10

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Why are avocados considered to be a healthful food when the 6:3 ratio is so high?

Answered on December 08, 2015
Created January 31, 2011 at 2:29 PM

What are the benefits of avocado that outshine their high Omega 6 (1689mg per 100 grams) to Omega 3 (110 mg per 100 grams)? Thats a ratio of 15:1. I don't want to be taking fish oil to accommodate the imbalance. How often do you eat avocado? I love avocado, but that ratio doesn't bode well.

5a5c0614cff63bd85b408234196ddef3

(0)

on December 01, 2013
at 06:46 AM

Switch to MCT (Medium Chain Triglyceride MCT) Oil. I did the switch a few months ago. It's made from a blend of Coconut and Palm Fruit Oils and it's tasteless and is great to use nearly everywhere you've used EVOO (I've been an EVOO afficionado for decades!) except in cooking since it's smoke point is 300ºF. Eat Well... EnJoi!!!

Here's the link to the site (no, I don't work for the company) where I learned a lot about MCT oil.

http://bit.ly/RzEFHu

77877f762c40637911396daa19b53094

(78467)

on September 25, 2012
at 08:47 PM

Fwiw, I ate 1-2 a day for a month with no increase in inflammation symptoms, for me usually joint pain or depression. Which I will get if I start using say nut oils so ...

3d0093dd591d9b88db74d7bba970dea0

(222)

on March 29, 2012
at 11:14 PM

Chipotle uses soy oil on every meat except their pork. See their allergen guide for more.

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on February 28, 2012
at 12:36 AM

Ugh, I hate this type of comment. Cavemen didn't have the choice of foods, both good and bad, that we do. They had to worry about mere survival, we don't (thankfully). The modern world presents us with both benefits and challenges that cavemen couldn't conceive of. Worrying about our food choices is the price of modernity. Comments such as this are the best time to bring out the old paleo chestnut "it's not about reenactment..." I don't mean to be harsh, but I think comments like this are dumb.

21fd060d0796fdb8a4a990441e08eae7

(24543)

on October 16, 2011
at 05:22 PM

I've never made it! The bowl is just from Chipotle, the take out burrito place. Search "chipotle paleohacks" for strategies to get the most bang for your buck, keeping in mind that their meat is soybean oil'd.

D117467bf8e8472464ece2b81509606c

(2873)

on October 15, 2011
at 05:37 AM

Oh my gosh, a meat bowl with guacamole sounds sublime. Recipe?

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 11:19 AM

free avocadoes! what a perk. forget free parking, avo's are where it's at.

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 11:18 AM

I once saw a woman eating an avocado on the train with a spoon....I thought it was SO weird and now I think "what a brilliant idea!" as all my snacks that are fatty are best for my hypoglycemia :)

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 10:48 AM

I also thought ararchidonic acid was a good thing? Or do you mean in excess?

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 10:47 AM

I'm sad because I have to cut way back on them now as I have a copper overload :( It sucks.

Medium avatar

(5639)

on August 28, 2011
at 10:57 PM

...still eating that Chipotle bowl? Cuz I'm pretty sure it's still cooked in soybean oil...

65c78dcc462af2a9d4493918bb4735c2

(30)

on April 29, 2011
at 01:58 AM

I used to crave avocados, too! With your comment, I just noticed I'm no longer obsessively devouring them -- because I've added so many other good sources of fat. They'll always have a special place in my heart, though, because they led me out of my fat-phobic vegetarian ways. Avocados = paleo gateway food.

246ebf68e35743f62e5e187891b9cba0

(21430)

on April 28, 2011
at 11:44 PM

yes. you should give up. KIDDING! No... read the posts here. The general opinion is "they aren't that bad". I eat Avocados for probably 3 days of the week. They make a great quick side-dish that I don't have to cook or prepare other than cut and de-seed... they even come with their own serving bowls.

535fafe8afe6923870905c707c4f4454

(720)

on April 28, 2011
at 11:39 PM

really! I thought it was the high amounts of arachidonic acid in liver organ meat which is a huge benefit (and gave me heaps of mental clarity and well being)

Medium avatar

(5136)

on April 28, 2011
at 11:31 PM

are you saying my love of pig is not so good for me ? :::covering ears and humming:::

95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on February 01, 2011
at 09:13 PM

that's really helpful. thanks, kamal!

