Inflammation is the cause of virtually every disease known to man. Omega 6 fats, while necessary in small amounts in your diet, are being consumed way too much in the standard American diet (SAD), especially when compared to the anti-inflammatory Omega 3 fatty acids.
Most health experts say the ratio of Omega 6 to Omega 3 fat in your diet should be around 2:1. Some even say 1:1. The average in North America, however, has been reported as 13:1 and some studies say the average person is even as high as 25:1! It’s no wonder there are not only so many people overweight and obese, but also with inflammation in their joints, back pain, arthritis, and many other health problems caused by inflammatory Omega 6 fats being too prevalent in their diet.
I would go so far as to say that the recommended ratio should be more extreme in favor of Omega 3 fats. I suggest eating a diet that is 2:1 in favor of Omega 3. So for every gram of Omega 6 fatty acids you consume, you should be eating 2 grams of Omega 3 fats. Based on studies and research I’ve read, you would be among about 1% or less of the population eating this way if you were to adopt this practice. And it would do a number on your inflammation while promoting healthy joints, clearer skin, a better digestive system, a better immune system, and much better weight management.
Next to intermittent fasting and eliminating sugar and grains from your diet, I’d say cutting way back on Omega 6 fats and increasing Omega 3 fats would be the next most important thing you can do in terms of your diet.
One of the major culprits of Omega 6 fats which are causing people a lot of problems, but are often touted as harmless and even very beneficial foods are nuts, seeds, and legumes. Nuts, in particular, can be problematic:
https://chriskresser.com/another-reason-you-shouldnt-go-nuts-on-nuts/
Nuts, seeds, and legumes (such as peanuts, peanut butter, beans, etc.) have many problems beyond just inflammatory Omega 6 fats. And by the way, some people recommend certain nuts like walnuts as being heart-healthy and high in Omega 3 fats. While it’s true they contain a decent amount of Omega 3 fats, they are WAY higher in Omega 6, as all nuts are. As I said, seeds and legumes are in the same boat. They are all meant to be eaten in a very limited capacity, if at all. In fact, I will be cutting them out altogether starting in October, because I believe so strongly in this. But beyond just Omega 6 fats, like many vegetables and other seemingly harmless plant food, nuts, seeds, and legumes are high in antinutrients, such as phytic acid, lectins, and oxalate (a very big problem in the American diet and one worth researching more).
Fish is one of the first things that comes to mind when people think of Omega 3 fats, and that is true, but grass-fed beef and other red meat also have a good ratio of Omega 3 to Omega 6 fats. More and more, I am moving towards a carnivore diet and away from the ketogenic diet because of the research I’m reading and listening to on a daily basis. I’m thinking even the percentage of fruits and vegetables that I recommended in your daily diet last month might need to be revised to be even lower. Red meat is so important, and other meat and fish can be good additions too, but you will hear the exact opposite from the mainstream media and mainstream “studies” that are paid off by corporations, such as the cereal and grain companies like Kellog’s and General Mills.
However, watch that you don’t over-consume chicken, as it’s been shown to be the meat with the highest amount of Omega 6:
http://www.primalsapien.com/why-i-stopped-eating-chicken-and-fish-oils-every-day-a-guide-to-omega-fat-consumption/
Another “food” substance high in Omega 6 to watch out for is vegetable oil. All vegetable oils are highly inflammatory and not good to consume even in moderate amounts. I would cut them out completely. Take a look at this excellent article which highlights this issue:
https://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick/
Unfortunately, french fries, potato chips, just about anything that’s fried, and all processed foods, are usually very high in Omega 6 fats. Most people are aware of the poor nutritional makeup of these types of food though. It’s so-called “healthy” things like nuts, seeds, and legumes that catch people off guard. And vegetable oils are the worst offenders of all.
So I strongly recommend cutting way back on nuts, seeds, legumes, and vegetable oils. And of course, I also highly recommend cutting out sugar and grains. Grains are very high in Omega 6 fats and have many other problems associated with them, as I noted in this post: Sugar and Grains are the Problem with Your Diet
Increase the amount of Omega 3 fats in your diet, mainly through meat, cut way back on Omega 6, live a fasting-focused lifestyle through intermittent dry fasting on a daily basis, and watch your inflammation significantly decrease in a matter of just a few weeks.
