board and I’ll explain those but now let’s look at chicken chicken is a lower fatty acid profile quality okay so you have to look at what the animal ate okay and you have to look at the amount of fat you’re getting out of that animal if a chicken is eating a lot of soy meal if it’s eating a lot of just garbage that’s going to come through in the fad now if you were to consume say chicken thigh to try to get a little bit more fat out of your chicken you’re getting a mix of different fats okay you’re getting all kinds of different fats that you can’t really control I don’t recommend getting your fats from chicken sources if you’re going to eat animal fat okay please listen carefully for beginners or people that are experienced if you’re eating higher fat cuts of meat and get your higher fat cuts of meat from beef and from pork don’t get them from chicken do not rely on chicken fat because it is much less quality much more antibiotics much more hormones okay now let’s look at the macros here in terms of the fat we’ve got 8.1 grams of total fat we got two point three of which are saturated fat we’ve got three point six that are monounsaturated still a decent amount but one point five poly so that means it’s a very unstable fat you don’t want to cook with chicken fat a whole lot because it still has a left polyunsaturated is that go bad okay that’s not a huge number but look at the ratio here monounsaturated versus polyunsaturated eight versus zero point five okay three point six versus one point five you have almost half the amount of monounsaturated fats coming in as Pauli’s omega-6 to 3 ratio thirteen to one not a good ratio even good quality chicken like if you get good pasture chicken if you get good cage-free chicken that can get down to like a six point one okay much better again chicken is all about getting the lean ones so you don’t get the fatty acid profile chicken breast whenever you can linoleic acid and low amounts of stearic acid still from a little bit of the saturated fats there okay so very very important with beef and chicken to know that I mean a screw don’t over talk about bison in pork but before I do really quick just in case you guys don’t know and you haven’t watched my other videos before butcher box is a really cool way to get beef and chicken and actually pork – so grass-fed grass-finished good quality stuff so they’re not only a big sponsor of this channel but this is a perfect video to talk about them for a little bit so I’ll just take a second if you actually get grass-fed grass-finished meat from the grocery store you’re gonna spend a lot more money than you would with butcher bucks so it’s a way to get grass-fed grass-finished meat to your doorstep cheaper is in the grocery store but also because you’re watching my channel there’s a special link down below that gets you a discount also get you some free and stuff like that so after this video if you want to check out some good quality meat you’re gonna eat it anyway might as well check it out and get a cheaper sit down below in the description okay now let’s go ahead and let’s talk about bison for a second bison is my jam okay if I am forced to buy store fed meat and that sounds bad right like I have some benefits cuz I use butcher box a lot but like if I am forced to buy store-bought meat like if I’m traveling I go for bison okay because bison has some FDA requirements on it that require it to be grass-fed grass-finished has to be raised on grass all the time so let’s look at the profile here 145 calories 7.2 grams of total fat significantly leaner for a red meat okay 2.9 grams of which is saturated actually pretty low compared that to beef 20 grams seventy seven point two seven point seven versus two point nine the monounsaturated ZAR low but that’s just because the total fat content is low two point eight grams to eight point eight zero point three grams poly unsaturated not a bad ratio beef actually has a decent ratio of mono de Paul II but bison I mean that’s a practically undetectable amount of polyunsaturated fats natural omega-3 ratio six to one omega-6 to three naturally okay now there’s some other ways that you can stretch that a little bit more depending on how they’re raised what they’re fed sometimes they can be given grass pellets which can alter that which is unfortunate high levels of stearic acid and a linolenic acid okay linolenic acid is a little bit different than linoleic not super important to talk about right now but very good profile here so so far beef bison good to go chicken keep it lean pork okay so the thing about pork is pork has a very terrible 6 to 3 ratio not a good omega-3 to omega-6 ratio at all where I look at a high level of omega-6 generally because most pork is fed lots of soy and lots of garbage so it’s very important you’re getting high quality