21fd060d0796fdb8a4a990441e08eae7

(24543)

on February 01, 2011
at 06:42 AM

Omega-6 from plants presents a different fatty acid distribution than that from animals. For example, some of that fat will become GLA. Eating avocados is probably both okay and delicious. See below for detail. (one singular detail, not plural)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 31, 2011
at 11:46 PM

I remember that feeling. I was sorta like a kid in a candy store, but more of a grown woman in a fat store. It was lovely. I also went through a crazy bacon phase, too. :D

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on January 31, 2011
at 10:27 PM

Doggone. I wanted to eat them a lot with impunity. I'm going to cut back or cut them out.

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on January 31, 2011
at 10:23 PM

Travis I got my info from nutrition data. looked at the California avocado as they are most available here.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on January 31, 2011
at 05:25 PM

Conventional nutrition experts consider omega 6 itself to be healthy...

8603cae947a9b803f704301e477102bd

(80)

on January 31, 2011
at 03:53 PM

I agree they shouldn't be the basis of your diet. I feel the same way about bacon and chicken. All great for variety, but not as a regular menu item.

691f120a3e7a1a036845d105d86c99a3

(3641)

on January 31, 2011
at 02:47 PM

you have to make sure your avocados are grassfed ;)

  • 0e395acc856e3353f3f5892e6b09b0e7

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15 Answers

best answer

9
1471beca8e3adff4ae2f89d10e5f7acb

on January 31, 2011
at 02:38 PM

They're still mostly monounsaturated fat, which keeps the overall level of n-6 fairly low, even if the polyunsaturated fat ratio isn't great. Plus, they are an excellent source of potassium.

I eat about one or two a week and then don't eat them for a month or so. They shouldn't be the basis of your diet, but they are definitely a good way to diversify.

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on January 31, 2011
at 10:27 PM

Doggone. I wanted to eat them a lot with impunity. I'm going to cut back or cut them out.

8603cae947a9b803f704301e477102bd

(80)

on January 31, 2011
at 03:53 PM

I agree they shouldn't be the basis of your diet. I feel the same way about bacon and chicken. All great for variety, but not as a regular menu item.

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 10:47 AM

I'm sad because I have to cut way back on them now as I have a copper overload :( It sucks.

77877f762c40637911396daa19b53094

(78467)

on September 25, 2012
at 08:47 PM

Fwiw, I ate 1-2 a day for a month with no increase in inflammation symptoms, for me usually joint pain or depression. Which I will get if I start using say nut oils so ...

13
21fd060d0796fdb8a4a990441e08eae7

(24543)

on February 01, 2011
at 06:30 AM

It's because omega-6 linoleic acid from plants (such as avocado) does not convert at a high rate to arachidonic acid (aka one of the bad guys).

So even though my Chipotle paleo bowl has several servings of guac in it, it is the savory and awesome carnitas that are directly contributing to my arachidonic acid (bad guy) levels, because pigs have converted linoleic acid to arachidonic acid for us.

And guac is one of the only plant sources of fat, provides creamy texture, etc etc blah blah.

95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on February 01, 2011
at 09:13 PM

that's really helpful. thanks, kamal!

Medium avatar

(5136)

on April 28, 2011
at 11:31 PM

are you saying my love of pig is not so good for me ? :::covering ears and humming:::

535fafe8afe6923870905c707c4f4454

(720)

on April 28, 2011
at 11:39 PM

really! I thought it was the high amounts of arachidonic acid in liver organ meat which is a huge benefit (and gave me heaps of mental clarity and well being)

Medium avatar

(5639)

on August 28, 2011
at 10:57 PM

...still eating that Chipotle bowl? Cuz I'm pretty sure it's still cooked in soybean oil...

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 10:48 AM

I also thought ararchidonic acid was a good thing? Or do you mean in excess?

21fd060d0796fdb8a4a990441e08eae7

(24543)

on October 16, 2011
at 05:22 PM

I've never made it! The bowl is just from Chipotle, the take out burrito place. Search "chipotle paleohacks" for strategies to get the most bang for your buck, keeping in mind that their meat is soybean oil'd.

D117467bf8e8472464ece2b81509606c

(2873)

on October 15, 2011
at 05:37 AM

Oh my gosh, a meat bowl with guacamole sounds sublime. Recipe?

