Ask ND: What makes hazelnuts good for you?
Q. Hazelnuts have a lot of omega-6 and almost no omega-3 fatty acids. Shouldn't they therefore have a negative IF Rating? What's in hazelnuts that make them so beneficial to our health despite the high ratio of omega-6 to omega-3 fatty acids?
A. You're right that hazelnuts have a very high omega-6 to omega-3 ratio. If you look at the ND analysis for 1 ounce of hazelnuts, it shows a total omega-6 content of 2,193 mg and only 24 mg of omega-3. You're also correct that a high ratio of omega-6 to omega-3 fats is considered a negative in the IF Rating system, which estimates the inflammatory potential of foods.
However, the total amount of polyunsaturated fats (which includes the omega-3 and omega-6 families) in hazelnuts is relatively small. As a result, the high omega-6 to omega-3 ratio has only a minor impact on their IF Rating.
Most of the fat in hazelnuts is the healthy, monounsaturated kind. In addition, hazelnuts contain a range of other anti-inflammatory nutrients, including vitamin K, selenium, and vitamin E. When you balance out all the factors (which is what the IF Rating system is designed to do), it turns out that the positives outweigh the negatives in this case.
(If you are looking up IF Ratings on ND, you'll find some explanatory notes right underneath the rating that explain which factors have the largest impact on the rating.)
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Posted by: S. R. Lane | Nov 11, 2009 12:46:59 AM
I ran across grape seed oil a few years back under the brand GrapeOla.
The comparison to olive oil is near off the chart.
Is grape seed oil that much better for you?
I am a diabetic trying to better control my blood sugar through diet.
Monica's Response: It really depends on what you are focusing on. Olive oil is higher in monounsaturated fats and contains certain phenolic compounds that act as antioxidants and anti-inflammatory agents. Grapeseed oil is very high in polyunsaturated fats (mostly omega-6) and has been shown to raise "good" cholesterol. Grapeseed oil has a higher smoke point, which makes it more stable when cooking.
But, more to the point, both olive and grapeseed oils are 100% fat and would be equivalent in terms of their effect on your blood sugar.
Posted by: j | Jun 8, 2009 3:36:09 AM
The Opili nut has the highest Omega count. Found in Hawaii.
Fish oil, what you want is krill oil. No fishy burps, no bad after taste. (NKO)Krill oil is ready for when consumed it is absorbed right away. Rather than other sources of Omega-3 and what your body would need and to do for absorbtion. Aloha
Posted by: Bob Jorgenson | Apr 11, 2009 10:31:25 AM
I'm a new enthusiast to nutritional data. I use a spreadsheet to track daily intake. Recently I added Omega 3 to my study and bumped into Omega 6. I didn't know. The fact that Omega 6 is everywhere and not wonderful frustrated me. Then your Inflamation Factor gave me new understandings.
Posted by: Nicki Napier | Aug 18, 2008 12:10:54 PM
Personally, I take a product from Herbalife called Herbalifeline - they have the purest form of omegga 3's in their capsules - no fillers or preservatives that most nutrition products have in them. And I eat soy nuts with no salt as my favorite nuts to snack on - extra soy protein!
Posted by: MA2008 | Aug 7, 2008 6:32:13 PM
To answer your question MPH123, most nuts and seeds are high in omega-6 fatty acids except flaxseed and English walnut which are known to be good sources of omega-3s.
Posted by: MPH123 | Aug 5, 2008 2:20:01 PM
Are most nuts high in omega 3's and 6's fatty acids?? Which ones are the highest?
Posted by: Ramachandra | May 29, 2008 6:25:13 AM
The cow ghee is supposed to have the best ratio of Omega 6/Omega 3 acids (About 3.5) and is told to be very good fat. Is it true?
Posted by: Ramachandra | May 29, 2008 6:24:14 AM
The cow ghee is supposed to have the best ratio of Omega 6/Omega 3 acids (About 3.5) and is told to be very good fat. Is it true?
Posted by: ki | May 21, 2008 7:25:18 PM
sue, you could stop the capsule form of the fish oils and switch to a liquid teaspoon method. i use the liquid form, and if i may, i will recommend to you the Carlson brand of fish oil, it tastes fantastic, so much that i'm sure your son wouldn't turn his nose up to it. do a websearch to find a good price/vendor.
Posted by: Linda | Apr 11, 2008 10:07:20 PM
I've been taking flax seed oil (1 tbsp.) every day; instead of fish oil. I would appreciate any information/education on flax oil.
thank you.
Posted by: Marilynn J | Apr 7, 2008 10:21:28 AM
At a recent meeting that I was attending, a lady said that the body can only absorb 1200 mg of calcium per day. If that's true, why are women, and especially those with osteoporosis like me, advised to take 1500-2000 mg daily?
