Active Low-Carber Forums - View Single Post - Omega 6 Content of Common Foods

Quote:

Originally Posted by Shobha

I thought Walnuts had a fairly good ratio compared to other nuts

You're right about this - walnuts have the best ratio of omega 3 to omega 6 fats. That said, nuts and seeds in general have to be eaten in moderation.

Here's a snippet:

Quote:

Throughout the book, we've talked about the omegas - omega 6 and omega 3. One kind - omega 6 fats - is not good for you when eaten in excess; the other kind - omega 3 fats - can make you healthier in many ways. The ideal ratio of omega 6 to omega 3 fats should be between 2 and 3 to 1. For most Americans, unfortunately, it's between 10 and 15 to 1. All nuts and seeds - except for walnuts and possibly macadamia nuts - have unacceptably high omega 6 to omega 3 ratios. This is why you must eat them in small amounts. ~ Loren Cordain, Ph.D., in his book, "The Paleo Diet"

Dr. Cordain goes onto explain that walnuts have the best ratio of all the nuts and seeds, with macadamia nuts coming in second.

Quote:

Nut or Seed...............................................Omega 6 to Omega 3 Ratio
Walnuts ...................................................4.2
Macadamia Nuts ........................................6.3
Pecans......................................................20.9
Pine Nuts...................................................31.6
Cashews....................................................47.6
Pistachio Nuts............................................51.9
Hazel nuts (filberts)....................................90.0
Pumpkin seeds...........................................114.4
Brazil nuts.................................................377.9
Sunflower seeds..........................................472.9
Almonds.............................extremely high (no detectable omega 3 fats)
Peanuts (not a nut, but a legume)...extremely high (no detectable omega 3 fats)

~ Loren Cordain, Ph.D., in his book, "The Paleo Diet"

So yes, walnuts are the best nuts you could eat, from an omega 3 standpoint. The nice thing about walnuts is that they don't seem to trigger the hungries as much as some other nuts might. Once in a rare while, I like to combine 1/4 cup walnut halves, 1/4 cup fresh blueberries with a splash of coconut milk.