3d0093dd591d9b88db74d7bba970dea0

(222)

on March 29, 2012
at 11:14 PM

Chipotle uses soy oil on every meat except their pork. See their allergen guide for more.

7
Fb52f5d69b773b370b3becd244f6d544

(78)

on August 28, 2011
at 09:40 PM

Isn't one of the points of Paleo to eat like the cavemen (and women). I doubt they sat around the campfire wondering if the ratios were too high. Eat. Enjoy.

4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on February 28, 2012
at 12:36 AM

Ugh, I hate this type of comment. Cavemen didn't have the choice of foods, both good and bad, that we do. They had to worry about mere survival, we don't (thankfully). The modern world presents us with both benefits and challenges that cavemen couldn't conceive of. Worrying about our food choices is the price of modernity. Comments such as this are the best time to bring out the old paleo chestnut "it's not about reenactment..." I don't mean to be harsh, but I think comments like this are dumb.

7
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on January 31, 2011
at 03:25 PM

Ratio is probably not the best measure of O6. Total amount is more important. They have about 1.7g of O6, which is better than nuts, but definitely worse than tallow or butter.

I don't like the texture of them, but if you do like them it probably won't hurt to eat them once in a while.

I've only seen them lauded over at the MDA forums, and I think it is primarily because people have just learned that fat is ok and are really enjoying eating fatty things they previously couldn't.

Dd5b74ef5997102e9f5e9d865591b05e

on April 08, 2015
at 04:08 PM

The ratio of omega-6:omega-3 is important as supported by several freely available research papers. Another paper supports ratios of greater than 4:1 omega-6:omega-3 as being detrimental to gut health by inducing chronic inflammation. If you go to Pubmed central and do a search for "Health implications of high dietary omega-6 polyunsaturated Fatty acids" the first result will be one of these.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 31, 2011
at 11:46 PM

I remember that feeling. I was sorta like a kid in a candy store, but more of a grown woman in a fat store. It was lovely. I also went through a crazy bacon phase, too. :D

6
95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on February 01, 2011
at 06:13 AM

Pros for me:

-They are a pretty good source of several vitamins and minerals. -They are a convenient and portable snack to throw in my bag when I am going to be out for long periods of time. -They are delicious.

I use them mainly in Mexican food and salads or just plain with a spoon and a little bit of salt.

I don't eat nearly as many as I used to though, not really because of the O6 issue, but because I have so many other fat sources to choose from now. Back when I was raw vegan I COVETED avocados like they were precious things made of gold, dreamed about them and would binge eat five or six at once, but that's because they were pretty much my only fat source (something that makes me sad to think about now and extra grateful every time I take a pat of butter, cook something in bacon grease or am putting bone marrow into my mouth.)

88cf4cb2195f00baedb348359d49f381

on December 08, 2014
at 07:34 PM

Can I ask you to share your sources of fats? I am trying to add good fats to my diet so any info would be a big help. Thanks 

65c78dcc462af2a9d4493918bb4735c2

(30)

on April 29, 2011
at 01:58 AM

I used to crave avocados, too! With your comment, I just noticed I'm no longer obsessively devouring them -- because I've added so many other good sources of fat. They'll always have a special place in my heart, though, because they led me out of my fat-phobic vegetarian ways. Avocados = paleo gateway food.

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 11:18 AM

I once saw a woman eating an avocado on the train with a spoon....I thought it was SO weird and now I think "what a brilliant idea!" as all my snacks that are fatty are best for my hypoglycemia :)

5
239c765fa12bf9fa6b7a7bc0686e019d

on January 31, 2011
at 04:27 PM

The main benefit that outshines their O6 content is... they're tasty!

3
8287c6ddae0d78eae0a09fdd5999617c

(2581)

on January 31, 2011
at 07:40 PM

The Omega 3:6 ratio is a highly overrated health obsession. Even amounts of Omega-3 that many would consider low are still amounts that could greatly improve health. Overdosing on fish oil past these modest needs could be harmful.

Avocados have a good MUFA:PUFA ratio. Compare it to unhealthy oils like soybean oil and corn oil and you will see that those oils are extremely biased toward polyunsaturated fats, which are considered to have a potentially harmful effect on health, while monounsaturated fat is considered protective.

