Omega 3 Fats

I have written quite a bit about the importance of fat when doing zero carb keto. It is important to get the right amount of fat, around 70% fat to 30% protein intake as a percentage of total calories.

But the type of fat is also very important!

I do not recommend pork, poultry, or dairy fats, or fats from plant matter.

The reason I do not recommend pork, poultry, (or most plant) fats is the high level of omega 6 fatty acids in relation to their omega 3. Ideally, that ratio should be 1:1, or at least lower than 4:1. I believe high omega 6 intake can also affect triglyceride levels in the blood (it did for me!).

Grassfed beef works well, as it is around 4:1. Grassfed lamb is even better still, around 1:1!

I came across a great chart which shows the omega ratio in various meat cuts:

As you can see in the chart, pork and poultry have an omega ratio that is very high. But grassfed lamb is perfect! In fact, the article related to that chart calls it "Land salmon":

And it is not just about the ratio, but about the quantity of omega 3 fatty acid. Our species thrives on omega 3 fatty acids, especially DHA and EPA. A good source of these are wild caught seafoods, but they are very expensive and often contain mercury and other pollutants.

Grassfed red meats such as beef and lamb contain small amounts of DHA and EPA, (and we do not need that much) as well as ALA and DPA which our bodies can convert to DHA and EPA. (There is also ALA in plant oils, but it becomes rancid extremely quickly and is therefore not conducive for health.) Interestingly, kangaroo meat contains omega 3 fatty acids as well, for those of you who have access to it!

P.S. I wanted to add that fats from grassfed red meats also contain vitamin A, D, E, and K, along with micronutrients, and omega 3 fats, which are just not found in plant fats. Sorry coconut oil and olive oil!

Grassfed veal ribeye with beef marrow and sea salt


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