Thomas DeLauer

Thomas DeLauer

Published on 5 months ago

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Best Meats to Eat | Low Carb High Fat Diet | Protein Fatty Acids Comparison (Meat Analysis)

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.


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.


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.


Comments :

Arneil Marquez

Arneil Marquez . 2 weeks ago

Hey Thomas! Love your videos. Where does deer meant and horse meat rank in this list of proteins? :)

A Holleman

A Holleman . 1 month ago

Thomas, can I get your opinion on this :

Yeetus Deletus

Yeetus Deletus . 1 month ago

What about lamb

Coach Darren

Coach Darren . 2 months ago

Thomas Delauer I'm confuse I thought I seen a video where you mentioned you don't eat red meat often?


robertjuh . 2 months ago

on 10:40 you claim that ALA conversion rate is less than 1% which is actually not true. It is between 0-12 % conversion inte EPA and DHA for males and up to 22% for females. Which still is rediculously low, wildcaught mackerel will always be the omega 3 king, but it's important to get the details right :)

salvador salas

salvador salas . 2 months ago

Turkey no good?

World’s Okayest Marine Grunt

World’s Okayest Marine Grunt . 3 months ago

You should do a video on meats for the outdoorsman that likes keto. Meats such as deer, wild pig, catfish, bluegill, crappie, game birds and so on. They can be free sources of meat so I’m curious how they are on keto and the nutrient content.

Gettin Mine

Gettin Mine . 4 months ago

hi. speaking of meat...what do you think of this chicken recipe?

Alice Ellis

Alice Ellis . 4 months ago

I’ve been getting meat from Omaha Steak for several years. I have a personal shopper & he does give me great deals & usually free shipping. What are your thoughts on this Company??

NoNeomarxist Actor

NoNeomarxist Actor . 4 months ago

I saw 85% lean on 100% grass fed ground Beef with 1 g. Trans Fat ! Any comment ?

joanne kerr

joanne kerr . 4 months ago

Add my name to those wanting to see lamb - we eat a lot of it in Australia - thank-you :)

Luke Roberts

Luke Roberts . 4 months ago

Alot to digest there, mentally and actual digestion! Ha ha! Definitely going to be adding bison to my well round Robin on meats I eat. Thanks!

Ivan Colon

Ivan Colon . 4 months ago

We need more of this pls. Especially how really the omega 6 to 3 ratio affects keto.

john fish

john fish . 4 months ago

Really interested in poultry and goat


smupspop . 4 months ago

I'd love to see a video on homesteader animals like guinea pig, guinea hog, rabbit, quail, partridge, duck, goose, deer, squirrel, and how about insects???

Dominic Teresi

Dominic Teresi . 4 months ago

You should do a further breakdown with all the red meats and stuff like lamb

Jr Ramir

Jr Ramir . 5 months ago

What about dog?


strongwise . 5 months ago

how about goat sheep buffalo etc?

Joe Smeltz

Joe Smeltz . 5 months ago

We’d be very interested in a video on the Keto diets impact in dogs

Eva Neil

Eva Neil . 5 months ago

Can you cover Turkey please.

Kelly Halvorsen

Kelly Halvorsen . 5 months ago

Where are all of you getting all these meats from? Lamb, venison, goat etc...? I live in a large city, Tampa Bay area. I can't even find a pasture raised chicken here or grass fed and finished beef. I can completely forget about organ meat. I shop at Publix and local butchers do not offer any of these things. I'm lucky I can get pasture raised chicken eggs. I do have a Whole Foods store about 45 minutes away. Does anyone know if they have these items? Thank you!

Johnny Se

Johnny Se . 5 months ago

Can you break down eggs nuts and cheese?

Chad Cunningham

Chad Cunningham . 5 months ago

Sardines? Salmon? Thanks for the information!

Panos Georgiou

Panos Georgiou . 5 months ago

Another good video Thomas, well done! How about: lamp, turkey, rabbit and duck?

Joshua Muturi

Joshua Muturi . 5 months ago

Goat meat please.


ROBERT DAVIS . 5 months ago

Well done, especially Omega 6/3 ratio, which is something I live by Omega 3.

John Derosa

John Derosa . 5 months ago

Can you do a video of healthy lunches to take to work, healthy brown bagging ?

SoCal Steve

SoCal Steve . 5 months ago

Lamb Farm raised salmon / wild salmon Canadian farm raised salmon / new zealand farm raised salmon

Isabelle Bl

Isabelle Bl . 5 months ago

Hi. On France we love duck fat.

William O'Connell

William O'Connell . 5 months ago

Could you do a breakdown on pork tenderloin? I want to know if it's healthy enough for me to eat.

Jeanette Richter

Jeanette Richter . 5 months ago

I don’t see the link thrive market can you post it below. Nor did I see the link for butcher box

J.E. Williams

J.E. Williams . 5 months ago

I'm done. My head just exploded. Or I'm done everybody feed off me . limited time only 😆

Ruth Edith

Ruth Edith . 5 months ago

Would love to know if chicken thighs would get a higher rating if they are raised roaming on an organic farm picking in the fields where the grain fed is organic


Moleman4ever . 5 months ago

Great video. Some much needed insight on quality of meats. Perhaps if the mood strikes, you should look into more uncommon types of meat like ostrich(very tasty), or something like wild boar(if it's much different than pork) One question, though. Is stearic acid much different from the food additive magnesium stearate? I heard the latter isn't so good to be consuming...


Moleman4ever . 5 months ago

I really really wish butcherbox delivered to my region

Brandon S.

Brandon S. . 5 months ago

I also would like to see more meats on the white board, such as Lamb, Duck, Boar, & Venison/Elk

Armed Israelite

Armed Israelite . 5 months ago

Hi Thomas I have a serious question I have gout so my red and game meats have to be to a min, also I do not eat pork because of religious reason. Would I be at a big disadvantage because most of the meat I consume on Keto is Poultry? I use coconut oil and butter to ad fats to my meats. I have been on Keto for 3 weeks by the way and iI have been watching you the whole time.

James Dietz

James Dietz . 5 months ago

Great video, as usual. Hunting season is not too far off, could you please add Venison and Elk to your comparison?


YB E . 5 months ago

If the chicken is pasteured organic and not given hormones and antibiotics can I have my chicken thighs?

Jacques Nowell

Jacques Nowell . 5 months ago

Moral of the story, get your fats from plant sources.

Fadi Salem

Fadi Salem . 5 months ago

You're a good man

ed low

ed low . 5 months ago

How do you identify quality pork?


zerothehero123 . 5 months ago

A lot of organic store bacon still has conservatives so avoid that shit like the plague!

Odin Mik Joens

Odin Mik Joens . 5 months ago

love your videos. Please do tuna and salmon.

Chrissie Bowie

Chrissie Bowie . 5 months ago

I am really interested in kangaroo. My favourite red meat.

SoCal Indi

SoCal Indi . 5 months ago

I don't like pork except BACON!!! lol


1Kopter . 5 months ago

Hey I'm all about good meat and salmon but I'm curious why you never list chia seeds as a good source of Omega 3's and protein?

Greg Lewis

Greg Lewis . 5 months ago

I would love to see this same content only for pasture raised.

shahar cohen

shahar cohen . 5 months ago

What about goat meat, is it a good source of macros?


hanig11 . 5 months ago

What about Kosher grass fed Hogs?

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