Tue, Mar-02-10, 21:15
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I've decided
Posts: 16,864
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Plan: LC
Stats: 235/137.6/130
BF:haven't a clue
Progress: 93%
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Quote:
Originally Posted by Shobha
I thought Walnuts had a fairly good ratio compared to other nuts
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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"
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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"
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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.
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