Too much fat in flaxseed oil?
Bob
tablespoon. Isn't it unhealthy to have that much fat? It would only
take about three tablespoons to equal the fat content in a Big Mac.
Matti Narkia
<1b4b1e03.02052...@posting.google.com>
shareyour...@hotmail.com (Bob) wrote:
That's funny. All the oils are 100% fat. If you take spoonful of any oil you
get a spoonful of fat, period ;-). Which may weigh perhaps about 14 g or so
depending on the size of your spoon. If you want less fat, don't fill up your
spoon, or use a smaller spoon, teaspoon for example :):):).
-Matti Narkia
GeoWCherry
George writes:
Ah, Bob, there's "fat" and then again
there's "fat". The fat in the flaxseed oil
is mostly unsaturated. The fat in the
Big Mac is mostly saturated.
George
Steve Harris
>Bob wrote:
>I noticed that the flaxseed oil at Trader Joe's has 14g fat per
>tablespoon. Isn't it unhealthy to have that much fat? It would only
>take about three tablespoons to equal the fat content in a Big Mac.
It's a non-issue, inasmuch as you're only supposed to be taking a teaspoon
or two a day of it (which is all it takes to give you your needed ALA and
more).
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Michael Roose
wrote:
|I noticed that the flaxseed oil at Trader Joe's has 14g fat per
|tablespoon. Isn't it unhealthy to have that much fat? It would only
|take about three tablespoons to equal the fat content in a Big Mac.
http://www.nal.usda.gov/fnic/cgi-bin/list_nut.pl
Eat 'em up.
Michael Roose
<sbha...@ix.RETICULATEDOBJECTcom.com> wrote:
|It's a non-issue, inasmuch as you're only supposed to be taking a teaspoon
|or two a day of it (which is all it takes to give you your needed ALA and
|more).
Steve, the "common" interpretation of flax supps is 14g daily. You
are saying 1/2 to 1/3rd as much. This would reduce the sat fat even
more so tell me it's so, Joe!
Steve Harris
I don't care what the common interpretation is. Flax oil is 57% or so ALA
by weight, so a teaspoon (5 mL or 4.3 g) will give you around 2.7 grams ALA.
Your daily requirement is about 1 gram, so 2.7 times this ought to be more
than enough to satisfy your n-3 nutritional needs.
Michael Roose
<sbha...@ix.RETICULATEDOBJECTcom.com> wrote:
| Flax oil is 57% or so ALA
|by weight, so a teaspoon (5 mL or 4.3 g) will give you around 2.7 grams ALA.
|Your daily requirement is about 1 gram, so 2.7 times this ought to be more
|than enough to satisfy your n-3 nutritional needs.
Thanks again.
Matti Narkia
<acju6j$ivf$1...@slb3.atl.mindspring.net> "Steve Harris"
<sbha...@ix.RETICULATEDOBJECTcom.com> wrote:
>
>I don't care what the common interpretation is. Flax oil is 57% or so ALA
>by weight, so a teaspoon (5 mL or 4.3 g) will give you around 2.7 grams ALA.
>Your daily requirement is about 1 gram, so 2.7 times this ought to be more
>than enough to satisfy your n-3 nutritional needs.
Who says that daily requirement of ALA is about 1 gram? I'm not saying that it
isn't, but I'm interested in the source. It may well be enough, if EPA and DHA
intake is not relying solely on conversion from ALA, but there are also some
direct dietary sources for EPA and DHA. I think that the optimal daily intake
of EPA and DHA is not known, but on the web page
PUFA Newsletter
Vol. 3 - No. 2 - June 1999 - Polyunsaturated Fatty Acids in Nutrition and
Disease Prevention
http://www.medev.ch/pufa/pufa9906.htm
there is the article
Workshop on the Essentiality of and Recommended Dietary Intakes for
Omega-6 and Omega-3 Fatty Acids
Artemis P. Simopoulos, MD, Alexander Leaf, MD, Norman Salem, Jr, PhD
where a working group tries to estimate adequate daily intakes for fatty acids.
I borrow the following table from there:
Table 1. Adequate Intakes (AI)* for Adults
Fatty Acid Grams/day (2000 kcal diet) % Energy
LA 4.44 2.0
(Upper limit)¹ 6.67 3.0
LNA 2.22 1.0
DHA + EPA 0.65 0.3
DHA to be at least² 0.22 0.1
EPA to be at least 0.22 0.1
TRANS-FA (Upper limit) ³ 2.00 1.0
SAT (Upper limit) -- <8.0
MONOs --
The Working Group also recommended that the majority of fatty acids are
obtained from monounsaturates.
The abstract of the study
Gerster H.
Can adults adequately convert alpha-linolenic acid (18:3n-3) to
eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?
Int J Vitam Nutr Res. 1998;68(3):159-73. Review
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9637947&dopt=Abstract
writes: "The use of ALA labelled with radioisotopes suggested that with a
background diet high in saturated fat conversion to long-chain metabolites is
approximately 6% for EPA and 3.8% for DHA. With a diet rich in n-6 PUFA,
conversion is reduced by 40 to 50%."
So it's obvious that 1 g of ALA will not satisfy the 0.65 g estimated adequate
intake of DHA+EPA.
-Matti Narkia
wuzzy
> Michael Roose wrote in message ...
> >On Thu, 23 May 2002 15:47:57 -0700, "Steve Harris"
> ><sbha...@ix.RETICULATEDOBJECTcom.com> wrote:
> >
> >|It's a non-issue, inasmuch as you're only supposed to be taking a teaspoon
> >|or two a day of it (which is all it takes to give you your needed ALA and
> >|more).
