Joel Fuhrman - Eat To Live

124 Joel Fuhrman, M.D.

ADD A FEW GRAMS OF OMEGA-3 FAT TO YOUR DIET

Flaxseed 1 tablespoon 1.7 grams

Flax oil 1 teaspoon 2.2 grams

Walnuts, English (12 walnut halves) 4 tablespoons 2 grams

Soybeans (green, frozen, or raw) VA cup 2 grams

Tofu VA cup 2 grams

A diet very high in omega-6 fat makes matters worse; your body

makes even less DHA fat. We need enough DHA fat to ensure opti-

mum health. The high level of omega-6 fat competes for the enzymes

involved in fatty acid desaturation (conversion to longer-chain fats)

and interferes with the conversion of alpha-linolenic acid (omega-3)

to EPA and DHA. Therefore, our high fat intake contributes to our

DHA fat deficiency.

Our modern diet, full of vegetable oils and animal products, is

very high in omega-6 fat and very low in omega-3 fat; the higher the

omega-6 to omega-3 ratio, the higher the risk of heart disease, dia-

betes, and inflammatory illnesses.^10

Saturated fat, cholesterol, and trans fat also interfere with con-

version to DHA. Much of the beneficial effects of a diet rich in plant

foods are the low level of saturated fat and trans fat (harmful fats),

and the relatively high level of essential fatty acids (beneficial fats).

Both meat-based diets and vegetarian diets can be deficient in these

healthy fats if they do not contain sufficient green leaves, beans, nuts,

seeds, or fish. So, eat less of the fatty foods you usually consume and

eat more walnuts, flaxseed, soybeans, and leafy green vegetables.

The Fat Dictionary

All fats are equally fattening — containing nine calories per gram, compared

with four calories per gram for carbohydrates and protein.

SATURATED FAT Some naturally occurring fats are called saturated be-

cause all the carbon are single bonds. These fats are solid at room temper-

ature and are generally recognized as a significant cause of both heart

disease and cancer. Saturated fats are found mainly in meat, fowl, eggs,

and dairy. Coconut and palm oil are largely saturated and are also not desir-

able. The foods with the most saturated fat are butter, cream, and cheese.

vegetarians and nonvegctarians make an effort to consume one to

two grams of omega-3 fat daily.