Comments on: Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids

By: Kris Johnson

Kris Johnson — Mon, 28 Nov 2011 03:40:04 +0000

Hi Katie,
In response to your question about arachidonic acid – it’s not really bad, just depends on how your body handles it, since it is essential. Here’s a long article that explains about AA http://www.westonaprice.org/mentalemotional-health/pursuit-of-happiness

By: WP

WP — Mon, 28 Nov 2011 01:09:26 +0000

Hi Katie, about 50 to 60% of the oil in almond and cashew are monounsaturated fats, but they also contain some amount of omega-6 fatty acids. What may dramatically increase the levels of omega-6 in a nut butter is the vegetable oil that is added to make the butter. If soy, corn or sunflower seed oil is used, then the omega-6 in the oil would likely be more than those in the almonds or cashews. If you take these nut butters occasionally, I don’t think you need to give up your favorite brands of almond and cashew nut butters. It’s all a matter of balance. If your intake of omega-3 is as high as your omega-6, then there’s no need to worry too much about inflammation caused by imbalanced omega-6/omega-3 ratio.

By: KatieStar

KatieStar — Sun, 27 Nov 2011 17:00:43 +0000

Is that true of the yummy healthy almond butters and cashew ones too? Hmmmmm, shame!

By: KatieStar

KatieStar — Sun, 27 Nov 2011 16:58:39 +0000

In response to Kris Johnson – yes, I have just been reading Gary Taubes and loving it. It has had a huge effect on my diet! The question I am trying to find answers to now is how I integrate what he is saying (about eating more meat) with the idea that arachidonic acid causes inflammation. Any links or references to this?

By: Kris Johnson

Kris Johnson — Thu, 21 Jul 2011 15:13:56 +0000

Just a comment on EPA & DHA supplements and fortified foods. Be sure they are of the highest quality and from good sources, as they are delicate molecules and are easily damaged by processing. High quality natural cod liver oil is an excellent source of EPA & DHA, along with vitamins A & D, but much CLO in the store is over-processed and damaged, and cannot be recommended.

By: Kris Johnson

Kris Johnson — Thu, 21 Jul 2011 14:34:58 +0000

I missed this link above, which was not very obvious
http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm
Lots of good info, but I had to make a comment in defense of natural saturated fats.

By: Kris Johnson

Kris Johnson — Thu, 21 Jul 2011 04:37:03 +0000

I know someone who was eating a peanut butter sandwich every day, until he discovered that peanuts are high in omega-6 fats. The pains in his knee went away when he cut back on the peanut butter. So it was easy to eat too much peanut butter. Cutting out omega-6 vegetable oils, margarine, etc. is the main way to cut down, since there are good substitutes. There is a chart of composition of oils here on my website, with links to some interesting details about individual oil, like sesame.
http://home.roadrunner.com/~krisjohnson/Kris/esstable1.html

By: WP

WP — Thu, 21 Jul 2011 00:58:44 +0000

I tend to agree with Mark. Eating a handful of nuts is going to have little effect on your body’s omega-6 to omega-3 ratio, as long as you’re not overdoing it. I think 2 to 3 times a week is generally safe for healthy adults. But with nut oil and nut butter, it is easy to go overboard since they are more concentrated. So, we’d have to more cautious in the use of them. Again, it boils down to balance. Unfortunately, where that balance is is not the same for everyone. Your age, genes, health condition and more will determine how much is too much for you. People who are already suffering from severe form of inflammatory disease may need to seriously limit or even avoid nuts, for example. Thank you for sharing, Justine! Like you, I’m also learning each step of the way.

By: Justine

Justine — Wed, 20 Jul 2011 18:14:04 +0000

Thanks WP, that helps a lot. Looks like macadamias are the way to go… Incidentally, I just read a debate on this subject here http://www.marksdailyapple.com/nuts-omega-6-fats/. It seems there is evidence that nuts actually reduce inflammation, which leaves me even more confused and wondering if the omega 3/6 story is not more complex than we know.
Thank you for maintaining this great website. I’m learning all the time…
Justine

By: WP

WP — Wed, 20 Jul 2011 15:28:24 +0000

Hi Justine, If you’re not taking excessive amounts of nuts and nut butters, and your consumption of omega-3 fatty acids (especially EPA and DHA) are sufficient, there’s perhaps no need to change your diet. Balance is the key word here. Otherwise, you would either have to cut down on your nut intake, or up your omega-3 fat intake drastically to prevent your body from going into chronic inflammatory mode. Seek out new omega-3-rich foods, like red shrimps, anchovies, spirulina and macadamia nut oil (macadamia nut has a more balanced omega-6 to 3 ratio) and include them in your diet. I find this is a good way to increase the variety of healthy fats sources, while reducing the less favorable ones, in addition to the fish oil supplement I’m already taking. Don’t see cutting back on nuts and nut butters as a sacrifice. See it as a step to discovering more excellent food sources available out there.