I do eat cow and like lamb, chicken and turkey, occasionally fish but getting less and less. Beans agree with me but I started to not eat them so much as Ray Peat says they have PUFAs. I miss them so I started doing a little research to compare the Omega 3 and 6 content in different foods.
First is seed oils and seeds. Holy ***t these are bad. The amount is per 100 grams or 3.5 ounces. (That's the chart I found) Might be no way anyone on this board consumes that much at one sitting. But for people eating the SAD diet, it probably isn't. I wonder how much canola oil is in a bag of chips. Or French fries. Anyone know? I'm only listing a few but damn these oils are bad. Even olive oil has a good amount. Coconut oil and macadamia nut oil are way better.
Food Omega 6 Omega 3 Total PUFA
Safflower Oil 74,615 mg 0 74,615 mg
Soybean Oil 50, 293 mg 7,033 mg 57,326 mg
Olive Oil 9,763 mg 761 mg 10,524 mg
Coconut Oil 1,800 mg 0 1,800 mg
Walnuts 38,092 mg 9,079 mg 47,171 mg
Almonds 12,053 mg 6 mg 12,059 mg
Macadmia 1,296 mg 206 mg 1,502 mg
Then went to fish: Tuna is not bad. I'm from Louisiana so glad that crawfish is pretty low too.
Food Omega 6 Omega 3 Total PUFA
Wild Salmon 172 mg 2,586 mg 2,758 mg
Sardines 110 mg 1,480 mg 1,590 mg
Yellowfin Tuna 10 mg 243 mg 253 mg
Crawfish 76 mg 184 mg 260 mg
Next is the common animals we eat and eggs. As expected, the red meats are very low, turkey and chicken not too bad. I like lamb and am surprised how much Omega 6 it has. I guess it's just a more fatty cut.
Food Omega 6 Omega 3 Total PUFA
Ground Beef 732 mg 80 mg 802 mg
Turkey Breast 772 mg 56 mg 882 mg Dark meat turkey has about 3x more PUFA (2,646 mg)
Chicken Breast 1,117 mg 82 mg 1,199 mg Same here. 3 x more for dark meat (3,597 mg)
Lamb shoulder 1,918 mg 543 mg 2,461 mg
2 scrambled eggs 2,500 mg 58 mg 2,558 mg
Now lets do beans, legumes and lentils. I'll put tofu here too, which has high amounts of 6 and 3. But to me, the other beans do not seem so bad. Maybe the endotoxin issue would be a problem for some. But if that's not an issue, should beans be a part of a balanced diet? This is measured as per 1 cup, but probably a meal of beans needs to be 1 1/2 - 2 cups depending how hungry you are, so adjust accordingly.
Food Omega 6 Omega 3 Total PUFA
TOFU (1 cup) 10,934 mg 1,467 mg 12,401 mg
Pinto 168 mg 234 mg 402 mg
Black 217 mg 181 mg 398 mg
Lentils 271 mg 73 mg 344 mg
Great Northern 182 mg 149 mg 331 mg
So thoughts?
I'm going to start adding more beans and less chicken and turkey. And only white meat if I need to eat it. Even 2 cups of beans would not be over 1 gram of PUFA total. The beans do have a bit more Omega. How much worse are Omega 3s vs 6s? I will eat crawfish occasionally and won't be so afraid of Tuna occasionally. Beef is good choice.
I'll continue to eat eggs, just not every day.
First is seed oils and seeds. Holy ***t these are bad. The amount is per 100 grams or 3.5 ounces. (That's the chart I found) Might be no way anyone on this board consumes that much at one sitting. But for people eating the SAD diet, it probably isn't. I wonder how much canola oil is in a bag of chips. Or French fries. Anyone know? I'm only listing a few but damn these oils are bad. Even olive oil has a good amount. Coconut oil and macadamia nut oil are way better.
Food Omega 6 Omega 3 Total PUFA
Safflower Oil 74,615 mg 0 74,615 mg
Soybean Oil 50, 293 mg 7,033 mg 57,326 mg
Olive Oil 9,763 mg 761 mg 10,524 mg
Coconut Oil 1,800 mg 0 1,800 mg
Walnuts 38,092 mg 9,079 mg 47,171 mg
Almonds 12,053 mg 6 mg 12,059 mg
Macadmia 1,296 mg 206 mg 1,502 mg
Then went to fish: Tuna is not bad. I'm from Louisiana so glad that crawfish is pretty low too.
Food Omega 6 Omega 3 Total PUFA
Wild Salmon 172 mg 2,586 mg 2,758 mg
Sardines 110 mg 1,480 mg 1,590 mg
Yellowfin Tuna 10 mg 243 mg 253 mg
Crawfish 76 mg 184 mg 260 mg
Next is the common animals we eat and eggs. As expected, the red meats are very low, turkey and chicken not too bad. I like lamb and am surprised how much Omega 6 it has. I guess it's just a more fatty cut.
Food Omega 6 Omega 3 Total PUFA
Ground Beef 732 mg 80 mg 802 mg
Turkey Breast 772 mg 56 mg 882 mg Dark meat turkey has about 3x more PUFA (2,646 mg)
Chicken Breast 1,117 mg 82 mg 1,199 mg Same here. 3 x more for dark meat (3,597 mg)
Lamb shoulder 1,918 mg 543 mg 2,461 mg
2 scrambled eggs 2,500 mg 58 mg 2,558 mg
Now lets do beans, legumes and lentils. I'll put tofu here too, which has high amounts of 6 and 3. But to me, the other beans do not seem so bad. Maybe the endotoxin issue would be a problem for some. But if that's not an issue, should beans be a part of a balanced diet? This is measured as per 1 cup, but probably a meal of beans needs to be 1 1/2 - 2 cups depending how hungry you are, so adjust accordingly.
Food Omega 6 Omega 3 Total PUFA
TOFU (1 cup) 10,934 mg 1,467 mg 12,401 mg
Pinto 168 mg 234 mg 402 mg
Black 217 mg 181 mg 398 mg
Lentils 271 mg 73 mg 344 mg
Great Northern 182 mg 149 mg 331 mg
So thoughts?
I'm going to start adding more beans and less chicken and turkey. And only white meat if I need to eat it. Even 2 cups of beans would not be over 1 gram of PUFA total. The beans do have a bit more Omega. How much worse are Omega 3s vs 6s? I will eat crawfish occasionally and won't be so afraid of Tuna occasionally. Beef is good choice.
I'll continue to eat eggs, just not every day.