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  • I have seen studies or have heard of studies linking galactose to ovarian cancer.

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  • tomokajoe unlocked the badge Points Achiever
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  • Funding: International Nut Council

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  • tomokajoe unlocked the badge Bookworm
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  • I do consume a spoonful of ground flax a day more out of convenience than necessity when enough leafy greens are not eaten.

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  • This is from Matt Lederman, MD: Will I get enough omega-3s?

    Some fats are necessary in our diet. Consuming oil, fish and processed foods as a means to get these, however, is unnecessary, and even harmful. Every whole plant food has fat, and there’s no evidence that we need any more fat than...

    This is from Matt Lederman, MD: Will I get enough omega-3s?

    Some fats are necessary in our diet. Consuming oil, fish and processed foods as a means to get these, however, is unnecessary, and even harmful. Every whole plant food has fat, and there’s no evidence that we need any more fat than what occurs naturally in a low-fat, whole-food, plant-based diet. Just as is the case with protein and calcium, we should not target specific foods to get enough of a particular kind of fat.
    Omega-3 and omega-6 fatty acids appear to be involved in a variety of important bodily functions, including cell membrane stabilization, nervous system function, immune system function, and blood clotting, as well as impacting triglyceride levels, blood pressure, inflammation, cancer, and heart disease. Although they are both essential (meaning you need to consume them), you have probably heard a lot more often that you need to seek out omega-3. This is not because it is more essential than omega-6. Instead, it is because, in general, these two essential fatty acids should be consumed in a healthy ratio to each other. Studies are not clear exactly what that ratio should be, but we do know that the Standard American Diet is significantly skewed in such a way that we get an excess of omega-6. This excess consumption of omega-6 impairs the absorption of omega-3.1 The answer, however, is not simply that you need to eat more omega-3 fats. The answer is to eliminate or minimize processed and animal-based foods and instead eat a whole-food, plant-based diet, which we know in most cases restores a healthy omega-6 to omega-3 balance and, more important, leads to positive health outcomes. And isn’t that what we care about most?
    If 1 to 3 percent of your calories come from the essential fats, you’ll be in great shape. Adequate omega-3 intake specifically is 1.1 g for adult women and 1.6 g for adult men.2 That’s 1⁄4 to 1⁄3 teaspoon per day. If you meet all your caloric needs with a low-fat, whole-foods diet full of fruits, vegetables, whole grains, and legumes, you will easily consume enough essential fatty acids and those fatty acids will be in good balance to each other. Note that while walnuts and flax- and chia seeds are whole plant foods with higher concentrations of essential fatty acids, there’s no evidence that you actually need to eat these foods to get the proper amount of any kind of fat. Most whole plant foods have small amounts of essential fats. Over the course of a day full of these foods you will achieve the needed amounts—which aren’t that much to begin with. In fact, it is significantly more important to worry about not consuming excess fat than it is to worry about consuming sufficient omega-3.

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  • So the purines in legumes are not a problem??

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  • pandrews is now friends with tomokajoe
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  • tomokajoe added a new comment in Insulin Sync

    Thank You Ken! I was eagerly waiting for that follow up. Once this is understood, it makes total sense!
    This piece reminds me of an article I read by Nathan Pritikin stating that because nearly all people are eating high fat diets, they will test positive for diabetes if they are tested at 7 PM...

    Thank You Ken! I was eagerly waiting for that follow up. Once this is understood, it makes total sense!
    This piece reminds me of an article I read by Nathan Pritikin stating that because nearly all people are eating high fat diets, they will test positive for diabetes if they are tested at 7 PM because fat levels tend to rise higher at that time of day.

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