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Managing your Omega 6 : Omega 3 ratios and total PUFA intake?

Commented on November 05, 2013
Created November 04, 2013 at 8:50 PM

Do you have a good idea what ratios you're getting?

What about your total PUFA intake?

How are you measuring it?

I'm struggling.

Any good suggestions on keeping these things under control? We all love our bacon, poultry, and nuts but should these be the first to go when managing PUFA's?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 05, 2013
at 07:34 PM

Grain-fed, not grass-fed. Fixed my comment. :)

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on November 05, 2013
at 04:42 PM

don't quite understand the comment Matt. what is the difference between grass-fed animals with access to grass and 100% grass-fed?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 05, 2013
at 12:57 PM

Chris is correct and paleo peeps need to read that. The absence of fresh forage (i.e. grass) is what causes the missing omega-3 (which is really just ALA, not desirable EPA/DHA). Grain-fed animals with access to grass have nearly as favorable lipid profiles as 100% grass-fed counterparts (but are much tastier!)

C4deaa6bb01626b4569e8992890381ab

(930)

on November 05, 2013
at 09:23 AM

They are awesome to cook with. Lard is my favourite, tallow is good but it sort of clumps to the food when it cools down, whereas lard tends to roll off. Enjoy!! if i remember later on ill have a look at putting my details into cronometer.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 05, 2013
at 09:18 AM

I'm from Manchester UK. I'm right near the border of Cheshire which is pretty much countryside. So it's only a 10 minute trip down the road. Although we have a lot of rain, i feel quite lucky to have access to good food.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 11:54 PM

I would be curious to see your cronometer data! This reminds me to order rendered lard and tallow next paycheck. (I've never cooked with them yet!) Going to US Wellness Meats it up.

Medium avatar

(624)

on November 04, 2013
at 11:48 PM

That's an awesome way to eat. I think both geography and economics preclude me from such a diet at the moment, though I have to admit convenience is a big factor with my time constraints. I wish I lived near some grassroots farmers or something.

In which part of the world do you reside?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 11:15 PM

1 - It's an option under Profile, but you end up having to create custom food entries with that custom iodine info. (I added a custom Nori sheet one with 90mcg per sheet.) Edit: It looks like 50mcg per sheet is a more accurate estimate.

2 - Using a Google Chrome screenshot plugin. (The only other plugin I really use is AdBlock+)

Medium avatar

(624)

on November 04, 2013
at 11:14 PM

2 questions:

1: How come yours shows iodine? I've been very WTF about certain things like Iodine missing from cronometer.

2: how did you print the whole page to an image file? I gave up and snapped two clips with "snipping tool"...

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 10:49 PM

I definitely find that entering food in while eating it changes what I eat for the day. It sort of becomes a game of filling the nutrient bars. Here's my progression so far from a sugar-burning Paleo diet to a fat-burning one (I need to lay off the banana chips.) Today's breakfast/lunch so far.

Medium avatar

(624)

on November 04, 2013
at 10:17 PM

Anyone know of the biological function of the omega 9 and others?

Medium avatar

(624)

on November 04, 2013
at 10:02 PM

One of my better documented days Part 1 and Part 2...

Don't you find you do a lot better on days where you document heavily? At least it seems that way. This is pretty much what I shoot for in a day minus the nastsy PUFA situation. Of course, the canola oil is a rarity and only accepted because I needed salad and it came with the ready-made canola based dressing (which I just guestimated the canola content of).

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 10:01 PM

@daz Ah, good thinking. I completely forgot about those. It doesn't show them.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 04, 2013
at 09:58 PM

@paleot does cronometer include omega-9 data (the other common pufa). there are also some other less common pufas like n5, n7

http://en.wikipedia.org/wiki/Polyunsaturated_fatty_acid

543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 04, 2013
at 09:57 PM

does cronometer include omega-9 data (the other common pufa). there are also some other less common pufas like n5, n6, n7

http://en.wikipedia.org/wiki/Polyunsaturated_fatty_acid

Medium avatar

(624)

on November 04, 2013
at 09:40 PM

Personally, I'm probably going to do something expensive and inconvenient: trade in most of my poultry, pork, nuts, and avocado for beef and fish. I can't afford lots of grass-fed beef and wild caught salmon so I figure just eating more beef and fish is my best bet since they seem indelible and the culprits are fairly obvious. AMIRITE?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 09:38 PM

I've been noticing some unaccounted for fats in cronometer as well. Like in this data for 6oz of sockeye salmon the PUFA is higher than the sum of the o6+o3, and the total fat is greater than the sfa+mufa+pufa sum.

I wish you could share a day's worth of data on cronometer. I'd be curious to see how your PUFA's break down. (Maybe I'm missing some in my data.)

