Paleo Diet: Raw Paleo Diet and Lifestyle Forum
Raw Paleo Diet Forums => General Discussion => Topic started by: LePatron7 on November 27, 2012, 01:24:38 am
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Hey everyone. I'm doing some research on the omega 3:6 ratio of various foods.
We all know that grass fed animals have significantly higher omega 3's and less omega 6's. I've read online that grass fed beef, buffalo, lamb, etc. can have an omega 3:6 ratio of 1:2 or 1:4.
http://www.texasgrassfedbeef.com/omega_3_fatty_acids.htm (http://www.texasgrassfedbeef.com/omega_3_fatty_acids.htm)
I've looked into a few nuts and fruits/veggies fat ratios.
Food - amount of omega 3 and 6 - approximate ratio
Walnuts - o3=2,542mg, o6=10,666mg - 1:4
http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2)
Avocado - o3=30.8mg, o6=473mg - 1:15
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2 (http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2)
Almonds - o3=1.7mg, o6=3,378mg - 1:1987
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2)
Pecans - 3=276mg, 6=5,777mg - 1:21
http://nutritiondata.self.com/facts/nut-and-seed-products/3129/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3129/2)
Macadamia - o3=57.7mg, o6=363mg - 1:6
http://nutritiondata.self.com/facts/nut-and-seed-products/3123/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3123/2)
Cashews - o3=17.4mg, o6=2,179mg - 1:125
http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2)
Chestnuts - o3=26.6mg, o6=223mg - 1:8
http://nutritiondata.self.com/facts/nut-and-seed-products/3101/2 (http://nutritiondata.self.com/facts/nut-and-seed-products/3101/2)
King Salmon - o3=375mg, o6=30.8mg - 12:1
http://nutritiondata.self.com/facts/ethnic-foods/9971/2 (http://nutritiondata.self.com/facts/ethnic-foods/9971/2)
Grass fed beef - o3=5.9mg, o6=22.4mg - 1:4
Grass fed bison- o3=10.6mg, o6=73.1mg - 1:7
(All based on 1 oz servings)
As you can see, most nuts, have horrible omega 3:6 ratios. With walnuts being the best (1:4), and almonds being the worst (1:1987).
Salmon has an excellent omega 3:6 ratio, grass fed beef is ok, and nuts and avocados are bad.
But if we get most of our fat from say, raw beef fat, marrow, and fatty fish. Wouldn't nuts and avocados be ok in moderation?
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I've mapped out my diet in a very structural way so when I start again I can keep track of how much it'll cost, and also give myself a varied diet without to much repetition of the same foods.
I'd be eating 3.5 oz of suet, spread over 4 meals. With 4 servings of 2 oz of meat.
Salmon - 3x per week
grass fed beef chuck roast - 15x per week
grass fed lamb - 8x per week
beef tongue - 1x per week
beef liver - 1x per week
I checked the omega 3:6 ratio of a typical weekly diet, only including salmon, grass fed beef, walnuts, almonds, and avocado.
What I found was that the 3:6 ratio isn't bad, even though it doesn't include the suet, or various other foods I'd be eating.
Food - amount per week - omega 3:6
King Salmon - 6 oz - o3=2,2250 mg, o6=184.8 mg
Almonds - 3 oz - o3=5.1 mg, o6=10,134 mg
Avocado - 3 oz - o3=92.4 mg, o6=1,419 mg
Walnuts - 3 0z - o3=7,626, o6=31,998
Grass fed beef - 30 oz - o3=177 mg, o6= 672 mg
total: o3=10,150, o6=44,407 - 1:4
I assume including the suet, and various other meats, plus one egg daily, that the 3:6 ratio would become even more favorable. Getting closer to 1:3.
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after doing the numbers and seeing just how bad my omega 3:6 ratio is to maintain, even eating such a small amount, ive decided to omit them from my diet. Or eat an extremely small amount.
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Salmon has an excellent omega 3:6 ratio
Doesn't look like an excellent ratio to me, recommended is 1:1 - 1:4, but salmon has 12:1.
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Doesn't look like an excellent ratio to me, recommended is 1:1 - 1:4, but salmon has 12:1.
Yeah I'm gonna omit nuts and avocado, maybe I'll eat them rarely. The original SCD didn't have nuts.
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Even if some nuts have a good ratio, do you think you can use the omega 3 in them? I know you only use about 5-15% of the omega 3 in seeds.
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Even if some nuts have a good ratio, do you think you can use the omega 3 in them? I know you only use about 5-15% of the omega 3 in seeds.
where did you get that info? any links?
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I have heard it many times. But some people say its only seeds, so i dont know about nuts. Here they say it also other plant-based sources.
http://www.livestrong.com/article/497547-how-much-epa-dha-are-in-chia-seeds/ (http://www.livestrong.com/article/497547-how-much-epa-dha-are-in-chia-seeds/)
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I have heard it many times. But some people say its only seeds, so i dont know about nuts. Here they say it also other plant-based sources.
http://www.livestrong.com/article/497547-how-much-epa-dha-are-in-chia-seeds/ (http://www.livestrong.com/article/497547-how-much-epa-dha-are-in-chia-seeds/)
I read that whole article and nowhere did it mention omega 3's are poorly absorbed from seeds.
The only thing I found was that humans may not convert ALA into EPA and DHA very effectively.
"Your body converts ALA to both EPA and DHA, although the efficiency varies from person to person."
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Doesn't look like an excellent ratio to me, recommended is 1:1 - 1:4, but salmon has 12:1.
Is there info that shows having more omega 3 than 6 is bad? If I had an omega 3:6 ratio of 2:1 or 4:1 would that be bad?
I always thought having more omega 3 was always beneficial, even when the omega 3 is greater than omega 6.
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Yes, and what i have heard is that its the DHA and EPA thats healthy for the body, i dont think ALA has the same benefits.
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Yes, and what i have heard is that its the DHA and EPA thats healthy for the body, i dont think ALA has the same benefits.
You're right that there's a lot more research showing EPA and DHA's benefits. I'm sure ALA still has some benefits and serves some kind of purpose.
http://www.livestrong.com/article/388023-what-are-the-benefits-of-alpha-linolenic-acid/ (http://www.livestrong.com/article/388023-what-are-the-benefits-of-alpha-linolenic-acid/)
^ Describes the benefits specifically of omega 3 ALA.
Usually EPA and DHA get a good reputation while ALA is largely ignored.
I also think that ALA is more easily converted into EPA and DHA when the ALA is from a raw source. Ie. raw-ALA>cooked-ALA.
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I'll definitely be adding raw, organic, grass fed beef brains to my regiment.
Beef Brain - o3=343 mg, o6=11.5 mg - 30:1 omega 3:6 ratio (per 1 oz)
http://nutritiondata.self.com/facts/beef-products/3461/2 (http://nutritiondata.self.com/facts/beef-products/3461/2)
And I bet that's not even grass fed.
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Suet - o3 241, o6 602 - 1:2.5
http://nutritiondata.self.com/facts/beef-products/3478/2 (http://nutritiondata.self.com/facts/beef-products/3478/2)