Lipids: the right ratio of Omega 3, Omega 6 and Omega 9

As we saw in the chapter on lipidsthe fatsunjustly banished from the Western diet, are nevertheless essential to the proper functioning of our body. These lipids are divided into three categories, saturated, monounsaturated and polyunsaturated fatty acids.

The last two types in particular lipids that will interest us in this chapter, namely monounsaturated fatty acids and polyunsaturated fatty acids. Monounsaturated fatty acids are rich in omega-9s, while polyunsaturated fatty acids are rich in omega-3s and omega-6s.

But the trick lies in moving towards a ratio considered optimal between omega-3, omega-6, and omega-9. Omegas are substances contained in certain fatty acids, and each type of omega has its own advantages and disadvantages, which is why their balance is so important to health.

Omega-9, monounsaturated fatty acids

Omega-9s are found in monounsaturated fatty acids. Omega-9 is not an essential fatty acid, as the body is able to synthesize it from other saturated fatty acids, but this does not prevent it from being essential for good health. So we shouldn't necessarily overdo it and try to maximize levels, but rather make sure we get enough of it through the foods commonly consumed in a healthy diet. The recommended daily intake of omega-9 fatty acids is around 20 to 30g/day, and they should represent the majority of the diet. fats. It is therefore important to consume them, as they are of vital importance to our health.

Benefits of omega-9

Omega-9s have many virtues, including :

• Prevention of cardiovascular disease, notably by increasing "good" cholesterol (HDL), to the detriment of "bad" cholesterol (LDL), in association with moderate and chronic physical activity.
• Reducing blood pressure
• Better control of blood glucose
• Finally, they are a key component of the cells of the nervous system.

Omega-9-rich ingredients

Omega-9s are found in :

• Olive oil (71g per 100g)
• Macadamia oil (50g per 100g)
• Rapeseed oil (55.2g per 100g)
• Hazelnuts (45.7g per 100g)
• Almonds (32.7g per 100g)
• Visit oilseeds in general (Brazil nuts, pecans, macadamia nuts...)
• Butter (18.1g per 100g)
• Lamb (12.3g per 100g)
• Duck (10.1g per 100g)
• Avocado (10g per 100g)
• Dark chocolate (7.1g per 100g)

It should also be pointed out that omega-9s are found in animal fat, and to simplify things as much as possible, here are the omega-9 contents of some commonly consumed meats, although the content depends on the cut chosen, the farming method, and other parameters:

Pork (rib or loin with fat)

• Omega-9 : ~5 to 10 g / 100 g
• Rate of lipids totals : ~15 to 30 g depending on cut
• Note: Pork is one of the meats richest in omega-9s, especially in fatty cuts such as loin and belly.

Chicken (thigh with skin)

• Omega-9 : ~3 to 7 g / 100 g
• Total lipids : ~10 to 20 g depending on the part
• Note: Chicken contains more omega-9s in the skin and subcutaneous fat.

Beef (entrecôte or prime rib)

• Omega-9 : ~3 to 6 g / 100 g
• Total lipids : ~10 to 25 g depending on cut
• Note: Grass-fed beef may contain slightly less omega-9s, but a better balance between saturated and unsaturated fats.

It was important to make this point clear, because meats, and a fortiori fatty cuts of meat, have suffered a wave of demonization, as have fats as a whole. However, the lipid composition of the fat contained in meat is not necessarily the antithesis of the lipid distribution of noble vegetable oils such as olive oil, for example.

In fact, animal fat can be used as cooking fat to boost fat intake when you're short of energy in your diet. ketogenic for example. As such, here is the omega-9 content of animal fats, compared with other fats such as olive oil or avocado oil, for example:

• Olive oil : ~70 to 80 g omega-9 / 100 g
• Avocado oil: ~60 to 70 g / 100 g
• Macadamia nuts : ~40 to 50 g / 100 g
• Pork fat (lard) : ~40 to 50 g / 100 g
• Beef fat (tallow) 🐄 : 35-45% omega-9
• Chicken fat 🐓 : 35-45% omega-9
• Lamb fat 🐑 : 30-40% omega-9
• Butter 🧈 : 20-30% omega-9

Omega-6, found in polyunsaturated fatty acids

The precursor of omega-6 is linoleic acid (not to be confused with alpha-linolenic acid, or ALA, which belongs to the omega-3 family).

