Fats

Good day,

Why are saturated fatty acids so criticized, and what are their real health risks? There is currently some debate about banning the use of coconut oil in school cafeterias (along with palm oil). Based on their characteristics, coconut oil doesn't seem so bad to me that it should be demonized.

Personally, I predominantly use lard, coconut oil, and ghee/butter in my kitchen, along with virgin olive oil, and I thought that these are healthier fat choices compared to vegetable oils.

Thank you very much.

Saturated fats are rightfully criticized when their amount in the diet is too high, or their ratio to unsaturated fatty acids is higher (the optimum is considered to be 1:2). If their consumption is excessive, they exhibit, for example, pro-inflammatory effects and significantly contribute to the onset and development of cardiovascular diseases.

Neither coconut nor palm oil is inherently bad; it is just important to know how to work with them properly. Coconut oil predominantly contains saturated fatty acids, so it is wise to use it judiciously in terms of monitoring the ratios of saturated and unsaturated fats on the daily plate. Palm oil, on the other hand, has a stigma due to its ecological burden, which is why food manufacturers are pushed to replace it with other alternatives.

Good day Mr. Jelínek,

Do I understand correctly that fatty liver disease can be treated with diet? And when a person starts losing weight, do they use liver fat as an energy source?

Thank you.

Hepatic steatosis is not only treatable but also curable. The foundation of success is a properly set diet and the adequate amount of invested time necessary for the dietary system adjustment to take effect. The excess fat from the liver is still reserve fat, which means it is used as a source of energy.

Hello,

I am curious about which part of the digestive system absorbs MCT oil into the bloodstream. If I understand correctly, due to its small molecules, it is absorbed before reaching the stomach/intestines and travels directly to the liver, where it is converted into energy. But how does it get into the bloodstream?

I am also interested in whether vitamins A, D, E, and K are soluble in MCT or if it doesn't happen fast enough. Theoretically, is it possible to live solely on MCT oil, or does it lack something important?

Thank you very much for your response.

MCT fats are absorbed by the cells of the intestinal mucosa, primarily in the form of free fatty acids. Since they are hydrophilic and have a smaller molecular size, the entire process is relatively quick (compared to long-chain fatty acids). From the intestinal mucosa, they immediately enter the bloodstream, where they are bound to serum albumin and reach the liver tissue directly via the portal vein (vena portae).

MCTs are fats (they are a source of saturated medium-chain fatty acids) and as such, they are linked to the metabolism of lipophilic vitamins. If you consume them as part of natural foods (coconut oil, dairy products...), these foods also contain fat-soluble vitamins. In real life, a situation where MCTs are the only source of fats in the diet does not practically occur—since they are not a source of essential fatty acids, it is not possible to consume only these.

Hello,
I would like to ask how much diet can affect the percentage of fat burning during aerobic activity. Specifically regarding metabolic flexibility, where the body should predominantly utilize fats at low intensity. I know tests are conducted on the amount of exhaled substances - ketones. I am interested in your opinion on how to enhance this process through diet. Thank you.

Diet has a fundamental impact on this. In such situations, a low-carbohydrate approach proves to be more advantageous, as it allows for a quicker "switch" of metabolism to a ketogenic state (the body depletes its sugar reserves faster and begins to utilize ketone bodies more as an energy source). Theoretically, the "ideal" variant is the ketogenic diet, but in practice, it encounters a variety of issues (implementation, nutritional, and basically health-related).

However, consider all this theoretical information, as both the process and the outcome are influenced by an individual's metabolic uniqueness and the degree of training. Essentially, it is not possible to predict the course; this can only be determined through testing.

Hello Mr. Jelínek,

From various sources, I have learned so far that for an ectomorph, more carbohydrates and fewer fats are suitable. For an endomorph, more fats and fewer carbohydrates. You write for an ectomorph fewer carbohydrates, more fats, more proteins. And for an endomorph, at the same time significantly reduce carbohydrates, also half the fats of an ectomorph, and even fewer proteins. This would result in the endomorph eating about 60% of the calories compared to the ectomorph.

This is the first time I have encountered such contradictory information.

Thank you for clarification.

If you want to manipulate metabolism through dietary adjustments, it is always necessary to first know what the goal is. For example, a typical ectomorph, who has a fast ENERGY metabolism, has a fundamental problem in that they generate energy too quickly. They respond very well to carbohydrate intake, which is a more advantageous energy source for their metabolic profile, as it supports their genetically predetermined nature. However, if you want to think holistically, which means leading the individual towards balance, it is necessary to suppress the metabolic advantages that simultaneously lead them to extremes and enhance the traits that are less influential. A fast energy metabolism involves the risk of producing a greater amount of quickly generated energy (from carbohydrates), with a side effect of increased free radical production, thus heightened oxidative stress with all its long-term consequences.

