2

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could bingeing on nut butter upset omega 3:6 ratio?

Answered on August 19, 2014
Created September 23, 2012 at 4:54 PM

If I have a long history of nut butter binges (mostly peanut and almond), should I focus on trying to restore a better 3:6 ratio and avoid nuts for a while?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:45 PM

I don't think I've seen the studies on ratio outside of the paleo theories that that's what paleo man ate. I think the idea that paleo man ate such high levels of omega-3s is laughable.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:44 PM

No more than 2 ounces of nuts in 24 hours? I can polish off a pound of cashews in 60 minutes! Cashews are my dietary krytonite.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:42 PM

Agree with miked. It's easy to eat a shit-ton of nut butter, but the amount of nuts needed to make that quantity is actually more harder to eat.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:59 PM

and 2 eggs contains more PUFA than an ounce of most nuts. Yet consuming a half a dozen eggs a day is fair game. Why?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:58 PM

and no where am i advocating to choose nut butters over nuts or binge on nuts/butters or ignore PUFA altogether. I am just pointing out some inconsistencies. I've probably never eaten more than 2oz of nuts in a 24 hour period and choose lean meats and fish so I'm getting even less PUFA

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:54 PM

And where is any evidence that omega 3/6 ratio matters. It is based on correlational studies showing an increase in LA from refined vegetable and seed oils, and then a wild extrapolation based upon pseudo-science that arrives at some arbitrary "ideal ratio" between the bounds of 1:1 and 3:1.=

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:52 PM

I just find it contradictory, that's all...given how widely accepted the use of coconut oil and butter are around these parts. And not just for cooking, but liberally by the spoonful.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on September 23, 2012
at 07:07 PM

But that processing, however little, makes you eat more than the whole food; so, I also advocate avoiding the butters

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 06:35 PM

I like the sentiment but I would have to disagree- nut butters are whole foods. It is the same thing as a nut, just pre-masticated. It is whole nuts in a jar.

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4 Answers

3
0d7be15fd1a76c7a713b0e2e75381e75

(307)

on September 24, 2012
at 03:25 AM

I would worry less about the O6:O3 ratio, and more about the binge itself. If nuts trigger you to binge, no reason to keep them around. But when I am in binge-mode, I know that something is wrong with the overall way I am eating, and ratios of nutrients are the last thing I need to be analyzing. Instead I make sure I am eating 3 decent sized, balanced 'paleo' meals a day, without snacking, and without being hungry (which would indicate that I should eat more at each meal). When the hormones that regulate your appetite are functioning like they should (see: leptin, ghrelin, insulin, and probably others I don't know of), than you shouldn't be having a problem with bingeing in the first place. Just my own personal take on it.

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 06:28 PM

I'm not sure extremely low (<2:1) ratios are necessary for good health. A whole food diet with a ratio of <10:1 is probably sufficient. Keywords: whole food. Nut butters aren't whole foods.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:45 PM

I don't think I've seen the studies on ratio outside of the paleo theories that that's what paleo man ate. I think the idea that paleo man ate such high levels of omega-3s is laughable.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on September 23, 2012
at 07:07 PM

But that processing, however little, makes you eat more than the whole food; so, I also advocate avoiding the butters

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:42 PM

Agree with miked. It's easy to eat a shit-ton of nut butter, but the amount of nuts needed to make that quantity is actually more harder to eat.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:52 PM

I just find it contradictory, that's all...given how widely accepted the use of coconut oil and butter are around these parts. And not just for cooking, but liberally by the spoonful.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 06:35 PM

I like the sentiment but I would have to disagree- nut butters are whole foods. It is the same thing as a nut, just pre-masticated. It is whole nuts in a jar.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:59 PM

and 2 eggs contains more PUFA than an ounce of most nuts. Yet consuming a half a dozen eggs a day is fair game. Why?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:54 PM

And where is any evidence that omega 3/6 ratio matters. It is based on correlational studies showing an increase in LA from refined vegetable and seed oils, and then a wild extrapolation based upon pseudo-science that arrives at some arbitrary "ideal ratio" between the bounds of 1:1 and 3:1.=

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on September 23, 2012
at 08:44 PM

No more than 2 ounces of nuts in 24 hours? I can polish off a pound of cashews in 60 minutes! Cashews are my dietary krytonite.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on September 23, 2012
at 07:58 PM

and no where am i advocating to choose nut butters over nuts or binge on nuts/butters or ignore PUFA altogether. I am just pointing out some inconsistencies. I've probably never eaten more than 2oz of nuts in a 24 hour period and choose lean meats and fish so I'm getting even less PUFA

2
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on September 23, 2012
at 05:02 PM

Yes!

While the 3:6 ratio is important. It's more effective and healthy to reduce 6 than increase 3. You really only want/need a few grams of 6 a day (like 2-4).

Either way that points to stopping the binges and only use nuts (and -butters and -flours) as a snack/treat; not a staple of your diet.

1
77877f762c40637911396daa19b53094

(78467)

on September 23, 2012
at 05:24 PM

Frequency over quantity as problems in my mind. I'd rather see someone binge 1x a month on an entire container of nut butter than eat it everyday. It is more likely to be burned as energy and less likely to be utilized structurally in that way.

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