1

votes

PUFA's good or bad?

Answered on August 19, 2014
Created July 06, 2012 at 9:14 PM

I eat a decent amount of avocado, but I have seen a few times that you shouldn't eat too much of them because of the high Poly Unsaturated Fats? Are PUFA's good or bad? why? Thanks in advance!

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on July 08, 2012
at 02:23 AM

Oy...foreveryoung, the *ratio* might be high in an avocado, but the *total* amount of PUFA is tiny. Avocados are *MUCH* higher in monounsaturated fat. No, no one needs to suck down 3 of 'em every day, but if I were worried about my n-6 intake, avocados are *not* what I would look to limit.

2353504a9c35c6049c3722cd337737cb

(108)

on July 07, 2012
at 03:43 PM

A link was provided with peer reviewed experiments (not studies). The research is there supporting my comment. Here is a research summary which includes a list of references for those who would like to learn more. http://www.brianpeskin.com/BP.com/reports/OptimumPEOratio-CAMB.pdf

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 07, 2012
at 02:44 PM

Disagree that humans are lacking in omega 6 oils, raw or not. Totally unsupported by the evidence

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 07, 2012
at 02:21 AM

It is only hard given the food options we have today. In 1900, the average American got about 2.5% of their calories from omega 6 fats.

2fd566cefde2de38e75e1bc13a966e16

(662)

on July 07, 2012
at 02:06 AM

Erm, maybe I'm being ignorant but what does that have to do with Ray Peat's view of fish vis a vis PUFA content? By "the jury is still out" I was referring to whole-food paleo PUFA sources (avocados, fish, occasional nuts), and the role of PUFA consumption as a whole in a paleo diet. I should have been more clear on that. Vegetable and other high PUFA oils can unequivocally be termed unhealthy at this point. Will edit.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 06, 2012
at 11:57 PM

If staying under 4% is hard, does it make any sense that it's the correct recommendation?

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 06, 2012
at 11:38 PM

haven't been able to find too much? Lyon diet study. Veterans study (Pearce). Scores of animal studies. Epidemiology everywhere but the US (where health-seekers fell for the head-fake and thought vegetable was good)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:47 PM

^ dude you really need to brush up on your mathematics capabilities.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:46 PM

^ dude you really need to take some more courses in college.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:45 PM

Dude take some more courses in mathematics.

F31d10b54b31428e189d9b771bf7b1d1

(1439)

on July 06, 2012
at 10:28 PM

FYI: 1:2/3 = 3/2. In other words, 50% more n-6 than n-3

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:16 PM

^ yes duward, avocado's do have a small amount of omega 3. The nutrition database is good resource for the future, but the ratio of omega 6 to 3 in an avocado is 15.4/1, which is pretty bad in my book. I would save them for a rare occasion and not eat them on a daily basis.

76e82f76e7e3ed9747c980b50fc51b25

(229)

on July 06, 2012
at 09:53 PM

Thanks, do avocados have omega 3's?

  • 76e82f76e7e3ed9747c980b50fc51b25

    asked by

    (229)
  • Views
    4.2K
  • Last Activity
    1280D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

best answer

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 06, 2012
at 09:36 PM

Whole food PUFAs (i.e. avocados) are fine. There's more problems with refined and processed PUFAs (e.g. vegetable oil).

best answer

1
C6e32ff9978fe287aa8c1c6be52d9524

(1548)

on July 06, 2012
at 09:38 PM

TOTAL PUFA count you need to be cautious about. However, most of the fat content from an avocado is quality so you're fine. If you're focusing on real, whole foods, grass-fed/quality animal products, and gotten rid of all vegetable oils, you'll be fine.

PUFA's are made up primarily a combination of Omega 3's (n-3) and Omega 6's (n-6) The SAD generally puts us at a 20:1 (n-6/n-3) ratio which is HIGHLY inflaming and problematic to the health. The key is to reduce your overall PUFA count by eliminating garbage, and getting quality n-3's (wild fish and quality animal products.) (I believe trying to get the 1:2/3 ratio)

I recommend checking these reads out:

http://www.marksdailyapple.com/polyunsaturated-fat/#axzz1zsfpMLnA http://www.archevore.com/panu-weblog/2010/3/18/sat-fat-or-pufa-which-one-do-you-fear.html

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:16 PM

^ yes duward, avocado's do have a small amount of omega 3. The nutrition database is good resource for the future, but the ratio of omega 6 to 3 in an avocado is 15.4/1, which is pretty bad in my book. I would save them for a rare occasion and not eat them on a daily basis.

76e82f76e7e3ed9747c980b50fc51b25

(229)

on July 06, 2012
at 09:53 PM

Thanks, do avocados have omega 3's?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:45 PM

Dude take some more courses in mathematics.

