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World Heart Federation President " Increase in Carbohydrate intake increases risk of CVD"

ghost_whistler said:
I eat a lot of brazil nuts, 25g a day for lunch, they are rich in omega 6. Is that a problem? They are not processed
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The problem with too many brazil nuts is not the PUFA content - it's the possibility of selenium toxicity:

Brazil nuts contain high amounts of selenium. Eating more than 4 nuts daily, during a short period of time, may cause symptoms such as nausea, vomiting and diarrhea. Eating this amount on a regular basis may lead to selenosis.
 
According to LCHF advocates, omega 6 is not healthy, at least when not balanced with Omega 3 intake. This is part of the problem we have in getting to the truth of whether fats are bad or not. That video, iirc, doesn't talk about Omega 6 (correct me if i'm wrong), so it isn't 100% accurate to say fat is healthy. Some fats seem to be healthy, others seem to be not unhealthy, while a few, for whatever reason, seem to be unhealthy - and that appears to be the case with Omega 6.

And it appears a lot of the food I am eating is rich in Omega 6: nuts pork and chicken.

Also a lot of packaging does not fully list the nature of the fat intake within. It will say "fat x% of which y% is saturated" that's it. No mention of whether it's poly, mono, omega this or that. I find that clear advice and information is lacking and that is a problem. It's not enough to simply say "fats are ok".
 
@ghost_whistler you may find a rough breakdown in the list of ingredients (percentage of polys and monos).

You are correct that we should try to find the right ratio between omega 6 and omega 3. I can't bring to mind what that correct ratio is right now, but you should find it on Dr. Google somewhere, although like with everything else, there will be varying opinions.
 
Bluetit1802 said:
@ghost_whistler you may find a rough breakdown in the list of ingredients (percentage of polys and monos).

You are correct that we should try to find the right ratio between omega 6 and omega 3. I can't bring to mind what that correct ratio is right now, but you should find it on Dr. Google somewhere, although like with everything else, there will be varying opinions.
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What i have found on google seems to suggest that almost everything i'm eating is massively weighted in favour of Omega 6.

The correct ratio appears to be twice as much 6 to 3. But that may be based on the same evidence that underpins conventional dietary guidance. I have no idea how on earth you could track this either.

this is very confusing. I have to say this is borderline unacceptable. LCHF is already a diet that goes against standard dietary advice. That's fine and videos such as have been posted appear to prove that advice to be incorrect. But if a high fat diet is to be advocated it must be accompanied by very clear and easy to follow guidance and advice. I have seen 'official' sources claiming that it's ok to eat nuts. That's partly why i included them as a source of fat. Now i find that isn't quite the case.

It would appear to be a gargantuan task to balance omega 3 and omega 6. You'd have to consume fatty fish all day long - and that is simply impossible given how expensive such food is. Salmon is extremely dear. What else can you do? Drink olive oil - assuming that is balanced. EDIT it isn't

Saying that fat is healthy belies what appears to be a mountain of confusing caveats that are not made clear. If half my food intake is rich in the wrong kind of omega then I don't know what to do. I couldn't replace beef as my main meat intake, it isn't pleasant to eat all the time, nor is lamb. If I take out brazil nuts, i'm cutting my fat intake by a good 20g or so. This whole thing is bonkers
 
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ghost_whistler said:
What i have found on google seems to suggest that almost everything i'm eating is massively weighted in favour of Omega 6.

The correct ratio appears to be twice as much 6 to 3. But that may be based on the same evidence that underpins conventional dietary guidance. I have no idea how on earth you could track this either.

this is very confusing. I have to say this is borderline unacceptable. LCHF is already a diet that goes against standard dietary advice. That's fine and videos such as have been posted appear to prove that advice to be incorrect. But if a high fat diet is to be advocated it must be accompanied by very clear and easy to follow guidance and advice. I have seen 'official' sources claiming that it's ok to eat nuts. That's partly why i included them as a source of fat. Now i find that isn't quite the case.