2
F4361b02c4fc5e39fd1506e287be7a05

on September 25, 2012
at 08:42 PM

you all worry too much. i take my diet seriously but if you look up facts on every food item you can find something negative about it.

2
3c6b4eed18dc57f746755b698426e7c8

on April 29, 2011
at 02:10 AM

I've looked at my calorie sheet. I've discovered that the 2 biggest sources of omega 6 FAs are avocados and EVOO. I eat about 1-2 avocados and 3 tbsps of EVOO everyday.

The PUFAs from those 2 make up the majority of the PUFAs I consume everyday.

Should I cut back? Well ... I don't think so. Mabe cut my EVOO to 1 tbsp per day. But the avocados ... they seem pretty healthy.

5a5c0614cff63bd85b408234196ddef3

(0)

on December 01, 2013
at 06:46 AM

Switch to MCT (Medium Chain Triglyceride MCT) Oil. I did the switch a few months ago. It's made from a blend of Coconut and Palm Fruit Oils and it's tasteless and is great to use nearly everywhere you've used EVOO (I've been an EVOO afficionado for decades!) except in cooking since it's smoke point is 300ºF. Eat Well... EnJoi!!!

Here's the link to the site (no, I don't work for the company) where I learned a lot about MCT oil.

http://bit.ly/RzEFHu

2
4e813fcf7266312684862b945c1c3281

(462)

on April 28, 2011
at 11:27 PM

I eat 1/2 to 1 full avacado a day. I get them free at work, and they go great in my mega salad of doom I have every day with my 12-16 oz of dead flesh.

Is this screwing me up on paleo?

246ebf68e35743f62e5e187891b9cba0

(21430)

on April 28, 2011
at 11:44 PM

yes. you should give up. KIDDING! No... read the posts here. The general opinion is "they aren't that bad". I eat Avocados for probably 3 days of the week. They make a great quick side-dish that I don't have to cook or prepare other than cut and de-seed... they even come with their own serving bowls.

957a563c7e4a165663fd3c71207c39da

on August 29, 2011
at 11:19 AM

free avocadoes! what a perk. forget free parking, avo's are where it's at.

1
0cdbc5008dc83a2fb8f718d24b3d3d78

on February 28, 2012
at 12:25 AM

For whatever reason, I get negative symptoms from avocados--chapped lips, dry skin on forehead and scalp, dental crud, etc., whereas berries and fresh figs don't give me as much problems and raw fermented honey actually undoes the damage that avocados create for me (healing the dry skin and chapped lips). So, rather than avocados being "definitely" healthy for all, it may depend on the individual.

0e395acc856e3353f3f5892e6b09b0e7

(1227)

on January 31, 2011
at 10:23 PM

Travis I got my info from nutrition data. looked at the California avocado as they are most available here.

0
98198a7889797620dc4784189c379a4c

on December 08, 2015
at 01:11 PM

I do 2-3 hours of dancing everyday , and a lot of work on the back muslce . I found whenever I intake too much Omega-6 such as : avacado,olive oil,grain fed animal I feel more obvious pain on my back. and when I have a lot of fish and hemp seed or grass fed beef my musle is much more relaxed, I think it's because omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. Some time I go every far on eating one type of thing to test what my body want and don't want. And I found that good ratio of omega3:6 (1:1 is good for me) help so much to stay mindfullness during the day and relax muscle in the night. Hope this can help.

0
785efa3950951957e65fa17efb25b078

(452)

on September 10, 2012
at 09:54 PM

There is no perfect food. Obsessing over avocado's n6:n3 ratio while ignoring the rest = foolish.

0
5d678baeee2064e1e22edbc8fcdccad8

on September 10, 2012
at 09:14 PM

It's funny that I owned a weight loss business a few years ago and at the time it was said that the omega 6 in avocado's actually promoted weight loss by helping your body with the way it was processing certain types of food. I don't know one person that got fat off of an avocado but I think the problem is that we are looking at all foods that carry an omega-6, which a lot of them aren't healthy, and then contributing the weight gain to the ratio. It's important to take a look at the food itself to determine whether or not it is bad for you, avocados are not bad for you, an over consumption of them could be but an over consumption of anything could be. Check out my blog kellibaresall.com for more nutritional info...

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