How much Omega 6 in EVOO? page

[steelerfan1]

Hi all,

My bottle says 14 grams of fat, 2 saturated, 10 MONO, so i was assuming 2 POLY, with maybe 1.5 of that Omega 6, but I read an article and it said that it had 9 grams of Omega 6.

If so that would really screw my 03/06 ratio up.

Anyone have any info on this?

Thanks for your time.

[Chefgerry]

It has about 2 g's in tbsp which was your example. The ratio of 6 to 3 is about 12:1 but remember that olive oil is fairly low in omega's to begin with. I see many people give up a particular food based on that reasoning (ratio) which is basically nutritional dissection which is not a healthy way of looking at it. It's the overall balance that's important and why eating leafy greens and fish is vital......I've seen better omega balance in supermarket beef compared to range fed bison....does that mean I should eat the supermarket beef, no. Lard is also 12:1 but I won't be giving up that any time soon or my persona favorite for frying....duck fat....another 12:1 ratio.

[steelerfan1]

thanks for your help.

i am trying to get a 3/6 breakdown of my diet and that would have been a pretty big swing if the 9 grams was right.

[Chefgerry]

Yeah for sure........I think about 5% of total daily calories should be omega's....but that isn't etched in stone...there was more than one group of H-G after all, later.

[steelerfan1]

Yeah for sure........I think about 5% of total daily calories should be omega's....but that isn't etched in stone...there was more than one group of H-G after all, later.

OOF!

Think I am way over.

If you have a chance and want to offer your opinion, it would be appreciated.

Here is a typical day for me:

Pre work out:
2 tbs coconut oil (no omega i don't think)
5 bags green tea

Post workout Meal 1.

2 cups liquid egg whites (none)
1/2 cup raw shredded coconut (none)
1 banana (none)

4 grams carlson's fish oil (omega 3)

Meal 2
6 oz grass fed ground beef 90/10 (not sure of grams for 3/6 ratio)
2 tbs EVOO (4 grams of 6)
2 cups raw leafy greens
1/3 cucumber
2 grape tomatos
1 tbs balsamin vin


Meal 3
same as 2

Meal 4
8 whole pastured eggs in raw butter (not sure of grams and 3/6 breakdown)

any opinions?

thanks again.

[rphlslv]

EVOO has 1.3 grams of O6 per tablespoon (14 grams). Therefore, 2 tablespoons give only 2.6. It's fine. Your diet sounds good. Add some oily fish here and there and it would be even better.

[Darrin]

As always, ratio of omega 3 to omega 6 is more important than the absolute value of either. I found this cool chart a while back showing n-3 and n-6 values. (Good for us visual people!)

[rphlslv]

As always, ratio of omega 3 to omega 6 is more important than the absolute value of either. I found this cool chart a while back showing n-3 and n-6 values. (Good for us visual people!)

Nice chart, thanks!

I might add some flax seeds to my diet, any drawbacks? Gotta ask Stabby...

[steelerfan1]

thanks bud.

As always, ratio of omega 3 to omega 6 is more important than the absolute value of either. I found this cool chart a while back showing n-3 and n-6 values. (Good for us visual people!)

[steelerfan1]

still gonna sub it for raw butter :-)

EVOO has 1.3 grams of O6 per tablespoon (14 grams). Therefore, 2 tablespoons give only 2.6. It's fine. Your diet sounds good. Add some oily fish here and there and it would be even better.