Q: I've heard that it's important to balance the amount of omega-3 fatty acids to omega-6 fatty acids in my diet. How do I balance these fats, and where do Georgia pecans fit in the picture?
A: You heard right. Experts now believe that the typical American diet is way too high in omega-6 fats and doesn't provide enough omega-3s. The average ratio of omega-6 to omega-3 fats in the American diet is around 16:1, while experts recommend a ratio closer to 4:1. Omega-6 fats are found in soybean, corn, sunflower and safflower oils, while omega-3 fats are found in fish and seafood, canola oil, wheat germ and, yes, Georgia pecans. When the ratio of omega-6 fats to omega-3 fats in your diet is too high, it can lead to inflammation, which is a trigger for a number of serious diseases including heart disease and cancer; it can increase the risk of forming blood clots and it may even contribute to allergies and arthritis. While it's not realistic or even necessary to keep close track of your intake of one type of fat vs. another, you can tip the balance in your favor by choosing canola oil over other vegetable oils, eating fish instead of beef or chicken at least twice a week and eating a handful of Georgia pecans every day. It's also important to limit your intake of processed foods. Unless packaged, processed foods come from a health food store, chances are they are high in omega-6s, low in omega-3s and may contain trans fatty acids. Hydrogenated oils, which contain trans fatty acids and are a common ingredient in processed foods, may make it even more difficult for your body to make use of the omega-3 fats that are in your diet.