F31d10b54b31428e189d9b771bf7b1d1

(1439)

on July 06, 2012
at 10:28 PM

FYI: 1:2/3 = 3/2. In other words, 50% more n-6 than n-3

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on July 08, 2012
at 02:23 AM

Oy...foreveryoung, the *ratio* might be high in an avocado, but the *total* amount of PUFA is tiny. Avocados are *MUCH* higher in monounsaturated fat. No, no one needs to suck down 3 of 'em every day, but if I were worried about my n-6 intake, avocados are *not* what I would look to limit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:47 PM

^ dude you really need to brush up on your mathematics capabilities.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 10:46 PM

^ dude you really need to take some more courses in college.

1
93eea7754e6e94b6085dbabbb48c0bb7

on July 06, 2012
at 10:06 PM

Actually avocados are mostly monounsaturated so they shouldn't be a problem. Omega-6 pufas are inflammatory, but omega-3 fats are not. They are highly neglected in a SAD but can't be obtained from fish oil and salmon. Anything in excess is bad though, even omega-3s. An avocado, though? Don't give it a second thought! Enjoy!

0
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 06, 2012
at 11:40 PM

You don't want to have more than about 4% of your calories from polyunsaturated fat. A little of that (perhaps 0.5%-1%) should be from omega 3s. The rest from omega 6s. How you choose to get your 6s is up to you. Staying under 4% is hard so I wouldn't eat too many avocados or nuts.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 07, 2012
at 02:21 AM

It is only hard given the food options we have today. In 1900, the average American got about 2.5% of their calories from omega 6 fats.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 06, 2012
at 11:57 PM

If staying under 4% is hard, does it make any sense that it's the correct recommendation?

0
2353504a9c35c6049c3722cd337737cb

on July 06, 2012
at 11:39 PM

Are PUFAs good or bad? It's a bit complicated, and the typical answer to most complex questions like this one is "it depends". Polyunsaturated Fatty Acids (PUFAs) that are heat treated in any way are not healthy and should be completely avoided. This includes most oils used in restaurant foods, packaged foods, grocery stores, and salad dressings (canola, corn, soy, peanut). On the other hand, PUFAs that are cold processed and organic are essential fatty acids (meaning that the body can't make them--they must be ingested) and dispite conventional paleo wisdom (which I usually love, btw), the human body is actually lacking in these cold processed, essential omega 6(W6) PUFAs. Yes, most of us have excessive W6:W3 ratios, but this is because the W6 content is due to heat treated oils from restaurants and grocery stores. Likewise, almost everyone is deficient in essential W6 oils (cold processed nut and seed oils). Based on the various cell membrane compositions throughout the body, it is estmated that humans need a true W6:W3 ratio of about 2:1 (see www.BrianPeskin.com). The problem is that unless you completely eliminate your intake of adulterated W6 from heat treated PUFAs, and replace them with healthy essential W6 oils, you will likely end up overdoing the W3 while becoming deficient in W6. When this happens the risk of cancer rises significantly because cellular respiration is impeaded accross cell membranes. Nobel laureate Otto Warburg determined long ago that when oxygen levels in a cell drop by 35% cancer always occurs. Eating adulterated PUFAs are also a major cause of inflamation and atherosclorosis.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 07, 2012
at 02:44 PM

Disagree that humans are lacking in omega 6 oils, raw or not. Totally unsupported by the evidence

2353504a9c35c6049c3722cd337737cb

(108)

on July 07, 2012
at 03:43 PM

A link was provided with peer reviewed experiments (not studies). The research is there supporting my comment. Here is a research summary which includes a list of references for those who would like to learn more. http://www.brianpeskin.com/BP.com/reports/OptimumPEOratio-CAMB.pdf

0
2fd566cefde2de38e75e1bc13a966e16

on July 06, 2012
at 10:24 PM

I think the jury is still out on exactly how PUFA's fit into a paleo context. Originally many thought the O3:O6 ratio was of primary importance (this was back when Robb Wolf and others many advocated massive fish oil doses to "balance out" O6 consumption). There are also people like Ray Peat, who (as far as I can tell) consider any PUFA's to be detrimental. I haven't been able to find too much on what Peat thinks specifically of the PUFA content in fish.

As many have mentioned here PUFA's from whole foods shouldn't be your major concern and in particular avocados are low in total PUFA so even though their O3:O6 ratio is poor, it's not really a big deal.

Where you can really run into trouble with PUFA's and especially Omega 6's is with nuts, the lion's share of which are rich in PUFA and O6 in particular.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on July 06, 2012
at 11:38 PM

haven't been able to find too much? Lyon diet study. Veterans study (Pearce). Scores of animal studies. Epidemiology everywhere but the US (where health-seekers fell for the head-fake and thought vegetable was good)

2fd566cefde2de38e75e1bc13a966e16

(662)

on July 07, 2012
at 02:06 AM

Erm, maybe I'm being ignorant but what does that have to do with Ray Peat's view of fish vis a vis PUFA content? By "the jury is still out" I was referring to whole-food paleo PUFA sources (avocados, fish, occasional nuts), and the role of PUFA consumption as a whole in a paleo diet. I should have been more clear on that. Vegetable and other high PUFA oils can unequivocally be termed unhealthy at this point. Will edit.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!