Therefore, we recommend ectomorphs to have a higher proportion of proteins and fats and a lower representation of carbohydrates. This limitation primarily concerns the ratios between macronutrients, not their mass representation, which always depends on the energy balance. However, if the goal is to maximize the potential of an ectomorph, you will instead decrease the proportion of fats and increase carbohydrate intake - a typical ectomorph naturally responds best to this adjustment (but it is necessary to consider the consequences of such actions in the form of increased oxidative stress and resulting fatigue and injury risks).

Hello,

For aerobic activity, a diet rich in fats is recommended... if I want to reduce body fat, could you please explain why the inclusion of fats in the diet is considered the ideal choice?

Thank you.

Here it is necessary to differentiate between two distinct situations:

The first is the relationship between a slightly higher proportion of fats in the diet and energy production for aerobic activities. Fats are a source of "slow" energy, which is a more advantageous property for endurance activities. However, this relationship may not be straightforward, meaning that it is not a requirement for fats in the diet to dominate as an energy source, since during prolonged training the body has the ability to draw this energy from its own reserves.

The second situation is the need to reduce fat reserves without addressing the effectiveness of athletic performance. If the goal is solely to reduce body weight, especially through exercise, the primary factor in adjusting the diet system is a negative energy balance. The decision on whether this system will be high-carbohydrate or low-carb doesn't have a significant impact at a general level (although it does have relevance at the individual level concerning the individual's metabolic profile).

Hello,

Are the nutritional recommendations the same for pancreatitis and Gilbert's syndrome? It's probably clear regarding fats, but what about other recommendations?

Gilbert's syndrome is not as serious a condition as pancreatitis; it is additionally related to liver dysfunction (it is a hereditary genetic disorder in which the liver has difficulty removing bilirubin from the blood). Typically, a light liver diet is recommended for this disorder – compared to the diet intended for pancreatitis, these are relatively "mild" recommendations.

Good day,

I have a question regarding the conversion of healthy fats into trans fatty acids through heat processing... How do sunflower seeds in bread hold up, for example? The same goes for flaxseeds containing omega-3? Do I understand correctly that any form of high-heat processing (frying, baking) of both unsaturated and saturated fats results in their conversion into undesirable trans fatty acids? Does heat processing negatively affect all fats in this regard?

When it comes to thermal processing, the temperature used and the type of fat are always important. Omega-3 fats are the most thermolabile, followed by omega-6. Omega-9 and saturated fats exhibit the greatest stability (= highest smoke point). Baked goods are most often baked at a temperature of around 180 degrees, which can lead to the formation of trans fatty acids in seeds with a higher content of omega-3 (chia, flax, hemp). However, consider this as generalized information, as it always depends on the method of production (= temperature used) of the baked goods.

Hello,

Are there any symptoms of an excess of omega-6 over omega-3? I mean any signs or indicators in everyday life that could suggest these fats are imbalanced.

Thank you.

If the ratio of O6 to O3 is too high, there is an increased production of pro-inflammatory factors in the organism at a general level. This is a condition that you might not feel subjectively at all, but in the long term, the metabolic balance shifts to a state that allows for the development of inflammation (this is most commonly associated with the onset of atherosclerotic problems, metabolic syndrome, or type 2 diabetes - health complications that develop gradually).

In practice, the problem is that these groups of fatty acids are significantly unbalanced due to conventional dietary habits, even in individuals who are otherwise completely healthy, do not suffer from overweight, and are essentially untroubled. More serious complications may not occur until after many years of maintaining such an imbalance.

Hello,

I perceive it as better to use pressed oils for cold cuisine, and also for hot cuisine if one monitors the smoke point. Furthermore, you can work with refined oils, where although the nutrient-rich sediment is removed, in lower doses it is still better than burning cold-pressed oils. Producers might proudly announce that oils are extra virgin and cold-pressed, but how should one proceed in cases where nothing can be discerned from the labels? How can I distinguish the desired refined fats for cooking from those that are esterified and hydrogenated (the rule of 'the more solid, the worse' supposedly no longer applies)? For example, an oil like majola contains nothing more than sunflower oil according to the ingredients. Suitable for both hot and cold cuisine. Perhaps it's better to leave such oil on the shelf...

Or take butter, for instance; I would expect it to be hydrogenated, but I learn nothing from the ingredients, and moreover, it has a very low smoke point, so I would rather expect it not to be processed in that way.

When choosing fats for cooking, first define the purpose (at what temperatures) you will use them. Meal preparation should be as simple as possible, so there's no need to complicate the situation with a complex selection of suitable fats. Butter is not hydrogenated; the term "hydrogenated" refers to the process in which unsaturated fats undergo saturation of double bonds with hydrogen, which does not occur with butter. Traditional butter has a low smoke point due to the residual content of lactose and proteins, which easily burn. For cooking, it is beneficial to use ghee – if you are not keen on plant-based forms of saturated fats, ghee should suffice perfectly well for cooking.

