I am aware of the need to avoid excessive polyunsaturated fats in foods. I was just wondering what exactly is considered a high PUFA food?
Eggs and poultry are high in PUFA compared to beef or lamb. Would they be considered a PUFA food? Do they need to be moderated?
Or are high PUFA foods only referring to vegetable oils like canola and soybean oil?
asked bybreadisdead (231)
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on July 09, 2013
at 02:13 PM
Only refined isolated omega-6 PUFAs are problematic in my opinion. You can't really overeating omega-6 PUFA from whole foods, without significantly distorting one's diet.
on July 09, 2013
at 04:04 PM
As far as I know, it's recommended to avoid common oils that contain high amounts of PUFAs ,like corn, cottonseed, safflower, soybean, sunflower and sesame oils.
However, there is some room for debate on say, sunflower and sesame oils. The point is, you shouldn't be deep frying things in them (although they do in spain in sunflower oil) or dousing your food in them. For example, I like sesame oil, but I use it occasionally as a seasoning.
Nuts, and I would even say fish oil can be sources of too much.
Don't stuff yourself on "paleo-friendly" treats such as paleo bread with tons of almond flour, almond biscuits, cookies. etc.
There are worries when you eat too many polyunsaturated fats with fructose (per the Perfect Health Diet and other blogs/papers) because of advanced glycation end-products (AGE's).
AGE's can result in liver spots.
Another good link: http://www.marksdailyapple.com/is-it-primal-sunflower-oil-wheat-germ-skyr-and-other-foods-scrutinized/#axzz2YTnAJe00 (Read the section on sunflower oil)
Read more on sources of pufa's: http://www.livestrong.com/article/382205-foods-high-in-polyunsaturated-fat/#ixzz2YZ2YX04L
The point is, everything in moderation. Some nuts here, not binging, perhaps even some sunflower oil (cold-pressed), etc. Also, you want to ideally get your omega-3 to omega-6 ratio in balance, but if you overdose on omega-6 it's probably not a good idea to down a ton of fish oil to "counter" it.
If you follow perfect health diet conclusions - less chicken or pork (limit to once per week or twice per week), rely more on beef/lamb which are lower omega-6, and try to eat shellfish, salmon or seafood like mussels once-twice per week, you're likely to be better off. It's easier that way, less to think about it, especially if you're unable to find grass-fed, or pastured. but I still do recommend seeking those out.
I highly recommend their book for an exploration of this issue- omega-6 and omega-3 are essential fatty acids, but that name is misleding because our body can make them! Also check out their blog about omega-6 inducing greater hunger. http://perfecthealthdiet.com/2011/01/why-we-get-fat-food-toxins/
But you have to consider the context - are you deep-frying or just for salad dressing, or even are you using a rancid oil/how was it expelled (and are you cooking at a temp which poly-unsaturated fats are much more likely to be unstable and break down).
Because you don't know how old the oil is, sometimes it's safer to use beef tallow, lard, goose fat, butter, etc. for cooking. they are more stable.
Eat real food - like the perfect health diet food apple, and you should be ok.