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8 Answers

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on November 05, 2013
at 09:14 AM

Btw Chris Kresser says that ruminants maintain lower levels of o6 regardless of diet (see something about it near the end of this page - http://chriskresser.com/red-meat-it-does-a-body-good) so I don't stress out if I cannot afford really expensive beef or lamb. UK stuff is mostly grass fed anyway I believe so I think I am doing ok.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on November 05, 2013
at 04:42 PM

don't quite understand the comment Matt. what is the difference between grass-fed animals with access to grass and 100% grass-fed?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 05, 2013
at 12:57 PM

Chris is correct and paleo peeps need to read that. The absence of fresh forage (i.e. grass) is what causes the missing omega-3 (which is really just ALA, not desirable EPA/DHA). Grain-fed animals with access to grass have nearly as favorable lipid profiles as 100% grass-fed counterparts (but are much tastier!)

0
2a6025992746ff6cd4ffb6ccf0aa03fc

on November 05, 2013
at 09:11 AM

I don't really look at my ratios. Since paleo is veg oil free, that's one big source gone. I favour saturated fat sources and ruminants over poultry. I eat oily fish 2-3 times a week. Currently not eating nuts or eggs (trying AIP) so that's another source of o6 gone.

0
Medium avatar

(238)

on November 05, 2013
at 04:46 AM

I found so much conflicting info on some of the foods I checked that I decided to ignore these stats. I know that since I've given up all the bad stuff, my ratios are going to be far superior to how they used to be.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on November 05, 2013
at 02:28 AM

To keep track of that, you have to have a rough idea where each food is, not only in O6/O3 but also total fat. The other thing that helps is to minimize unbalanced foods: no seed oils, no CAFO meat, eggs and dairy, low amounts of nuts, do not make avocado and olive oil a major source of fat in your diet.

Then it is going to be easier. I eat grass fed beef (currently eating a goat, actually), pastured eggs, Kerrygold butter and original Parmesan without restraint. I no longer take CLO regularly, but if I go through a couple of lbs of pastured pork burgers, or if we roast a chicken, I will take a tbsp or three. Likewise I do not take it if I had sardines for lunch, or salmon for dinner.

To balance the fat, variety is a good strategy. Olive oil will accompany all my vegetables, but we sauté' everything with lard or coconut. Beef provides significant amounts (I am very much in favor of fatty meats), some fish. Eggs, Parmesan and butter necessarily shift the average to the 3-4/1 range.

0
C4deaa6bb01626b4569e8992890381ab

on November 04, 2013
at 11:16 PM

I don't count personally, i rarely eat nuts, my meat is all grass-fed apart from the odd pack of bacon, sausage or cooked ham. I use olive oil & render my own lard from pastured pigs & my eggs are at the very least free range to organic pastured depending on funds. I also eat oily fish roughly twice a week. I'm pretty confident my ratios are in the "ok not killing me region" so i'm not too worried. Although your question has planted the seed...haha. I may just take a look.

Medium avatar

(624)

on November 04, 2013
at 11:48 PM

That's an awesome way to eat. I think both geography and economics preclude me from such a diet at the moment, though I have to admit convenience is a big factor with my time constraints. I wish I lived near some grassroots farmers or something.

In which part of the world do you reside?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 11:54 PM

I would be curious to see your cronometer data! This reminds me to order rendered lard and tallow next paycheck. (I've never cooked with them yet!) Going to US Wellness Meats it up.

0
Medium avatar

on November 04, 2013
at 09:36 PM

It seems that I average around 10-15 grams PUFA with about a 6.5:1 ratio. I'm reasonably careful about PUFA's and Omega 6, generally avoiding most nuts and using lots of grass fed butter and olive oil.

I also tend to eat plenty of macadamias, avocados, chicken, and pork. I use cronometer.com to track my nutrients and omegas often don't show up in food data so my total PUFA may be much higher higher and my ratios could be off from reality.

I guess I'm just hoping the answer isn't so simple and bland as eliminate this and add more of that. (this being pork, poultry, avocados, nuts and that being fish and beef). I can't afford the fancy stuff... but reasonable quality beef and fish ought to do me good right?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 04, 2013
at 09:58 PM

@paleot does cronometer include omega-9 data (the other common pufa). there are also some other less common pufas like n5, n7

http://en.wikipedia.org/wiki/Polyunsaturated_fatty_acid

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 09:38 PM

I've been noticing some unaccounted for fats in cronometer as well. Like in this data for 6oz of sockeye salmon the PUFA is higher than the sum of the o6+o3, and the total fat is greater than the sfa+mufa+pufa sum.

I wish you could share a day's worth of data on cronometer. I'd be curious to see how your PUFA's break down. (Maybe I'm missing some in my data.)

Medium avatar

(624)

on November 04, 2013
at 10:02 PM

One of my better documented days Part 1 and Part 2...

Don't you find you do a lot better on days where you document heavily? At least it seems that way. This is pretty much what I shoot for in a day minus the nastsy PUFA situation. Of course, the canola oil is a rarity and only accepted because I needed salad and it came with the ready-made canola based dressing (which I just guestimated the canola content of).

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 04, 2013
at 09:13 PM

I don't regularly track. My sample days are usually in the 20 grams (8% of total calories) PUFA, with a ratio of 5-10:1 omega-6:3. I don't eat poultry myself, but lots of pig and olive oil.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 04, 2013
at 09:09 PM

What do your numbers look like? I'm averaging about 5.0g o6 to 2.3g o3 a day (2.17:1)

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