Fats and Oils, Omega 3 & Omega 6

References

Fats and Oils

Good fats are incredibly important for your survival and general health. Bad fats cause a plethora of illnesses and serious conditions due to the fact that they are highly inflammatory. The bad fats are the polyunsaturated fats - in short vegetable oils.

Fat is a very neutral food for your body. It doesn't affect the insulin index. It doesn't raise blood sugar, it also makes you feel full for a longer period of time. However fats in combination with carbohydrates are NOT a good idea. This fat will be stored as fat (triglycerides). However on a Hart Ketogenic Plan good and nutritious carbohydrates are eaten with a combination of healthy fats such as saturated and monounsaturated fats.

Omega 3 & Omega 6

Once upon a time......... Your ancestors used to eat the same amount of Omega 3 to Omega 6, this is what we should do today too. They lived close to nature and nature supplied just the right amount of both. They are both essential fats. Omega 3 lowers inflammation and omega 6 increases inflammation.

Today the ratio/ difference between the intake, can be frighteningly high. We should be eating almost the same amounts of both. Just take a pack of crisps. It has got 33% polyunsaturated fat (and transfat which is seriously bad for you). It's easy to eat a 100grs pack in one sitting, getting 33 grs of BAD fat. That's nearly 18,000 mg of omega 6. To compensate this intake with omega 3 you need to eat nearly 1.2 kg of farmed salmon.

Every Chronic Disease is an INFLAMMATORY Disease


Below you have a list of fats which are preferred and also fats which are NEVER to be consumed by humans full stop

Omega 6 causes serious inflammations and can lead to cancer, arthritis and any other chronic/ autoimmune disease

  Oil/ Fat 100 grs
Saturated %
Monounsaturated %
Polyunsaturated %
Omega 6 mg
Omega 3 mg
   
Coconut Oil
86.5
5.8
1.8
1,800
Butter
54.4
21
3
2,728
Beef Dripping (tallow)
49.8
41.8
4
3,100
             
  Palm Oil
49.3
37
9.3
9,100
  Olive Oil
13.8
69
10.5
9,763
  Lard
39.2
45.1
11.2
10,199
  Duck Fat
33.2
49.3
12.9
11.999
  Avocado Oil
11.6
70.6
13.5
12,531
  Flaxseed/ Linseed Oil
9.4
20.2
66
12,701
53,304
         
  Veg oil, only for light frying
7.8
61.2
26.4
18,759
  Margarine
15
39
24
22,341
  Rapeseed Oil (Canola)
16.1
13.8
64.1
40,646
19,921
  Soya (bean) Oil (for processed food)
15.3
24.6
45.2
40,947
  Veg Oil, deep frying - chips & crisps
12.9
27.6
54.7
53,510
  Sunflower Oil (linoleic >70%)
6.2
14.4
74.6
74,615

Polyunsaturated % This is the total Omega 3 & Omega 6 in product. Omega 3 is often very low and is negligible to take into account as a health benefit since the human body can only convert a small amount of ALA into DHA & EPA, Flaxseeds are incredibly high in Omega 3 (ALA) however only a small amount can be converted. Also almost all fibre 27 grs/ 100gr which of course is very good. Rapeseed oil also has a fair amount of omega 3 (ALA), but not enough to counteract

 

  Nuts and Seeds 100 grs
Saturated %
Monounsaturated %
Polyunsaturated %
Omega 6 mg
Net Carbs
   
Desiccated coconut
57.2
2.7
0.7
706
7.4
Macadamia nuts
12.1
58.9
1.5
1,296
5.6
Chia seeds (very high in omega 3)
3.2
2.1
23.3
5,785
6.1
  Flaxseed (very high in omega 3)
3.7
7.5
28.7
5,911
2
  Cashew nuts
7,8
23.8
7,8
7,782
29.4
             
  Almonds
3.9
32.3
12.1
12,053
9.5
  Pistachio nuts
5,4
23.3
13.5
13,200
18
             
  Peanuts
6.8
24.4
15.6
15.555
7.6
  Pumpkin & squash seed
8.7
14.3
20.9
20,522
13.9
  Pecan nuts
6,2
40,8
21,6
20,630
4
  Sesame seed
7
18,8
21,8
21,372
11
  Watermelon seed
9.8
7.4
28.1
28,092
15
  Pine nuts
4.9
18.8
34.1
33,606
9
  Sunflower seed
6
10.8
37.5
37,389
10
  English Walnuts
6.1
8.9
47.2
38,092
8

Above gives you an indication regarding the omega 6 contents in nuts and seeds, we have also added some other nutritional values which you may find interesting. Of course if you take the carbohydrate content into account Cashew nuts are out of the equation whilst walnuts are ok. Do track your omega 3/ 6 ratio. This will make a big difference to the inflammation in your body. We recommend you always take a good quality supplement of omega 3 daily since omega 6 is often"hidden" in many products. Unfermented Soya products are NOT a part of Hart Ketogenic Plan, these products are incredibly high on omega 6 as well as GMO, should not be for human consumption.

What should you eat to compensate high omega 6 intake? The best, and in reality the only source of good omega 3 comes from the oceans and rivers. Omega 3 from vegetable foods cannot really be taken into account since the human body can only convert a miniscule amount into the essential omega 3 needed.

  Omega 3 Fish 100 grs
Saturated %
Monounsaturated %
Polyunsaturated %
Omega 3 mg*
Protein
   
Mackerel
3.3
5.5
3.3
2,451
18.6
Wild Atlantic salmon
1
2.1
2.5
1,846
19.8
Herring Atlantic
2
3.7
2.1
1,599
18
  Farmed salmon
3
3.8
3.9
1,524
20.4
  Smoked salmon
0.9
2
1
1,300
22.6
  Cod Atlantic
0.1
0.1
0.2
190
17.8
  Lobster
0.2
0.3
0.2
0
18.8

* This is the omega 3 minus omega 6

SOURCE http://nutritiondata.self.com

References
http://www.hartketogenicclinic.co.uk/references.html
https://www.express.co.uk/life-style/health/438600/Eating-fat-is-good-for-you-Doctors-change-their-minds-after-40-years
http://www.arizonaadvancedmedicine.com/Articles/2013/June/Inflammation-A-Common-Denominator-of-Disease.aspx
http://www.nytimes.com/2013/12/17/health/a-lifelong-fight-against-trans-fat.html

https://articles.mercola.com/sites/articles/archive/2012/01/12/aha-position-on-omega-6-fats.aspx
https://www.healthline.com/nutrition/11-serious-concerns-about-vegetable-oils#section2