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Does anyone find it hard to be full and keep omega 3 -6 ratio equal?

Answered on August 19, 2014
Created July 13, 2012 at 1:01 PM

I wanted to know if anyone finds it difficult in keeping their omega 3 to 6 ratios equal whilst eating paleo? How much fish can you possibley eat and most paleo snacks have more omega 6 then 3. The only foods with a healthy ratio of omegas is fish and blue green alagae. Compared to chicken, nuts, eggs which all have high levels of omega 6.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 13, 2012
at 03:47 PM

I could have probably done with a smaller dose of fish oil to get to 1:1 if I cut out pork, poultry and nuts. Not a life I'd like to live (one without pork, that is.)

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 02:45 PM

Thanks you very much i will keep this info.

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on July 13, 2012
at 02:36 PM

I have no problem eating heaps of fish and grass-fed animals.

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 13, 2012
at 01:40 PM

Try eating a little bigger and you shouldn't need to snack. Two meals a day is plenty and I get to eat a lot more in those two meals. Very satisfying.

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 13, 2012
at 01:37 PM

I eat tuna or salmon almost every day. I pretty much stopped eating nuts. Still eat a good amount of chicken/pork/eggs. Stopped taking fish oil - I'd rather just eat the fish.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 01:24 PM

Here in Australia, it is nearly impossible to get pastured chickens without traveling very far and when they do say pastured it usually means they are allowed to walk around in crowded fenced areas with grain as feed. DHA eggs i have not yet seen on the shelves

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 01:20 PM

Thats what i think too, to attain a 1:1 ratio you must A) either eat heaps of fish and grass fed animals or B) eat nuts, chicken etc and supplment with some fish oil.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 01:19 PM

Thanks Ryan, but many times chicken and nuts are the easiest snacks to get. Really lean poultry and pork would not fill me up, those foods would not contain enough fat to fill me up

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 01:17 PM

Oh, and just don't snack. There is no need for it if you are fat-adapted.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 01:17 PM

pastured chickens are a little better, same with pastured eggs. You can also do DHA eggs if you want.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 01:16 PM

Many people on paleo go crazy on the nuts. But then again many people on paleo go crazy snacking also, which I do not recommend. No need for it. Same with chicken.

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5 Answers

3
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 13, 2012
at 01:06 PM

I don't think the goal of paleo should be a 1:1 omega-3/6 ratio. I think if you're sub-10:1 (6:3), you're doing ok, particularly if those omega-6s aren't refined (read: damaged) oils. Omega-6 from pork, chicken and avocado aren't as unhealthful as those found in vegetable oils.

I could only attain a 1:1 ratio by supplementing a good-sized (8g/day) fish oil dose. My ratio is ballpark 5-10:1 (6:3) without supplementation, no omega-6 from refined oils (except olive oil).

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 01:20 PM

Thats what i think too, to attain a 1:1 ratio you must A) either eat heaps of fish and grass fed animals or B) eat nuts, chicken etc and supplment with some fish oil.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 13, 2012
at 03:47 PM

I could have probably done with a smaller dose of fish oil to get to 1:1 if I cut out pork, poultry and nuts. Not a life I'd like to live (one without pork, that is.)

F0e558010a2ecb31fa37b7c491596b8e

(3850)

on July 13, 2012
at 02:36 PM

I have no problem eating heaps of fish and grass-fed animals.

1
Cd717290eb43a6e17061f9920deed977

on July 13, 2012
at 07:17 PM

Eat some tubers and fruits! Combine with yummy fats (butter, coconut oil) and you will feel very full and happy!

1
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 13, 2012
at 01:39 PM

Two snacking gems, first nuts:

Almonds are a little lower. Hazelnuts and cashews are relatively lower still , but very very low in omega-6, and in fact mostly just monounsaturated fat, macro wise- the much paleo loved macadamia nut. They are delicous too, buttery and almost sweet tasting..

Second, Coconut flesh. Even less o-6 than macadamias, and lots of great medium chain fats (lauric acid), which help for ketosis and have health benefits aplenty. Good nut replacement for those no nut days.