It would appear to be a gargantuan task to balance omega 3 and omega 6. You'd have to consume fatty fish all day long - and that is simply impossible given how expensive such food is. Salmon is extremely dear. What else can you do? Drink olive oil - assuming that is balanced. EDIT it isn't

Saying that fat is healthy belies what appears to be a mountain of confusing caveats that are not made clear. If half my food intake is rich in the wrong kind of omega then I don't know what to do. I couldn't replace beef as my main meat intake, it isn't pleasant to eat all the time, nor is lamb. If I take out brazil nuts, i'm cutting my fat intake by a good 20g or so. This whole thing is bonkers
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Life is going to kill you, as will diabetes & or being overweight, this Low Carb diet is so far the best option.
You are overthinking this way of eating. With every post make you are throwing up reasons not to trust it & have been since the start.
Everyday you are concentrating on & posting negative views like someone who has come here to dissuade others.
Tinned salmon is £1.45 a can which is plenty of omega 3 you are far too negative you are worse than a Vegan.
 
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#2


When it comes to fat, there's one type you don’t want to cut back on: omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits.

Where to Get Omega 3s
When possible, try to get omega-3 fatty acids from foods rather than supplements. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:
  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna
Good food sources of ALA are:
  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

http://www.nhs.uk/Livewell/superfoods/Pages/is-oily-fish-a-superfood.aspx


https://www.bda.uk.com/foodfacts/omega3.pdf

What if I don’t like/eat fish? People who do not eat fish can get omega-3 from the following foods: nuts and seeds e.g. walnuts and pumpkin seeds; vegetable oils e.g. rapeseed and linseed; soya and soya products e.g. beans, milk and tofu; and green leafy vegetables.
 
I agree that you're overthinking @ghost_whistler As I've said before, nobody can tell you exactly what's best to eat for you as an individual. You have to make your own decisions and accept that there is no magic answer.

Fish - I like fish. I eat a fair bit but not too much. I could worry about Mercury in fish, antibiotics in farmed fish, etc, etc, or I could go with moderation and do what I think best for me.

You've not been diagnosed with anything, and if this diet is causing you added stress or worry, then don't do it - or do some kind of modified version that you're happy with.
 
I like fish, though I could stand to never eat Tuna again as i've eaten so much over the years John West could can me.

Unfortunately oily fish is really expensive. I'm not averse to it but i've yet to find a way to include it in my diet, even in small amounts. I guess Roger Daltery needs the £££!

I eat walnuts though.

As for the oils thing: this is where it gets confusing. Vegetable oils seem to be proscribed under LCHF as being proicessed and so forth. I get very confused by it. I use EVOO and that's it. I'd love to try coconut oil, which is meant to be really good, but it's also really expensive. Why do these options have to be so dear! :D
 
ghost_whistler said:
I like fish, though I could stand to never eat Tuna again as i've eaten so much over the years John West could can me.

Unfortunately oily fish is really expensive. I'm not averse to it but i've yet to find a way to include it in my diet, even in small amounts. I guess Roger Daltery needs the £££!

I eat walnuts though.

As for the oils thing: this is where it gets confusing. Vegetable oils seem to be proscribed under LCHF as being proicessed and so forth. I get very confused by it. I use EVOO and that's it. I'd love to try coconut oil, which is meant to be really good, but it's also really expensive. Why do these options have to be so dear! :D
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Tinned sardines, mackerel and other oily fish are very reasonably priced. They also store well and are brilliantly portable for packed lunches.
 
@ghost_whistler

Tinned salmon isn't very expensive in the general scheme of things, neither are mackerel or sardines. They can be incorporated in a salad, or on a toasted Lidl roll if you eat those. Rapeseed Oil (Canola is the American name, and apparently the Americans process it differently) comes out better than Olive Oil as regards saturated fat and with a much better balance of the omegas.. It is good for frying with as a change from butter. We use it. If you don't like the processing, you can use Cold Pressed Rapeseed Oil, but that is expensive. Or you can shrug and put up with the processing.

http://www.healthyfood.co.uk/article/olive-oil-vs-rapeseed-oil-which-is-healthier/

Flaxseed (ground/milled) is an excellent choice. I use it mixed well in with my FF yogurts and berries. So much fibre you should be careful of overdosing!!!!!

