Paleo

Good day, Mr. Jelínek,

I was intrigued by the information, and I would like to ask about the ratios of omega 3 and 6 in hunters and gatherers. As you mention in the lesson, their ratio used to be as close as 1:1. Lately, I have been hearing that the quality of meat influences the proportion of omega 3 and 6 fatty acids. So, if we choose high-quality meat (difficult to define - let's say in the ideal case from our own, known farms...), then theoretically, it should contain a higher proportion of omega 3 fatty acids. This would explain why hunters and gatherers had such balanced fatty acid ratios. Does this factor play a role in it? Or did gatherers perhaps obtain omega 3 fatty acids from other sources?

Thank you for your response.

The representation of individual groups of fatty acids in animal fat primarily depends on the composition of their diet. Fat from animals in a free natural environment contains more omega-3 and generally less omega-6 fatty acids than that of livestock fed predominantly on grains. Furthermore, it is necessary to distinguish between the fat of warm-blooded and cold-blooded animals, where on average, fish are a richer source of omega-3.

The example of hunters and gatherers cannot be universally applied to the conditions of contemporary civilization. Our ancestors lived in a completely different manner regarding stress factors, levels of physical activity, the quantity and quality of food, including its regularity. They had different diversity in their gut microbiota... Comparing their diet to our current diet, focusing on the O3:O6 ratio, is essentially irrelevant because:

1. Hunters and gatherers did not consume grains (or only a minimal amount in the form of grass seeds), which today are the largest source of O6 in the diet.
2. The key source of O3 was not meat, as is commonly presented, but primarily insects (which are the richest source of omega-3 fats overall), as well as seeds of certain plants and nuts. Meat and fish were only supplementary parts of the diet based on the ability to capture these sources.

Even though insects are a common part of the diet on some continents and are experiencing a boom as a potential food of the future, it is not possible to compare this to the conditions of hunters and gatherers, as their metabolism was shaped by entirely different factors.

Hello,

I have a question regarding fats: why is a higher ratio in the diet considered a health risk? I have noticed that many people feel better on a paleo or low-carb diet, where the fat ratio is somewhat higher. Additionally, I wanted to ask how to keep the glycemic load low on a high-carbohydrate diet. Despite using wholegrain foods, my meal plans often result in a higher glycemic load, especially with a higher energy intake. I usually compensated by increasing the fat content in the diet, which was then between 30-40%. I'm also curious if it would be appropriate for individuals with higher fasting glucose levels (possible pre-diabetes) to increase fats to 30-40% and limit carbohydrates to 40-50% with a low GI and GL?

Thank you.

A higher proportion of fats in the diet in itself may not be risky; this is only general information. It always depends on a number of factors, the most important being the individual's health status, the total amount of fats used, their quality, and the ratios between groups of fatty acids (saturated vs. unsaturated, monounsaturated vs. polyunsaturated, etc.). Essentially, it is valid to say that even a properly structured low-carb system is healthy considering the higher proportion of fats.

The glycemic load (GL) is an "artificial" parameter that should always be perceived with some reservation and simultaneously in relation to other nutritional characteristics. For example, if side dishes (as the main source of carbohydrates) are based on whole grain products (ideally in the form of whole unpeeled grains), and the fiber and fat content in the given meal (or daily diet) align with common standards, the metabolism will react to higher GL values with relatively slow sugar release into the bloodstream, so essentially such a situation will be completely fine (in terms of balanced energy balance). Always remember that in our studies, we aim to translate generally defined nutrition rules into practice, so theoretically presented numbers may not be translatable into reality down to the last detail.

For individuals with pre-diabetes, reducing the excess carbohydrates in the diet is always beneficial. In the context of monitoring the energy balance, you should compensate by increasing the proportion of fats, just make sure to be strict in adhering to all the related rules regarding fats.