pork very very very important so let’s look at the macros here with the fats 260 calories 100 grams this is the most calorically dense 21 grams of total fat 7.9 saturated fat 9.4 mono 1.9 poly so pretty high in the polyunsaturated fats not terrible but again if you’re going to be getting a better quality pork you’re in better shape high oleic acid which is what we’ll talk about in a second oleic acid is awesome really good stuff and high in palmitic acid so my rule of thumb with pork is if you go for like bacon bacon is going to have a different ratio this bacon is predominantly saturated fat it’s like 50% saturated fat and like 40% oleic so really good monounsaturated fats and really good saturated fats without all the Polly’s so bacon pork belly stuff like that and the way a pork hands down the best otherwise try to go lean unless you can get some good quality like pork sausage that’s from a good organic farm that’s gonna have a better ratio okay so just to recap again so everyone’s following beef grass-fed grass-finished you’re good to go chicken keep it lean bison try to get one that is not fed any grass-fed pellets pork fatty cuts pork belly bacon otherwise lean okay now let’s talk real quick about oleic acid it’s a monounsaturated fat that contributes dramatically to myelination so it helps your nerves a whole lot it increases fatty acid oxidizing genes so it turns the genes on that allow you to burn more fat very important does this via activation of the certain one certain one and somewhat cert 3 genes which turn on cyclic adenosine monophosphate activate a lot more fat burning has powerful appetite suppressing capabilities simply through what’s called oliel ethanal amide so this is a mouthful to say but it’s a very powerful appetite suppressing and it works at the cellular level then we have alpha linoleic acid okay so like for example we have chicken has linoleic acid alpha linoleic acid is sort of one step above that which is the omega-3 that you’ll typically get from plant sources so if you eat chicken that’s been eating a ton of soy you’ll have alpha and C’s me you’ll have alpha linoleic acid which is gonna have Omega threes in it but it has to get converted into a usable form which less than 1% does right so it’s really difficult to use any Omega 3s that are coming from white meat broken down the linoleic acid not going spend a lot of detail they’re conjugated linoleic acid any ruminants so like Pasha grew minutes so cows sheep bison anything that’s on a pasture eating grass he’s going to have high amounts of conjugated linoleic acid which is a polyunsaturated fat it’s fragile but it is a form of transfer technically that is very good for you okay has sis and trans bonds but it impairs lipid storage meaning it makes it so fats don’t store very easily by activating uncoupling protein too so it does what it does in the body uncoupling protein to makes it so that the cells sort of reject excess fat it’s a really cool thing so we want this conjugated linoleic acid there’s a lot of studies that show that just adding little bits of CLA make a big difference in overall fat metabolism and fat loss CLA coming from an animal source is not the same as CLA coming from a supplement okay that is a different artificial form so again coming from Patrick room in its stearic acid is a saturated fat you’re gonna get in beef okay it prevents mitochondrial fragmentation so it makes it so the mitochondrial stays in place through activation of what’s called the J&K pathway that J&K pathway makes it so that the saturated fat can do a job and doesn’t end up fragmenting the mitochondria if you don’t have amounts of stearic acid the mitochondria becomes fragmented and what that means is that you cannot create energy we create energy within the mitochondria so if it is decrepit because we don’t have the right kind of stearic acid it’s not going to work and we can’t create energy and we also burn fat beta oxidation in the mitochondria so we need it healthy okay again stearic acid coming from the beef stearic acid coming from the bison usually looking at the red meats there so i’m a big fan of eating leaner cuts of meat whenever possible and just trying to get you know modest amounts of fats coming from meats but I know that that’s me and lots of people like to eat fatty cuts so it just helps you understand that you’re gonna eat a fatty cut eat a fatty your cut of beef not the chicken thigh pork get the bacon or the pork belly bison it’s gonna be lean no matter what if you want to see a further breakdown let me know down in the comments and please guys just make sure you do check out butcher box they have a pretty full lineup of different meats and different cuts and all that stuff so it’s cool to check out and keep it locked in here my channel see you in the next video

