Dietary Fat and Testosterone

For some decades now the medical establishment and the pharmaceutical industry are telling us that saturated fats and cholesterol are to blame for everything from cardiovascular disease (heart problems, stroke etc.) to Alzheimer’s.
New research however is constantly proving them wrong and shows us that it’s very important to eat enough dietary fat every day.


Dietary fat and testosterone
 
Eating fats on daily bases is necessary to maintain healthy testosterone levels. About 35 to 40% of our daily energy intake should come from fats. But the ratio between different types of fatty acids is important.

There are 3 groups of fatty acids:

  • Polyunsaturated fatty acids: also known as the omega fatty acids (3,6,7,9), found in f.e. sunflower oil, soybean oil, flaxseed oil etc.
  • Monounsaturated fatty acids: found in olive oil, argan oil, avocado oil, etc.
  • Saturated fatty acids: found in f.e. red meat, butter, coconut oil, cacao, butter, etc.

Here are some data:

So it's pretty clear that you have to eat quite some fats to increase your baseline testosterone levels and more specifically saturated and monounsaturated fats.

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Don't be afraid of getting heart diseases or gaining weight from eating fats, those myths have been debunked by science many times!

The only type of fats I want to warn you about are trans fats. A high consumption of trans fats is directly correlated with cardiovascular disease and other serious health issues. Trans fats are uncommon in nature but are industrially produced and used in f.e. margarine, snacks, baked goods, etc. Try to avoid them as much as you can!

One of my favourite scenes from The Simpsons is the one with Groundkeeper Willie's epic quote: Grease me up woman!


 

How about you? Do you use your culinary oils only for culinary purposes? ;)

Slip ´n slide peeps, see you next time!

Article by Tom Van Biesen (Osteopath, Physiotherapist)

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Haroun Cherif
Haroun Cherif

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