Hello,
I would like to inquire about the information that we should avoid fats in the evening because the energy will be stored as fat. However, there is a theory nowadays that the body essentially doesn't care when and what nutrients it receives, as long as the correct proportion of nutrients is maintained. Can I ask what we should base our orientation on?

Always distinguish between generally presented information and personal experiences you have observed from the long-term influence of metabolic processes through dietary adjustments. Generally, it is advantageous to slightly increase the proportion of fats relative to carbohydrates, as this reduces the negative impact of blood glucose fluctuations on the storage of energy in fat reserves, which is a very fast process. For athletes, it is also necessary to consider that increased physical activity accelerates metabolic processes, and thus the need to obtain energy more quickly, where complex carbohydrates then prove to be a preferable source (in a high-carbohydrate dietary approach). Even in these cases, it is important to seek balance and not let the situation escalate into an extreme reduction of fats relative to carbohydrates in the overall daily meal plan.

If the goal of dietary adjustments is to reduce fat reserves, or at least control weight in terms of preventing the accumulation of fat reserves, it is always advantageous to limit the intake of carbohydrates in the evening, while also being mindful of unnecessarily high fat content in meals. This is a fairly common phenomenon due to either hidden fats in foods or the consumption of fattier foods (e.g., cheeses with a high fat content). Fat consumption does not directly affect blood glucose levels, thus it does not significantly contribute to the feeling of satiety, which carries the risk of consuming more energy than you realistically need for maintaining your energy balance. The result in the long-term perspective will be a gradual and subtle increase in the amount of fat reserves.

Hello,
I would like to ask, which oils do you recommend prioritizing in hot cooking? If I choose between olive oil, rapeseed oil, and coconut oil, which one is the "most suitable" from a nutritional standpoint? And should we also consider our choice of oil with regard to sporting activities?
Thank you.

Of the oils mentioned, olive oil is commonly presented as the most nutritionally beneficial, not only due to its fatty acid composition, but also its content of antioxidants, bitter compounds, and other substances attractive for health. However, for cooking, coconut oil is more advantageous because of its smoke point value, and it also contains a high proportion of MCT fats (though it is the most expensive option, so it becomes a matter of personal preference which fat to use).

Hello,

I still can't find any sources for the mentioned carbohydrate intake of 120-150g. I am a nutrition advisor, and in school, we were taught that the brain requires approximately 120-130g, naturally, this amount is average and indicative. However, if we are to base our meal plans on some figures, then the mentioned amount of 120-150g does not fall into the low-carb zone but merely represents a reduction in daily carbohydrate intake in favor of another macronutrient, without necessarily leading to a shift from energy usage from carbohydrates to fats. Conversely, I have read that the body "switches" to using fats as the main energy source at about 100g. This issue is not elaborated on in the study materials, only the number is mentioned.

Thank you very much for your response, and have a nice day.

All the figures presented regarding the ratios of macronutrients in any diet are always indicative and primarily averaged, never reflecting the true needs of individuality, which need to be determined through practical testing. This also applies to the attempt to define general carbohydrate intake limits for a low-carb regime, where there are several perspectives and approaches derived from them:

1. It is possible to present a general range of values (i.e., 120 - 150 g, sometimes up to 180 g) - this carries a significant disadvantage in that it does not take into account the individual's body weight and level of physical activity, where these mentioned factors most influence carbohydrate needs.

2. We can calculate carbohydrate amounts relative to body weight - here, the most commonly presented range is 1.5-2.5 g/1 kg of body weight.

3. It is based on figures indicating the actual consumption of carbohydrates required to support brain function - here, the range of 120 - 150 g per day is presented, although this too does not account for the intensity of brain activity, which ultimately can result in differences in needs of up to double.

4. To determine specific carbohydrate intake values, a model can be used where foods that are reportedly not part of the diet of hunters and gatherers, such as grains, legumes, and some fruits, are excluded from the diet. Based on such a model, similar figures again emerge, although this approach is as inaccurate as the ones mentioned above (archaeological research proves that a certain proportion of grains and legumes appeared in the diet of our ancestors before the advent of agriculture...).

When reducing carbohydrate intake in this way, it is necessary to increase the proportion of fats as an energy source to the level required by the individual (weight reduction vs. balanced energy balance vs. weight gain), always maintaining a reasonable range of protein amounts. Metabolism, within adaptive processes, will have no choice but to adapt to this change, and due to differences in the metabolic profile of each person, the result will always be different. The carbohydrate intake threshold necessary for "switching" to the keto mode is not and cannot be fixed, as ketone bodies are produced in the body under many circumstances, and carbohydrate intake is not the only determining criterion, as is often stated. Moreover, it is necessary to distinguish between a classic keto diet and a low-carb way of eating, where in keto mode, the carbohydrate intake is much more stringent.