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Which Meat Should You Eat? Comparing Fatty Acids of Protein (whiteboard)

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Which Meat Should You Eat? Comparing Fats (whiteboard) – Thomas DeLauer

Beef (per 100g)

Calories: ~255
Fat: 20g
Saturated: 7.7g
Monounsaturated: 8.8g
Polyunsaturated: 0.5g
Omega 3: 48mg
Omega 6: 435mg
6 to 3 ratio: 9:1

Notable Fats: stearic acid, oleic acid, and palmitic acid

Chicken (per 100g)

Calories: ~140
Fat: 8.1g
Saturated: 2.3g
Monounsaturated: 3.6g
Polyunsaturated: 1.5g
Omega 3: 96mg
Omega 6: 1327mg
6 to 3 ratio: 13.8:1

Notable Fats: Linoleic and low content of stearic

Bison

Calories: ~145
Fat: 7.2 g
Saturated: 2.9 g
Monounsaturated: 2.8 g
Polyunsaturated: 0.3 g
Omega 3: 38 mg
Omega 6: 261 mg
6 to 3 ratio: 6.9 : 1

Notable Fats: Stearic and linolenic

Pork

Calories: ~260
Fat: 21 g
Saturated: 7.9 g
Monounsaturated: 9.4 g
Polyunsaturated: 1.9 g
Omega 3: 70 mg
Omega 6: 1670 mg
6 to 3 ratio: 23.8 : 1

Notable Fats: Oleic and palmitic acids

Monounsaturated Fats

Monounsaturated fat molecules are not saturated with hydrogen atoms – each fat molecule has only the space for one hydrogen atom

Oleic Acid – Monounsaturated Fat

Oleic acid benefits the myelin sheath as it’s one of the most common fats in myelin

Oleic acid regulates the activity of adrenoceptor signaling pathways which direct the adrenergic receptors (α- and β-adrenoceptors) that help regulate blood pressure

Oleic acid can also increase fat oxidation as it increases the expression of genes involved in fat burning

Specifically, oleic acid stimulates the cAMP/protein kinase A pathway and activates the SIRT1-PGC1α transcriptional complex to modulate rates of fatty acid oxidation

Polyunsaturated Fat

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule – they are not saturated with hydrogen atoms

Alpha Linolenic Acid – Polyunsaturated

ALA is an omega 3, but it’s a precursor to EPA and DHA – the conversion rate in our bodies is extremely low – often less than 1% of ALA is converted to EPA and DHA

Omega 3 vs 6 Overview – Polyunsaturated Fat

Eicosapentaenoic acid (EPA) – main function is to produce signaling molecules called eicosanoids, which help reduce inflammation

Docosahexaenoic acid (DHA) – important for healthy brain development and function

Most common omega 6 is linoleic acid (LA) – LA is either burned as energy or converted into longer omega-6 fats such as arachidonic acid (ARA)

Saturated Fat

Stearic Acid – Saturated Fat

Stearic acid ingestion rapidly and robustly causes mitochondrial fusion in people –

When stearic acid levels are low, the Transferrin Receptor TfR1 activates JNK signaling, leading to ubiquitination and inhibition of Mitofusin 2 and hence mitochondrial fragmentation and reduced oxygen consumption

In the presence of stearic acid, the fatty acid molecule is covalently attached to TfR1 via a thioester bond in a post-translational modification called stearoylation, analogous to protein palmitoylation by palmitic acid

This leads to reduced JNK activation by TfR1, to mitochondrial fusion, and to elevated oxygen consumption

So stearic acid stearoylates TFR1, thereby inhibiting its activation of JNK signalling – this leads to reduced ubiquitination of mitofusin via HUWE1, thereby promoting mitochondrial fusion and function

Palmitic Acid – Saturated Fat

Palmitic acid has historically been depicted as ‘unhealthy, but a review published in Frontiers in Physiology looked at the role it plays in human health

Palmitic acid has a critical role in cellular membrane functionality by affecting their ‘flexibility’ and permeability and it forms reversible links to cell membrane proteins

Conjugated Linoleic Acid – Trans Fat

Conjugated linoleic acids are polyunsaturated fatty acids containing both cis- and trans- bonds as well as double bonds

The CLA cis-9,trans-11 is mostly found in foods, whereas trans-10,cis-12 is found in supplements

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