Is there any evidence that we should be concenrtrating on omega 3 and 6 EFA and poly/monounsaturated FA rather than saturated fats ?

Rob

loads. Improving the quality of fats is a basic tenet of the Protein Power books, part of the OFallon/Enig Nourishing Traditions plan, and I believe is part of SP, too, though I've yet to read that book.

Natrushka is our resident expert on this (tho Doreen knows a lot, too). You could do a search (using the little globe icon in the upper right hand corner of your screen) for, oh, "fats omega" and Natrushka's name as the poster, and see what you come up with.

HTH

hi Rob,

Saturated fat is fine

The focus on omega 3 vs. omega 6 polyunsaturated fats is that we eat WAY TOO MUCH omega 6 fats ... The estimated ratio of omega 6 to 3 in the typical modern diet is something like 20:1, where it should be closer to 2:1. Omega 6 fatty acids are found in corn, soy, sunflower, safflower and cottonseed oils ... and any product made from them .. margarine, shortening, anything labelled with the generic "vegetable oil" or "hydrogenated vegetable oil". These are the oils that are most used in the food industry, and we've been consuming them with wild abandon over the last few decades.

We were told butter was bad for us, so we switched to margarine. Lard would clog our arteries, so we baked with all-vegetable shortening. Olive oil tasted "strong" so we dressed our salads and fried our chicken in "light tasting" oils instead. All omega 6. Commercially prepared cereals, snack foods, baked goods, anything processed .. all are made with omega 6 oils, and then the manufacturer proudly boasts "cholesterol-free" on the label

Eating too much omega 6 and too little omega 3 is linked to heart and blood vessel disease, inflammatory conditions such as arthritis and psoriasis. Recent studies show too low omega 3 levels are implicated in insulin resistance and pre-type 2 diabetes, as well as attention deficit disorder in children. There are even studies that link excessive omega 6 to certain cancers of the intestinal tract.

So, the focus on omega 3 fats is aimed at getting us back in BALANCE. Choose less omega 6 and more omega 3. Meats, butter and animal fats in general are much closer to the desired 2:1 ratio of omega 6 to 3 EFA's. Monounsaturate fats, such as found in olives, avocados, and most nuts (not peanuts though, which are a legume) .. are also naturally low in omega 6.

Choose fatty cold water fish, which are high in omega 3, several times a week. Avoid canned fish that's packed in omega 6 oil such as soy, cottonseed, sunflower or the ubiquitous "vegetable oil" ... Fish packed in its own oil or juices, spring water or olive oil is best.

You may choose to take fresh flax oil instead, or in addition to consuming more fish.

hth,

Doreen

I just wanted to add ... we do need some omega 6 fatty acids in our daily diet. They are after all "essential" ... we cannot make them in our bodies, they must come from the food we eat.

The link between omega 6 EFA's and disease comes from excess of this fat, and a deficiency of omega 3. Bringing the ratio of the two fats closer to the ideal balance of 2:1 omega 6 to 3 .. is the goal.

Just to thoroughly confuse everybody .. there are other omega EFA's as well, including omega 9 and 18! These are plentiful in animal fats, butter and monounsaturate oils such as olive and avocado.

Doreen