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.
asked byMichael_19 (220)
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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).
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!
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.
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.