Omega-6 vs. Omega-3 Fats

Another killer post by the Happy, Healthy, Long-life Librarian -- this time summarizing everything she's learned in recent months about the Omega-6/Omega-3 contest.

Most diet-conscious folks know that we need more Omega-3 and less Omega-6 fats, which roughly translates to "eat a plant-based diet." The 6:3 ratio needs to be as close to 1:1 as possible, but most Americans eat a diet that is about 17:1, accounting for all manner of inflammation leading to disease.

But even within the plant-based diet there are caveats. All nuts are VERY high in Omega-6 (walnuts are the lowest), and garbanzo beans are WAY high in 6 along with tahini (3,100:55 !), which makes hummus not so great. But black beans have an almost-ideal ration of 6-to-3. Therefore, black bean hummus without the tahini brings hummus back into the healthy range. And all oils (with the exception of flaxseed oil), like nuts, are higher in Omega 6 than Omega 3.

She cites the Nutrition Data website as a good place to check on the nutritional content of most foods, including Omega 6 and 3 content. (Enter a food in the search box at the upper right, then scroll down through the various nutritional charts. Omega fats are near the bottom left.)

I strongly encourage folks to subscribe to the Happy Healthy Long Life feed to get her occasional updates.