Should Nuts Be Avoided in a Diet for Inflammation?

Mar 3, 2011 by Emilia

Believe it or not, the type of fat you have in your cells determines whether you will be sick or healthy in the near future. That is because both omega-3 and omega-6 fats in particular manufacture powerful chemical compounds similar to hormones that can tip the balance towards health or disease.

In other words, if you show me the amount of omega-6 and omega-3 fats you include in your diet, I’ll show you the biological state of your body: pro-disease or pro-health.

How can omega-6 and omega-3 affect so much your health?

An imbalance of these two fats affects many parts of your body because:

1. Omega-3 fats are really like vitamins. In fact, when first discovered, omega 3s were called vitamin F. Thus, if the body has a deficiency of a certain vitamin, it means that some functions in your cells will not happen. And this spells trouble in your organs.
2. Our modern Western diet is high in omega-6 and low in omega-3 fats, creating an imbalance of these two fats in the body cells. Omega-3 counteract omega 6 fats, but if there are not enough omega-3 or there are too much omega-6 fats, then, again, it will mean future disease. 

The importance of omega-3 fats

Omega 3 fats are an important part of the structure of every body’s cell and are involved in most functions in the body. These are not passive fats; they are quite active. Let us look at some of the vital roles they perform:

1. They are a key part of the membrane that surrounds the cells in our body. This affects the fluidity of the cells, which in turn affects a number of activities in our body.
2. Omega-3s are the key building blocks of the brain and the eyes. In fact, 60 percent is composed of fat, and neurons have one of the highest concentrations of omega-3s fats.
3. The cells in the body use wireless communications to communicate among them and omega-3 fats help them stay in touch. This is especially true of the brain.
4. Through your life, genes are constantly being regulated and omega-3s are part of this process.
5. Omega 3 fats help create powerful compounds called eicosanoids. Eicosanoids affect many body functions such as the health of your heart, fertility, the immune system, digestion, the function of the kidneys, breathing, and blood flow.
6. Omegas-3 fats are the nutritional equivalent of aspirin; they help fight inflammation and infection. This has major implications when it comes to autoimmune and inflammatory disorders such as asthma, arthritis, lupus, inflammatory bowel disorders, psoriasis, cancer, allergies, and migraines.
7. Omega-3 fats are critical for good vision through life.
8. Omega-3s keep the blood flowing smoothly, which allows the heart to pump blood with less effort.
9. Omega-3s protect the arteries by keeping them elastic and flexible. They also help maintain a steady and slower heartbeat.
10. Omega-3 fats help increase calcium absorption and bone formation and they prevent destruction of cartilage.

Omega-6 fats promote disease

We need omega-6 fats for good health. Because our body cannot manufacture them or cannot manufacture them in sufficient amounts, as in the case of omega-3s, we have to obtain them from the foods we eat. The problem however, is that we eat too much omega-6s and high levels of these fats in our diet increase the risk for many different diseases and conditions. Here is a look at some of the problems an excess of omega-6s can cause.

1. Worse brain functions and mood. The rise we have seen in psychiatric disorders parallels the rise in consumption of omega-6. Some health experts believe that the high ratio between omega-6 and omega-3 accounts for the rise in depression and mood disorders.
2. People who have high fat levels (triglycerides) in the blood are more vulnerable to have damaged arteries with a diet high in omega-6 fats. Studies from different parts of the world show that people who have in their bodies high levels of these fats have a higher risk of having a heart attack.
3. Increased risk for cancer. Studies have shown that a diet high in corn oil promotes cancer by turning on cancer genes.
4. Studies have shown that a diet high in omega-6s triggers fat storage in the body.
5. A high intake of omega-6s increases the risk for age-related macular degeneration, a serious problem that causes decreased vision.
6. Diets high in omega-6 fats trigger insulin resistance, which is implicated in diabetes, obesity, and heart disease.

The benefits of a balance diet low in Omega-6 fats

As you can see, it is very important to make sure your diet includes a balance of these two types of fats. One way to do it is by including more fruits and vegetables. However, you cannot live just on fruits and vegetables because your body needs carbohydrates, protein and fats. Then, what can you do?

An optimal balance between omega-6 and omega-3 fats has yet to be determined. many health experts believe that a fat ratio in the range of 1-to-1 to 4-to-1 is optimal, although it can differ based on the health conditions.  

So, are nuts and seeds on the right side of the fence?

It depends, because nuts and seeds have different ratios of omega-6s to omega-3s. In general, nuts are high omega-6 fats. The exceptions are macadamia nuts and a few others listed below.

What you want to do is to choose nuts and seeds that are low in omega 6s or that although they are high in omega-6s, they are also high in omega-3 fats since this way they balance each other. Let us look which are the best nuts.

Macadamias, cashews, and hazelnuts are primarily made up of monounsaturated fats and are not significant sources of omega-6 fats.

As you can see, chia seeds have a unique and very healthy ratio of omega-6 to omega-3 fats.

Keep in mind that if your diet is deficient in omega-3 fats, just by decreasin your intake of omega-6 fats without increasing your intake of omega-3 will not work. Even though your ratio of omega-6 to omega-3 fats would be lower, that won’t do you too much good without enough omega-3.

Final word

Keep in mind that when you eat nuts you are also obtaining many other beneficial nutrients such as fiber, vitamins, minerals, and phytochemicals. Nuts that are high in omega-6s and also high in omega-3s can fit in a healthful diet if eaten in moderation.

 I have selected for you some high quality macadamia products that not only have an excellent ratio of omega-6 to omega-3 fats, but the nuts are very tasty. Of course, out of the three kinds of macadamias I show you here, the healthiest variety is the plain one.

 But if you feel like adding some of the chocolate ones to your repertoir, what the heck, go ahead and order these too. They are also delicious and dark chocolate is good for you. Just be careful with the calories because macademias are high in fat

To your health!

Emilia Klapp, R.D., B.S.
www.TheDiabetesClub.com

Related Posts

• Greek Cuisine Can Extend Your Life

  Posted on Nov 21, 2011

• What Is Best for You, Fish or Flax Seeds?

  Posted on Oct 17, 2011

• Saturated Fats Are Not What They Used To Be

  Posted on Aug 29, 2011

• Is Farm Fish Really Safe to Eat?

  Posted on May 5, 2011

Tags

• diet for inflammation
• omega 6 fats
• omega-3 fats

Share This