> >
> >Steve, the "common" interpretation of flax supps is 14g daily. You
> >are saying 1/2 to 1/3rd as much. This would reduce the sat fat even
> >more so tell me it's so, Joe!
>
>
> I don't care what the common interpretation is. Flax oil is 57% or so ALA
> by weight, so a teaspoon (5 mL or 4.3 g) will give you around 2.7 grams ALA.
> Your daily requirement is about 1 gram, so 2.7 times this ought to be more
> than enough to satisfy your n-3 nutritional needs.
Why do you need flax to satisfy ALA needs?
Mayonnaise is a bigger source of ALA in american diet.. As long as
you're eating mayonnaise or any other of the major non-olive oils you
should be okay for plant n3-s, no? Also you need alot of fat per day
to match 1 serving of fish per week..
-wuzzy
wuzzy
This month's cancer causes and control has a large-scale study of food
and exercise(including dietary fats) on various serum androgens, fats
have an effect but they it didn't reach significance..
basically the ALA on prostate cancer is not resolved, in the meantime
fish n-3s are okay.. i think..
Steve Harris
>Why do you need flax to satisfy ALA needs?
>Mayonnaise is a bigger source of ALA in american diet.. As long as
>you're eating mayonnaise or any other of the major non-olive oils you
>should be okay for plant n3-s, no? Also you need alot of fat per day
>to match 1 serving of fish per week..
>
>-wuzzy
Comment:
This turns out to be a tough question. My earlier estimate of 1 g of ALA
needed per day is per recommendations of nutrition texts to prevent fatty
acid deficiency in hyperal patients, and it turns out to be less than recent
"adequate daily intake" recommendations (not USDA official in any sense)
that ALA intakes be at least 2 grams a day. My problem with the latter is
that this recommendation if true means that most Americans still get less
than the "adequate intake", since the American ALA intake now stands at a
mean of 1.6 g a day, and even that's following a big increase in ALA due to
better penetration of unhydrogenated Canola (about 10% ALA) into American
markets in the 90's.
So can you get enough ALA by eating mayonnaise? That depends. Most
Americans don't, if you believe Matti's sources. On the other hand, America
is not a country of people with dry flaky skins of the sort that you get
with clear fatty acid deficiency either.
For the longer chain n-3's EPA and DHA which can be made in limited amounts
from ALA, the question of how much is enough, is even harder. Matti's source
suggests that the conversion is less than 10%, which means that in order to
get your 0.4 g of EPA and DHA a day you're going to need 4 g of ALA a day,
if plant sources are all you go on. Hardly anybody but the Canola salad oil
fiends and the flax/linseed supplementers get that much ALA.
American intakes for EPA and DHA are in the range of 0.1 to 0.2 g a day, so
again most of the country doesn't get enough if you believe the most recent
"adequate intake" recommendations, even if you add this to ALA conversion.
You can make up the difference by eating fish just once a week, but there
are a lot of Americans who never eat fish at all (you either like it or you
don't), so I'm sure EPA/DHA intake is a real bimodally distributed thing.
It's NOT like everybody eats fish on Fridays. Probably Americans would be
healthier if they did, but that's not the way nutrition works. These things
are calculated from average food disappearances at stores, and a big eater
of fish and nuts like myself probably statistically skews my whole
neighborhood.
A teaspoon of flax is 2.7 g of ALA, or you can go with about 4 times that
much Canola. If you can't stand fish and never eat it at all, nor any
fishoil supplements, then Matti's numbers suggest you had better double this
ALA intake, which would require 2 teaspoons flax or maybe 3 TABLEspoons of
Canola (starting to get into significant calories there for Canola, but
still not for flax/linseed). At these intakes, whatever you get from other
sources, unless you have a quite unusual diet, is probably nearly
irrelevant.
SBH
wlp4e
fat needed by our body (heart), the best way not to eat it without
messing up your diet is to watch your fat/calorie intake throughout
the day. Research revealed that eating flax oil can curb your
appetite thus make you eat less. So, generally, i think, one
tablespoon a day is OK.
Hope that helps.
Dee
Team member, www.startlosingpounds.com
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shareyour...@hotmail.com (Bob) wrote in message news:<1b4b1e03.02052...@posting.google.com>...
mem
supermarket, just veggie oil and olive oil.
"wlp4e" <djc...@hotmail.com> wrote in message
news:dc617414.02052...@posting.google.com...
Paul Chefurka
>Where do you buy flaxseed oil anyways? I couldn't find any in my local
>supermarket, just veggie oil and olive oil.
Most health food stores carry it. My local supermarket carries it - maybe
it would help to ask yours to stock it? They sometimes listen.
Keep in mind that flax oil, unlike plain flax seeds, must be refrigerated
to avoid oxidation.
I've gone over to using flax seed instead of the oil. It's easier to
store, there's less temptation to consume too much, and you get a whack of
soluble fiber and lignans too. For breakfast I grind flax seed to meal in
a coffee grinder, mix it with some flavoured whey protein powder, cinnamon
and water, then nuke it for a minute and a half. Voila: porridge that is
low in carbs, high in protein, omega-3 oils and fiber - and tasty too.
Paul
Steve Harris
>supermarket, just veggie oil and olive oil.
Your supermarket will have to have a health food section with its own
refrigerator. In which the better grades of flax oil will be kept, in black
plastic bottles. Buy the small ones so that you replace opened ones
frequently.
--
I welcome email from any being clever enough to fix my address. It's open
book. A prize to the first spambot that passes my Turing test.
mem wrote in message ...