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Definitive guide to PUFA?

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  • Definitive guide to PUFA?

    Okay, I'm on board with "too much omega-6 = bad." I don't eat salad dressing, and I recently ditched mayo. When I saute, it's with coconut oil or bacon fat; rarely, it's butter or olive oil.

    What I'm confused about has to do with non-oil foods. Which ones are great? Which ones should be in moderation? Which ones are right up there with grains and should be avoided? I've read conflicting information about certain nuts, like almonds (which I think are bad, right? So I should pitch my almond flour? Even though so many primal/paleo recipes call for it?) and pecans -- I've mostly replaced these nuts as snacks with raw macadamias and raw hazelnuts, but are almonds things to avoid, or have in moderation? What about fish -- which ones are best/worst?

    Help! Could someone please either post or point me in the right direction of the Definitive Guide to PUFA -- specifically, one that lists BENEFICIAL PUFA FOODS and PUFA FOODS TO AVOID?

    Many thanks in advance!
    F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

    **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

    **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

  • #2
    1) Avoid eating any nuts regularly, chicken fat, and vegetable/seed oils. (more important than avoiding grains, imo, although ymmv.)
    2) Eat oily fish (mackerel/sardines etc.) rather than tuna/whitefish most of the time.

    That's pretty much it.

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    • #3
      What's wrong with tuna/white fish? They have a lot of O3 and not that much O6.
      Primal since March 2011

      Female/29 years old/5' 1"/130ish lbs

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      • #4
        Originally posted by theMarvelousMoment View Post
        1) Avoid eating any nuts regularly, chicken fat, and vegetable/seed oils. (more important than avoiding grains, imo, although ymmv.)
        2) Eat oily fish (mackerel/sardines etc.) rather than tuna/whitefish most of the time.

        That's pretty much it.
        That would have been my exact advice, too! It really is easy. The biggest source of O6 in the SAD is vegetable oil. Think fried foods, prepared foods, margarine, and things packed in vegetable oil. Eliminate all these, which is pretty easy, and then cut back on nuts and grains. I bought a bag of almond flour a few months ago and have only used any of it a couple times. I have a jar of almond butter in the pantry that I'll sneak a spoon of every couple weeks. I eat macadamias pretty regular, though.

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        • #5
          Originally posted by activia View Post
          What's wrong with tuna/white fish? They have a lot of O3 and not that much O6.
          Nothing wrong at all, but sardines kick ass!

          TESTOSTERONE NATION | Sardines vs. Tuna - Page 1

          Not to mention the whole mercury issue.

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          • #6
            Many thanks!
            F, 44 years old, 111.8 lbs, 4 feet 11.5 inches (yes, that half inch matters!)

            **1st place sparring, AAU TKD regional qualifier, 2/15/15 - It's damn good to hit like a girl!**

            **First-ever 5K race 11/28/13: 37 minutes, 18+ seconds, no stopping**

            Comment


            • #7
              lol don't avoid nuts. If pufas were so bad why does just about every study ever done on nuts show health benefits of them? Do you base your nutritional knowledge on gut feelings or scientific studies? Wake up people!

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              • #8
                This is a great chart
                Omega6-Omega3GraphFix.jpg (image)

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                • #9
                  Originally posted by JackieKessler View Post
                  Okay, I'm on board with "too much omega-6 = bad." I don't eat salad dressing, and I recently ditched mayo. When I saute, it's with coconut oil or bacon fat; rarely, it's butter or olive oil.
                  You don't have to live a life devoid of mayo. You can make your own with CO. This then can become the base for many a delightful salad dressing (add spices, vinegars, lemon, etc.)

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                  • #10
                    Originally posted by jimhensen View Post
                    lol don't avoid nuts. If pufas were so bad why does just about every study ever done on nuts show health benefits of them? Do you base your nutritional knowledge on gut feelings or scientific studies? Wake up people!
                    Re: the studies. People who eat nuts also usually eat decent food overall. Same deal as with the 'healthier' breakfast eaters.

                    The nutritional bang/buck is just not there with nuts. They also tasty pretty bland eaten on their own imo. I'll toss a few in a salad every now and then, but that's as far as it goes for me.

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                    • #11
                      Nuts are good snacks when going on a long hike tho I like to bring a couple of fresh apples as well when I go on long hikes
                      Primal since March 2011

                      Female/29 years old/5' 1"/130ish lbs

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                      • #12
                        Originally posted by activia View Post
                        Nuts are good snacks when going on a long hike tho I like to bring a couple of fresh apples as well when I go on long hikes
                        Yeah, they are portable, good for travelling too.

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                        • #13
                          Originally posted by theMarvelousMoment View Post
                          Nothing wrong at all, but sardines kick ass!

                          TESTOSTERONE NATION | Sardines vs. Tuna - Page 1

                          Not to mention the whole mercury issue.
                          The mercury is only an issue in the absence of selenium, and most fish (at least the ones we eat in the US) are high in selenium. It binds to the mercury so your body doesn't absorb it.

                          Chris Kresser - Is Eating Fish A Lot Safer Than Not Eating Fish
                          Durp.

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                          • #14
                            Originally posted by Paleobird View Post
                            You don't have to live a life devoid of mayo. You can make your own with CO. This then can become the base for many a delightful salad dressing (add spices, vinegars, lemon, etc.)
                            My last batch of mayo was made with 1/2 bacon fat and 1/2 Coconut Oil/MCT Oil combination. It's great!

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                            • #15
                              I found this useful with regards to nuts.

                              Nuts and Omega 6 Fats | Mark's Daily Apple
                              Achieving goals takes a backbone not a wishbone

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