Linoleic acid is an essential fatty acidThis is because the body cannot manufacture it. However, omega-6s should not be consumed in excess, as their beneficial effects may then disappear. In the standard Western diet, omega-6s are in excess, and you'll soon understand why, by learning which foods contain them.

As you can see, with lipidsIt's all a question of proportion and subtlety.

Benefits of omega-6

Omega-6 fatty acids play an important role in :

• Immune function, if consumed in moderate amounts
• How the nervous system works
• Cardiovascular function, in particular to reduce the risk of coronary heart disease, and to combat excess blood cholesterol.
• Epidermal integrity
• Reproduction
• It is also said to be effective against attention deficit disorder with or without hyperactivity (ADHD).

Omega-6-rich foods

Omega-6 is found in :

• Grapeseed, linseed, sunflower, wheat germ and corn oils
• Pistachios, hazelnuts, almonds, peanuts.
• In eggs, especially those laid by hens NOT fed flaxseed, which is rich in alpha-linolenic acid (ALA), and therefore omega-3. That's why Blooness recommends that you choose organic eggs with the Bleu-Blanc-Cœur label, which certifies that the hens have been fed omega-3-rich feed.
• Meat (pork and chicken), especially when animals have been fed corn or soy.
• Cereals
• Many processed products, such as potato chips for example

To give you an idea:

• A portion of 3 large eggs contains 2.25 g of omega-6 fatty acids.
• 150g chicken: 2g.
• 30g walnuts: 12g

A brief aside on the importance of Bleu-Blanc-Coeur eggs, especially for sports enthusiasts and lovers of omelettes and boiled eggs. A hen experimentally fed a diet very rich in linseed lays eggs containing 5 to 6 % of ALA and 2 % of docosahexaenoic acid (DHA), its very long-chain derivative. The omega-6/omega-3 ratio of these eggs is therefore excellent, equal to 3.4 (we'll come shortly to the ideal ratio between omega-6 and omega-3, but to be clear, consuming around 3.4 times more omega-6 than omega-3 is a very good thing. Consuming 10 times more is a very bad thing). What's more, flaxseed contains sufficient vitamin E to protect omega-3s from oxidation.

In most Western countries, consumption of omega-6 is very (too) high, compared with consumption of omega-3, the other type of polyunsaturated fatty acid.

In fact, medical research has confirmed the hypothesis that high levels of omega-6 compared to omega-3 can promote the onset of diseases, notably cardiovascular, but not only.

According to a 2010 French studyA chronic excess of omega-6 coupled with a deficiency of omega-3 is thought to promote obesity from generation to generation. Another French study from 2013 also confirms that a diet richer in omega-6 than omega-3 during pregnancy is associated with poorer psychomotor skills in the child.

Omega-3, also polyunsaturated fatty acids

Omega-3 is alpha-linolenic acid (ALA). This nutrient is essential to the body's ability to function properly, since the body is unable to manufacture it. ALA also enables the body to synthesize two other types of omega-3: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have numerous benefits for the body.

Omega-3s must therefore come from the diet, and as it happens, most Western diets are characterized by a deficiency of omega-3s.

According to official recommendations, we should consume between 500mg and 1000mg of omega-3 per day, and they should constitute between 1.3 and 1.9% of caloric intake. However, it is important to note that certain scientists from the new school of nutrition recommend consuming 1 to 3 grams of marine omega-3 per day, and 2 to 3 grams of plant omega-3 per day.

Benefits of omega-3

• Role in building nerve tissue and the retina: they are said to have a positive effect on cognitive disorders, depression and macular degeneration (weakening of vision).
• Hypotriglyceridemic effect, acting on the cardiovascular system and thinning the blood.
• Reduces insulin resistance, helping to prevent diabetes and obesity.
• Prevention of degenerative brain diseases (Alzheimer's).
• Reduced inflammatory response in chronic pathologies (polyarthritis, sinusitis...), as well as tendonitis and muscular trauma.
• They help protect the immune system against the onset of asthma.

And, combined with omega-6s, they also play a role in :

• Cell multiplication
• The synthesis of mediators (prostaglandins, leukotrienes) which behave like hormones,
• Gene expression by modulation: inhibition or activation. In this "game", omega-3s activate the translation of certain genes coding for enzymes involved in lipolysis (triglyceride catabolism).

