4

votes

How many grams of PUFA per day?

Answered on August 19, 2014
Created March 14, 2012 at 7:18 AM

Whats the threshold for PUFA? I keep seeing percentages (3-6%) of calories per day, but has anybody calculated it down to grams per day? That seems way easier to keep track of.

44348571d9bc70c02ac2975cc500f154

(5853)

on March 14, 2012
at 06:32 PM

Only extra omega 6s i consume come from avocados or brazil nuts. So i guess i am pretty safe there.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 06:28 PM

Also, from what I've seen, the better ratio of omegas you have, but more PUFA you can fit in without issue. (Somebody posted a convoluted graph to this effect a while back.)

4a7929c2aa05bf11349d9e55cb542d47

(646)

on March 14, 2012
at 04:32 PM

By my own numbers, if I eat pasture raised eggs, butter, ruminant meat, and wild caught salmon with some vegetable/fruit/rice/potato filler, I am at 3-4% PUFA. Add in anything else (poultry, pork, fish oil supplements, nuts, any restaurant meal, etc) and you are over that mark. I don't worry about being in the 4-5% range vs. 3-4%, but it is quite easy go past the target range.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 03:03 PM

If you choose an artificially low number, sure you can easily out eat that. 3% of a 2500 calorie diet is 6 tbsp of lard, 3.33 whole avocados, 27 slices of bacon, 9 ounces of salmon. I'm unconvinced that higher PUFA consumption (whole foods, unrefined) has negative health consequences. Move that ceiling to 6% and you're getting further and further from realistically reaching it with paleo foods.

Ee70ee808f748374744404a00e1c22ed

(1163)

on March 14, 2012
at 02:46 PM

I certainly try to keep PUFAs in an overall balance, but calculating grams and percentages is a little too fiddly for me.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on March 14, 2012
at 02:30 PM

2 grams would mean you can't eat fish...Unless you're peatarian thats pretty low...

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:01 PM

Restricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to average under 9 grams.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:01 PM

estricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to average under 9 grams.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:00 PM

Restricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to stay under 9%; sometimes I end up way below but then there are pork days...

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 01:57 PM

Wrong; it's very easy to go over the 3/4% of calories if you are not very careful.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 01:56 PM

You and most people don't worry about it too much. That does not mean it is not worth worrying about.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 12:41 PM

Seems excessively low to me, but then I don't buy into the PHD.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 12:41 PM

Grams of PUFA = Calories per day * 3-6% / 9. For example, 2500 calories at 6% PUFA is 16 grams.

429e01b74c31847aed3af35ef9973256

(427)

on March 14, 2012
at 10:11 AM

2 grams of n-6 a day seems really hard to do. That's like three eggs and you're done eating for the day. I went and calculated it out myself (2500 kcal) and in order to reach that 3% range I'd have to eat less than 8 grams a day. That's doable I guess. Doesn't leave much room for avocado, olive-oil, pork-belly, any kind of nut or seed, etc.

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4 Answers

best answer

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 14, 2012
at 07:48 AM

In the Perfect Health Diet Omega 6 is calculated to 2 grams as the safe range. I shoot for 3 grams of each per day from whole food sources.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:01 PM

Restricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to average under 9 grams.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on March 14, 2012
at 02:30 PM

2 grams would mean you can't eat fish...Unless you're peatarian thats pretty low...

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 12:41 PM

Seems excessively low to me, but then I don't buy into the PHD.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:00 PM

Restricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to stay under 9%; sometimes I end up way below but then there are pork days...

429e01b74c31847aed3af35ef9973256

(427)

on March 14, 2012
at 10:11 AM

2 grams of n-6 a day seems really hard to do. That's like three eggs and you're done eating for the day. I went and calculated it out myself (2500 kcal) and in order to reach that 3% range I'd have to eat less than 8 grams a day. That's doable I guess. Doesn't leave much room for avocado, olive-oil, pork-belly, any kind of nut or seed, etc.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 02:01 PM

estricting that much is probably unnecessary. 9 grams = 89 calories from omega 6 = 3.5% on a 2500 calorie diet. I try to average under 9 grams.

1
44348571d9bc70c02ac2975cc500f154

(5853)

on March 14, 2012
at 01:24 PM

I made fish my staple meat and stopped worrying about omega 6s. Its what my anchestors ate nearly everyday, so i figured why should i do any less :)

44348571d9bc70c02ac2975cc500f154

(5853)

on March 14, 2012
at 06:32 PM

Only extra omega 6s i consume come from avocados or brazil nuts. So i guess i am pretty safe there.

0
Ee70ee808f748374744404a00e1c22ed

(1163)

on March 14, 2012
at 12:06 PM

I honestly just don't worry about it too much. Eat a wide variety of fats, and if you're truly worried, get your inflammation levels tested (CRP, etc).

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 01:56 PM

You and most people don't worry about it too much. That does not mean it is not worth worrying about.

Ee70ee808f748374744404a00e1c22ed

(1163)

on March 14, 2012
at 02:46 PM

I certainly try to keep PUFAs in an overall balance, but calculating grams and percentages is a little too fiddly for me.

-1
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 12:48 PM

If you're cutting highly-refined seed oils from your diet, you'd be hard-pressed to overdo PUFAs, in my opinion. If you're worried about the 3-6% mark, think of it this way: you'd have to eat 50% of your calories as lard or avocados (both approximately 10% PUFA by calories) to hit 5%. You're also not consuming damaged PUFAs on a paleo diet since most of our PUFAs aren't damaged in whole food form and many come along with natural antioxidants that provide some level of protection.

Paleolithic folks were eating more than grass-fed beef with minimal PUFAs, that's for sure.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 03:03 PM

If you choose an artificially low number, sure you can easily out eat that. 3% of a 2500 calorie diet is 6 tbsp of lard, 3.33 whole avocados, 27 slices of bacon, 9 ounces of salmon. I'm unconvinced that higher PUFA consumption (whole foods, unrefined) has negative health consequences. Move that ceiling to 6% and you're getting further and further from realistically reaching it with paleo foods.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 14, 2012
at 06:28 PM

Also, from what I've seen, the better ratio of omegas you have, but more PUFA you can fit in without issue. (Somebody posted a convoluted graph to this effect a while back.)

4a7929c2aa05bf11349d9e55cb542d47

(646)

on March 14, 2012
at 04:32 PM

By my own numbers, if I eat pasture raised eggs, butter, ruminant meat, and wild caught salmon with some vegetable/fruit/rice/potato filler, I am at 3-4% PUFA. Add in anything else (poultry, pork, fish oil supplements, nuts, any restaurant meal, etc) and you are over that mark. I don't worry about being in the 4-5% range vs. 3-4%, but it is quite easy go past the target range.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on March 14, 2012
at 01:57 PM

Wrong; it's very easy to go over the 3/4% of calories if you are not very careful.

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