+the odd stick of celery/carrot, tuna salad with paleo mayonaise, small bowl of berries etc doesnt go amiss either. Good to change it up. Be creative! (internet recipes and cookbooks do help IMO here) :)

"Here in Australia, it is nearly impossible to get pastured chickens without traveling very far and when they do say pastured it usually means they are allowed to walk around in crowded fenced areas with grain as feed." -

do they eat worms and peck grass roots? Thats what your after for lower omega-6 chickens, just some natural food apart from grains. (I imagine that might be an ask though in oz for chickens on grass, where its so dry). All chickens eat some grains. But just a little natural food makes a big difference to their nutritional composition, and the appearance and taste of flesh and eggs. Eggs are yellower, stronger tasting, flesh is softer/moist, tastier (no wonder everyone complains about the texture of chicken, given all they get is battery stuff).

If not eat some fatty fish too, or some fish oil if you cant get fatty fish.

....

Worth remembering nuts have some great nutrition too....one should IMO not avoid them completely, just eat in handful type amounts more occasionally.

Most nuts can be great for electrolytes, which can be an issue for people in ketosis

This has been my personal experience in just mild ketosis, is that I need to eat electrolyte foods. Nuts are in that category, they are higher in minerals. Lots of fruit are too, and also a few leafy greens, like spinach or collards.

Without foods like those id probably need a handful of supplements here and there to keep my electrolytes in balance. I fairly sure if I didnt eat dairy, in the form of aged cheddar, id probably need to eat more other calcium foods too, like collard greens, turnip greens and brazil nuts.

I find eating mineral rich whole foods conciously works to keep my electrolytes in balance (we are talking only a handful of nuts every few days sorta but also regular berries, and spinach and aged cheese etc. Google "electrolyte foods" or each electrolyte's name, ie calcium etc and "food" if you are curious about these)

If your low carb, for this reason especially I wouldnt discount nuts as a food.

Brazil nuts are high in calcium, almonds, brazil nuts in potassium, and almonds, Brazil nuts, hazelnuts, walnuts, cashews in magnesium. (Macadamias are good for potassium & magnesium too, and less o-6 to boot)

Just try the lower o-6 ones above mostly (apart from perhaps the odd brazil nut or four, for nutritional uniqueness as above + selenium), in more moderation, keeping in mind their nutrition and snack worthiness versus omega-6 (IMO its a balance) and come up with some other snack ideas too.

Also worth noting, if your trying to be low carb. Some nuts have more carbs than others. Brazil, macadamia and almond are all low in starch, others can be quite high, especially cashews. 100 grams of cashews, and you may as well have eaten a whole potato.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 02:45 PM

Thanks you very much i will keep this info.

1
D8612a7c536e74f9855b70d8e97919b5

(1042)

on July 13, 2012
at 01:10 PM

The key is to minimize overall PUFA intake. Nuts are definitely the first item to minimize, poultry is probably second. If you get most of your protein from ruminant animals and fish (or really lean poultry and pork) and minimize nuts, you shouldn't have to worry too much. I don't actively track my ratio anymore, but I imagine it's not too terrible. Probably closer to 3:1 than 1:1.

F8f38dfefde197df8ac1782ab6e65a60

(220)

on July 13, 2012
at 01:19 PM

Thanks Ryan, but many times chicken and nuts are the easiest snacks to get. Really lean poultry and pork would not fill me up, those foods would not contain enough fat to fill me up

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 13, 2012
at 01:40 PM

Try eating a little bigger and you shouldn't need to snack. Two meals a day is plenty and I get to eat a lot more in those two meals. Very satisfying.

C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 01:16 PM

Many people on paleo go crazy on the nuts. But then again many people on paleo go crazy snacking also, which I do not recommend. No need for it. Same with chicken.

0
Medium avatar

(3213)

on July 13, 2012
at 05:53 PM

Eat more Animal fats and supplement with Krill oil

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