@Vapid-Bobcat
Are high omega-6 seed oil good?
Even Chat GPT considers MUFA-rich fats better for cooking than omega-6 rich fats such as soy oil or sunflower oil. I think the recent scientific consensus is not in favor of high PUFA seed oils, at least not according to Chat GPT.
Omega-3/omega-6 balance
The reason they point out is that omega-6 should be balanced out with omega-3. I think this is a valid concern TBH. Ray Peat never admitted that. But I think he never found out the problems of too much omega-6, as he always drank milk, containing omega-3.
My girlfriend and I eat basically the same diet. Except that I eat diary and she can not tolerate it. She will get eczema from too much chicken, while I won't. If she supplements krill oil the eczema goes away.
So how much total PUFA is best?
Now if you avoid high omega-6 food, you need very little total PUFA too balance it out. Dairy/beef/lamb are already in perfect balance. So even according to mainstream science, you won't need to supplement fish oil or whatever.
I talked a bit with Chat GPT and he buys parts of the Ray Peat theory that high PUFA might decrease lifespan:
"Omega-3 fatty acids, found abundantly in fish, are polyunsaturated, meaning they contain multiple double bonds in their chemical structure. This makes them more susceptible to oxidation, a process that can produce reactive oxygen species (ROS) and lead to oxidative stress within cells, including damage to mitochondrial DNA (mtDNA). There's a hypothesis suggesting that species with a higher proportion of saturated fats (which have no double bonds) in their cell membranes may experience less oxidative damage, potentially contributing to increased longevity.
The concern is that a high intake of polyunsaturated fats (PUFAs), by increasing the double bond index, could theoretically increase susceptibility to oxidative damage, affecting cellular aging and potentially impacting longevity across species. This is because PUFAs, including those from omega-3 rich fish, when oxidized, can harm cellular components, including mtDNA.
Despite the theoretical concerns about oxidative stress and longevity, omega-3 fatty acids from fish are well-documented to offer significant health benefits. These include reducing the risk of heart disease, supporting brain health, and providing anti-inflammatory effects. These benefits are largely attributed to their ability to improve lipid profiles, decrease blood pressure, and modulate inflammatory responses.
A key aspect of consuming omega-3 rich foods like fish is to balance the dietary intake of omega-6 and omega-3 fatty acids. Many diets are disproportionately high in omega-6 fatty acids, which can promote inflammation when not balanced by adequate omega-3 intake. Consuming fish 2-3 times a week can help achieve a healthier omega-6/omega-3 ratio, reducing the risk of chronic diseases and supporting overall health.
While omega-3 fatty acids are essential and beneficial, the principle of moderation applies. Consuming fish within recommended amounts (2-3 times a week) is advised to garner the health benefits without the potential risks associated with high levels of PUFAs. This approach ensures adequate intake of omega-3s to balance out omega-6 fatty acids, without necessarily exceeding what is needed for health benefits."
So if too much PUFA is bad, should we eat MUFA or SFA?"
So I think the mainstream science converged slowly to,
"Don't eat too much PUFA seed oils, but use MUFA (olive oil) instead."
Milk is quite high in MUFA as well. And Ray Peat said in some interviews that the main fats in your diet should be some balance between stearic acid, palmitic acid and oleic acid.
Personally, I think MUFA can be in some cases more beneficial for treating acute inflammation problems than SFA. But SFA boosts your sex hormones much more. I can imagine that some studies found that health improves by avoiding SFA, but keeping avoiding it will make sure you never reach the next level of health IMO, which is low inflammation + awesome hormones.
