Guidelines & Parameters for Valuating Fats

• ⛄️fat: Custom complete fat blend (various sources) (£6.50/kg complete fat)

A balanced mix of oils features:

• equal parts MUFA, PUFA, saturates

for 800kcal of oil, this means

• 37.4g from saturates
• 37.4g from MUFAs
• 26.7 from omega-6
• 10.7g from omega-3
  • of which 0.35g from DHA & EPA

Dave Asprey argues that:

Humans only need 350mg of DHA and EPA a day to have optimal brain function.

…and that…

If you can’t find grass-fed meat or wild caught seafood, you should supplement with at least 1000mg of krill oil per day.

One blogger suggests that:

most of your fat intake should come from saturated and monounsaturated fats.

This gels well with the opinion of 1 YouTuber who argues that polyunsaturated fats limit testosterone when consumed in excess.

Ω-3 sources from Adrenal Fatigue book:

• salmon
• sardines
• soybean oil *walnuts
• flaxseed

Ω-6 sources Adrenal Fatigue book:

• sesame
• sunflower
• safflower
• corn

"Safflower oil is a concentrated source of omega-6 linoleic acid and provides no omega-3 polyunsaturated fats." (http://articles.mercola.com/herbal-oils/safflower-oil.aspx)

The World Health Organization and the American Heart Association have both stated that rice bran oil has the best possible composition of monounsaturated, polyunsaturated, and saturated fats compared to all other vegetable oils.

Rice bran oil fatty-acid profile:

• saturated: 25%
• Monounsaturated: 38%
• Polyunsaturated: 37%
• Omega-3 fatty acids: 2.2%
• Omega-6 fatty acids: 34.4%

EMOTICON KEY

• Recommendations (in dummy/calculator recipes)
  • 🌟 = ingredient approved as the top choice for nutrition, value, convenience & taste
  • ⭐️ = ingredient approved as good value & worthwhile
  • ❌ = not recommended
• Substitutions
  • ⌥ = alternative ingredient (to ingredient above in list)
  • 💎 = higher quality/cost option
  • 💸 = lower quality/cost option
  • ❄️ = frozen
  • 小 = standard price
  • ⼤ = bulk price
  • 🀦 = spring seasonal option
  • 🀧 = summer seasonal option
  • 🀨 = autumn seasonal option
  • 🀩 = winter seasonal option
• Æsthetics
  • 👅 = taste
  • 👆 = texture
  • 🌈 = colour
• Nutrients
  • 🍖 = primary protein-source
  • ⛄️ = primary fat-source
  • 🍠 = primary carb-source
  • 🐚 = primary mineral-source
  • 🍋 = primary vitamin-source
• Dietary Requirements
  • 🌱 = vegan
  • 🍳 = vegetarian
  • 🐟 = pescatarian
  • 🐄 = not suitable for pescatarians
  • 🍞 = contains gluten
  • 🍼 = contains dairy
  • 🌾 = contains grains
  • 🌰 = contains nuts
  • 🍬 = high in sugar
  • 🍃 = organic/bio
  • ☠ = non-organic/bio
• Special Properties
  • ☕️ = stimulant
  • 💪 = anabolic
  • 💉 = spikes insulin
  • 💊 = nootropic
  • 🍄 = psychoactive
  • 😴 = works with OR promotes sleep