Ideal Omega-6 to Omega-3 Fat Ratio
Ideal Omega-6 to Omega-3 Fat Ratio
Western Cancers and Omega-6 Fat Intake
BATON Diet
The Omega-6 to Omega-3 EPA/DHA Ratio is
20:1 for the average person in the US.
1:1 is the ratio for optimal health.
Refer to the KNOW YOUR FATS chart in Appendix A for details and serving sizes. Refer to the Road Map to Elite Performance or Pitiful Performance (Metabolism of Omega-6 Fats) chart shown earlier in our previous blogs and also in Appendix A to trace how excess omega-6 vegetable oils increase our perception of pain and increase risk of excess blood clots that can lead to strokes and heart attacks.
Athletes report a similar quick time curve in performance enhancements and pain reduction when they eliminate excess omega-6 vegetable oils and replace them with omega-9 monounsaturated (olive oil) or saturated fats. Pain during weightlifting begins to reduce at about 2 weeks and statistically significant athletic performance gains can be measured at 6 weeks.
Eating saturated fats from non-natural sources like corn fed beef, corn fed chickens, and corn fed fish causes us potential concern because corn fed animals and fish are also sources of excess omega-6 fats (PUFA) that can contribute to inflammation. These foods have high inflammatory indexes compared to grass fed animals and wild caught fish. The inflammatory corn fed animals and fish are the most common sources of meats and fish eaten by Americans. (Inflammation Nation). Corn fed meats and fish may potentially prevent some of the normal conversion of natural saturated palmitic acid fat to omega-7 MUFA palmitoleic acid.
The food with the highest inflammatory index that caused the most inflammation of any food tested in Inflammation Nation was farm raised salmon.
Excess consumption of omega-6 vegetable oils is associated with more than physical pain, heart disease, and excess blood clotting.
“Western” country type cancers have risen with increases of omega-6 fats in our culture.
The cancers associated with high vegetable oil intake are aggressive with high mortality rates especially in women. (864, 911)
Automation has made possible the creation of cheap vegetable oils (omega-6 PUFA). Next came another scientific revolution and yet another whole dimension of “new foods” the world has never experienced before, GMO foods. GMO (genetically modified organism) foods, including vegetable oils, have now become our primary calorie sources in our current generation. Please refer to the discussion of GMO (genetic modified organisms) and bioengineered food in Appendix E.
Novel and unique new foods from both food revolutions have entered our diet in the last 100 years. Current medical literature from large studies, controlled trials, and meta-analysis studies is supporting significant change in our nutrition is needed. The interesting aspect is that the changes the medical literature are calling us to make, mimic the nutrition of our early American great-great grandparents, paleo nutrition, and the traditional True Mediterranean Diet.
Total fat intake ranging from 30 to 45% of energy intake (calories) is moderate, safe intake. PURE study, Dehghan M et al, Lancet 2017 (1160)
- Heart protective olive oil family fats (monounsaturated fats) intake can be up to 18% of total calorie intake.
- Low saturated fat intake below 10% is harmful and below 7% increases mortality.
- Our intake of saturated fat can be up to 18% of our energy intake (calorie intake).
- Omega-6 vegetable fats (PUFA) intake of 1 to 2 teaspoons daily or intake of 4 to 7% energy.
- Omega-3 EPA/DHA (PUFA) fish/grass fed meats 1-2 teaspoons daily intake of 4 to 7% energy.
- Total PUFA intake may be 8 -14% of our energy intake (calorie intake). PURE study, Dehghan M et al, Lancet 2017 (1160)
The next blog will be about how vegetable oil intake is detrimental in diabetes.
Leave a comment
Comments will be approved before showing up.
Also in Baton Diet
A Low-Fat Diet is a High-Carb Diet
Almost twice as much food was eaten at the next meal if the person had a high-carb low-fat meal at the previous meal. (807) Dr. David Ludwig, Professor of Pediatrics at Harvard, and Children’s Hospital in Boston.
Carb Servings - Quick Eyeball Method
CARB HELL
Fatty liver disease (our new epidemic)
Excess carbohydrates (and sugars) we eat are converted by the liver to triglycerides (fats) and cholesterol.
People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken. “Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver.