6

votes

How to reduce PUFA consumption?

Answered on August 19, 2014
Created March 27, 2012 at 9:16 PM

This is my first question. Started caring about diet only recently. I want to give the idea of reducing PUFAs a try and see how I feel. How do you do it? What do you have to avoid and what do you replace it with?

EDIT: Thanks all for your answers. I'd like to add that I also read that Mayonnaise has a lot of PUFAs.

627cf3f5d1ddfb4c2f4c96169420f55f

(1621)

on March 29, 2012
at 12:37 AM

Very well said PrairieProf!

D63a9a7789b948a1e88647f6c0e504ca

(1453)

on March 28, 2012
at 01:28 PM

Grass fed meat is good, but I've repeatedly read that that the real Omega 6 difference in grass-fed vs. conventional beef is negligible. You shouldn't cook with olive oil -- it doesn't stand up to heat. OK to drizzle over cooked vegetables.

685e3c967e63b4eacccf02628fd9a3ac

(1026)

on March 28, 2012
at 08:05 AM

A diet based on grass-fed ruminants, coconut oil, butter, fruit and root veggies should do the trick.

C250cd5da05ca54ad3133630ff614573

(175)

on March 27, 2012
at 11:58 PM

Thanks. I was only cooking with butter and olive oil. Is the latter bad (using olive oil for something other than salad dressing)?

A96720eb77be29f27f198654fecd8f3c

(824)

on March 27, 2012
at 11:07 PM

As a side-note, does anyone have a PUFA ratio for chicken breast

94a4a87e3d2e1e9160b6ed77678b4bea

(1311)

on March 27, 2012
at 11:02 PM

grass fed red meat should probably be the specification too...

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5 Answers

best answer

8
D63a9a7789b948a1e88647f6c0e504ca

on March 27, 2012
at 09:45 PM

Cook with butter, animal fat, coconut oil, or ghee. Olive oil is OK for salad dressings. NO industrial seed oils (canola, soybean, corn). NO commercial salad dressing!

Eat less chicken and pork, more red meat.

No processed food.

Limit nuts.

94a4a87e3d2e1e9160b6ed77678b4bea

(1311)

on March 27, 2012
at 11:02 PM

grass fed red meat should probably be the specification too...

D63a9a7789b948a1e88647f6c0e504ca

(1453)

on March 28, 2012
at 01:28 PM

Grass fed meat is good, but I've repeatedly read that that the real Omega 6 difference in grass-fed vs. conventional beef is negligible. You shouldn't cook with olive oil -- it doesn't stand up to heat. OK to drizzle over cooked vegetables.

C250cd5da05ca54ad3133630ff614573

(175)

on March 27, 2012
at 11:58 PM

Thanks. I was only cooking with butter and olive oil. Is the latter bad (using olive oil for something other than salad dressing)?

627cf3f5d1ddfb4c2f4c96169420f55f

(1621)

on March 29, 2012
at 12:37 AM

Very well said PrairieProf!

3
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on March 28, 2012
at 02:35 PM

The biggest bang for your buck comes from reducing highly oxidized PUFAs (i.e. refined oils from seeds). Nuts are next up there for damaged PUFAs, but really only if roasted. Animals fats, raw nuts, avocados, etc... yes, they have higher PUFA content, but it's largely undamaged, unoxidized PUFA, so that's not a bad thing.

1
42de09385b61fb9c40f50f176cb9b741

on March 27, 2012
at 10:49 PM

+1 on limiting the nuts

0
E12ead3bf63c94b5b619b03722ef554f

on March 28, 2012
at 07:39 AM

Avoid processed foods, try not to eat out to much, opt for grass-fed meat instead of grain-fed meat, avoid nuts and nut butter (except for coconut) and use animal fats! =)

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 28, 2012
at 05:07 AM

Avoid nuts, seed oils, poultry.

You can use crono-meter to check on grams of PUFAs in foods. Omega 6 is easy to overconsume. Most folks under consume Omega 3.

Another hack is to not cook/gently cook your PUFAs. I hard boil eggs for example.

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