Omega-3-rich foods

• Oily fish (salmon, mackerel, anchovies, herring, sardines, albacore tuna).
• Cod liver, rapeseed or linseed oil
• Omega-3 enriched eggs (from hens fed linseed and/or free-range, blue-white-heart label).
• Shrimps, seafood
• Certain nuts such as walnuts.
• Chia seeds, flax seeds and hemp seeds
• Vegetables leafy greens (lettuce, cabbage).

What omega-3 / omega-6 / omega-9 ratio?

To the fateful question What is the recommended ratio between these three types of fatty acids?. As mentioned above, two types of polyunsaturated fatty acids are "essential" for the body, since it cannot synthesize them from anything else:

• The first is linoleic acid, a member of the omega-6 family.
• The second is alpha-linolenic acid, a member of the omega-3 family.

Except that, as mentioned above, omega-6 intake in most Western countries is more than adequate, if not too high. Conversely, omega-3 intake is insufficient.

That's right, the ideal Omega-3 / Omega-6 ratio should be around 1/4, whereas it is currently... 1/30! In other words:

• We should consume no more than 4 times as much omega-6 as omega-3.
• But in developed countries, we currently consume up to 30 times more!

This imbalance can lead to a predisposition to cardiovascular disease, heart disease and stroke. allergic disorders and inflammatory.

How to restore the omega-3 / omega-6 balance?

To reduce the gap between omega-3 and omega-6, all you need to do is increase the intake of omega-3-rich foods in your diet. In other words, increase your intake of oily fish, rapeseed or linseed oil, omega-3 enriched eggs, shrimps, chia seeds, walnuts, etc... And control - and certainly not eliminate - your consumption of omega-6-rich foods.

In most eating styles (modern, lowcarb, MediterraneanThe challenge is simply to ensure a sufficient intake of omega-9s, which make up the majority of lipids to be supplied to the body, and omega-3s, which could well be a key factor in healthy longevity for human beings.

Ideally, the daily intake of fatty acids should be as follows:

• 50 % omega-9 fatty acids (olive oil, avocado, almonds, walnuts, meat)
• 20% of omega-6 fatty acids (eggs, meats, cereals)
• 5% omega-3 fatty acids (fatty fish, cod liver oil, shrimp)
• and 25% of saturated fatty acids (meat, dairy products, butter, coconut oil)

Mind you, this doesn't mean you should eat 50% of olive oil and avocados, but that 50% of your fat intake should come from olive oil, avocados or oilseeds. Don't worry, with lipids, it goes up fast.

In addition, we note that the majority proportion of omega-9s, the essential intake of omega-3s via fish (albeit in small quantities compared to the rest), and the relatively moderate and controlled intake of meat and eggs, correspond exactly to the Mediterranean dietto name but one, and which is empirically correlated with remarkable health and life expectancy. All these data are therefore consistent, and the puzzle of the ideal diet is gradually coming together.

To recap...

So as not to get lost in all these notions and to assimilate the ratio with peace of mind, here's a quick reminder about fatty acids.

• Trans fatty acids: banish them!
• Saturated fatty acids (meat, dairy products, butter, coconut oil): around 25% of fat intake.
• Monounsaturated fatty acids = omega-9 (olive oil, avocado, almonds, walnuts): 50% of fat intake.
• Polyunsaturated fatty acids = omega-6 (eggs, meat, cereals): 20% of fat intake.
• Polyunsaturated fatty acids = omega-3 (fatty fish, cod liver oil, shrimp): 5% of fat intake.

In other words, omega-6 and omega-3 are both contained in polyunsaturated fatty acids. To simplify matters, here's a summary from the highest to the lowest recommended intake:

Omega-9 (50%) > Saturated fatty acids (25%) > Omega-6 (20%) > Omega-3 (5%)

In practice, all you need to do to achieve this goal is to draw inspiration from Mediterranean meals, and in general from meals eaten in the Mediterranean countries. Blue Zones (we'll come back to this later), which often emphasize omega-9s via olive oil, generously consumed in large salads and oilseeds, or avocado, a consistent intake of fish and eggs from untreated hens, and a moderate intake of dairy products and meats.

If we base our diet on the usual Western diet, we would need to significantly increase our intake of omega-3 and omega-9, and stabilize or reduce our intake of omega-6. One of the first techniques is to choose the right cooking oils and fats, and how to use them. But should fats be cooked, and if so, which ones?

Next chapter: How to cook fats?
Previous chapter: Foods to avoid on the ketogenic diet / LCHF