I agree with the others, you are over thinking and getting your knickers in a twist over nothing.
 
When I watched it, I'm sure I heard him say that saturated fats are neutral, PUFAs are neutral but MUFAs are definitely protective. He didn't mentioned the Omega 3/6 issue a or if he did, I wasn't listening at that point.

Those Who Know say that the ideal Omega 6:3 ratio is 1:1, with ratios between 1:4 and 4:1 being OK. By contrast, the SAD is around 16:1. Of course, to shift that, you can either add shedloads of Omega 3... or you can cut back on Omega 6.

Stop using industrial seed oils and commercial baked goods and you remove the majority of Omega 6 compared to SAD. Eat a few nuts and some oily fish and your ratios are probably in the healthy range.
 
ghost_whistler said:
I like fish, though I could stand to never eat Tuna again as i've eaten so much over the years John West could can me.

Unfortunately oily fish is really expensive. I'm not averse to it but i've yet to find a way to include it in my diet, even in small amounts. I guess Roger Daltery needs the £££!

I eat walnuts though.

As for the oils thing: this is where it gets confusing. Vegetable oils seem to be proscribed under LCHF as being proicessed and so forth. I get very confused by it. I use EVOO and that's it. I'd love to try coconut oil, which is meant to be really good, but it's also really expensive. Why do these options have to be so dear! :D
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Tinned fish is very cheap and Tesco do a good and very reasonably priced coconut oil. A jar lasts ages.
 
azure said:
Tinned fish is very cheap and Tesco do a good and very reasonably priced coconut oil. A jar lasts ages.
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Wow that is cheap... I just paid £10 for 2*500ml jars at or local health food place and that was a special offer!
 
ME_Valentijn said:
Omega-6 is generally more inflammatory than Omega-3.
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Carbs are more inflammatory than Omega 6. So if having to chose carb or fish. Fish it should be.
I've lived off fish all my life. Income restrictive food budget now so not as much. Carbs have definitely caused arthritic symptoms and inflammed lungs.
My diet was superb prekids. We struggle everyday now to keep fish in our limited food bill.
I cannot advocate fish strongly enough. It has kept me inflammation free til 18mths ago.
 
azure said:
Tinned fish is very cheap and Tesco do a good and very reasonably priced coconut oil. A jar lasts ages.
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Well butter is cheaper to fry with? I'm not sure what else i'd use it for, though it probably tastes nicer. I use 20 or so g of butter to fry with each day (i don't vary my diet, which i'm fine with). So a 300g jar won't last that long.

I'm not sure tinned fish is that cheap. Salmon is really expensive in any form. It certainly isn't cheap in my local tesco (one of those awful express places).
 
Tinned fish is cheap. Pilchards, sardines and mackerel are cheap. If you can afford the meats you've mentioned, then I would think,you can afford a tin of pilchards or mackerel.

I find frying in butter is less good than using the coconut oil. You could alternate or mix oils/butter as you choose. You may find you don't need as much coconut oil anyway. I find a teaspoon or two is fine.

Just checked for,you - a tin of mackerel from Tesco is 66p.
 
You could always travel a bit further once a month and stock up at Lidl. You could save a fortune on your other food stuffs whilst you are at it. Tinned salmon for instance ranges from 99p to £1.99 for 213g tins. A 213g tin would last 2 meals.

I suspect there is a lot of awkwardness/negativity going on in your head. ;)
 
Just had a big belly laugh to myself whilst surfing for Lidl prices. A while ago they had to remove and recall all their tinned fish because there was no warning on the label saying "may contain fish". :banghead:
 
@ghost_whistler

Why don't you start a separate thread when you want to know things like this?

It would save you derailing an interesting, useful and informative thread like this one. It started off as a wonderful info resource for overall diet health, and has turned into people answering your specific lchf queries.

Personally, i am more than happy to answer your questions - especially when they are as simple as 'fish can be easy and cheap' and 'psyllium husks are NOT expensive, just shop around'. But it really would make sense to start another thread for them.
 
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