You write, "We get the highest levels of omega-6 fats from the standard cooking oils -- soybean, corn, canola, and cottonseed." But those are all from plants, and many vegetarians use liberal amounts of vegetable oils because they're not getting fat from meat.
And you say later, "A 3 oz. serving of a porterhouse steak provides 574 mg of omega 6 and 278 mg of omega 3. In fact, that's not a high absolute amount compared to what we get from the four standard cooking oils and from nuts. And the ratio of omega-6 and omega-3 is a perfectly adequate 2:1."
So why would vegetarians consume less omega-6s?
This site says: "The Department of Food Science at the Australian RMIT University has indicated that typical omnivores have higher Omega 3 blood levels than vegetarians."
I think this omega-6 vs omega-3 thing illustrates how impossible it is to eat exactly the "right" amount of every nutrient.
We're told to avoid red meat and eat more chicken and fish. But you point out that chicken is very high in omega-6, which we're supposed to eat less of.
Maybe the answer is to eat nothing but porterhouse steak and distilled water. I hope someone else will foot the bill.
Gretchin,
I wonder too what the omega 3 to 6 balance would be if David included the numbers comparing a meat eater to a veghead who eats say soy protein and then only with organic and virgin olive and coconut oils, for no/low and higher heat cooking respectively. Minus the beef, and with flax seed oil (and for some, fish oil) vegheads might come out way ahead!
Another comment, the Canadian government really got it together regarding food fact labeling with oils and omegas! Here's an example taken from: http://www.inspection.gc.ca/english/fssa/labeti/guide/ch5e.shtml#a5_1
We in the USA are still living in the dark ages when it comes to what's possible to better educate ourselves on what we're eating at home and god forbid... in restaurants! Maybe some of the trillions of stimulus money can go towards improving creating and labeling our own food supply...
I see the attachment didn't make it.
See:
at: http://www.inspection.gc.ca/english/fssa/labeti/guide/ch5e.shtml#a5_1 5.4.1 Additional Information Permitted in the Nutrition Facts Table [table to B.01.402]
I think a vegetarian who devoted a lot of effort trying to get omega-3 fatty acids would have the same results as a nonvegetarian who devoted a lot of effort trying to get omega-3 fatty acids.
The link I provided undoubtedly referred to the "average" vegetarian, just as information about carnivores refer to the "average" carnivore. Because much of the omega-3s come from fish, a vegan needs to devote a lot of care into getting the omega-3s.
I think a lot of the hysteria about the bad effects of eating meat come from studies of meat-eating populations that eat lots of luncheon meats, processed convenience food dinners, etc in addition to red meat.
Luncheon meats? what that?! 
Vegetarian? What do you/we mean when we use that term anyway?
I think there's a huge difference between strict vegans who don't wear leather or kill spiders and the other many varieties of vegetarians. Health as we all know is so complicated and individualized. Someday perhaps we'll figure out what combo of genetics, geography, weather, environment, blood type, physical activities, and disease variables require different vegetarian or meat diets! Of course, we'd have to be re-evaluated annually... and I'm sure we'll all be long gone before then! Like Woody Allan in Sleeper, perhaps we'll all wake up in the future and reflect on how absurb all our ideas about food and nutrition are!
Just for fun, Here's a current list stolen from wikipedia:
And perhaps lastly:
Strict vegetarians who avoid:
Cheeses that use animal rennet (enzymes from animal stomach lining),
Gelatin (from animal skin, bones, and connective tissue),
Cane sugars that are whitened with bone char
alcohol clarified with gelatin or crushed shellfish and sturgeon.
Boulder Diabetic, I agree with what you're saying. I don't think there's one perfect diet for everyone. I think you can have a healthy vegetarian diet and an unhealthy vegetarian diet. You can have a healthy carnivorous diet and an unhealthy carnivorous diet.
So I don't think vegetarians in general are healthier than "carnivorians" in general, or vice versa.
I think it *is* more difficult to maintain a LC diet when you're vegan because the main vegan protein sources tend to be carby. If you eat fish and eggs, it's a lot easier.
THANKS! david...in the past always glazed-over at the sight of this kind of material - but you've presented it in a most logical, comprehensible, and easily digested form that is helping me to finally put the puzzle pieces together
you got me started on the value of omega-3s in low mercury tuna and now, with this post, you've launched me on a new adventure with the grass-fed beef...shall be picking up some for tonight's dinner
agree with miss gretchen's thought that grass fed beef does get kind of pricey, but there does seem to be a balance, since if one is watching their diet, they aren't buying the delicious but expensive poisons (all the junk foods) and i would suspect that portion sizes are down, which would also reduce the grocery bill - so in the end, it's a wash
another fine post - thanks! for your time and effort in helping us help ourselves
best
David,
I read all of your posts, and take your recommendations very seriously. But here is my dilemma: I feel that there is nothing left to eat. Carbs have to be limited because they directly raise blood sugar; that's obvious. Protein is not good either because it increases insulin levels. Now even fat has to be severely curtailed because most of it is omega-6. I realize that my diet if far from perfect. I watch my carbs, and what carbs I consume are low-glycemic. I eat chia every day. I am allergic to fish so omega-3 fat from fish is not a possibility for me. As to the rest of it, I am not sure how to keep eliminating foods and still get enough calories, and, frankly, keep enjoying the eating process.
Your perplexed fan,
Alla Gamarnik
Dear Alla,
We still have a lot of good -- great! -- food to eat! A moderate amount of protein is good for just about everyone except those who have kidney problems. We have lots of good fats to eat, only only omega-3 (which you can get from fish oil or krill oil), monounsaturated and saturated fats. Of course, a low-carb diet is not a no carb diet. Just avoid the starchy foods and sugars and you can do it!
Best regards,
David
I have a problem with vegetarians in general, I am a meat-lover and a
firm Christian who believes what Revelation says: all foods are acceptable.
I am also diabetic, in fairly good control considering extreme stress
levels, and am eating mostly what I want, though I do watch carb
levels. It disturbs me immensely that most American eaters, whether
carnivore or vegetarian, cut some foods out completely, I was taught
that cutting back, not cutting out, is a healthier way to eat, and over
the years have found that to be true.
I am fascinated by the omega 6 stats...they may explain why I've never been
a big fan of turkey legs. Beef is good for you, but these days I can't
afford much other than ground chuck when it's on sale. I don't like most fresh-water fish, but can't afford saltwater varieties much because government interference has sent saltwater seafood prices soaring. I don't trust
governmental studies on our available foods, just as I don't trust the
FDA labels of "safe" medicines. I believe "organic" is highly over-rated,
though I must admit organic veggies taste more like what I used to eat
in the forties and fifties. I do not take vitamins, but do take minerals;
I firmly believe our farmers' soils are stripped of the nutrients which
used to be freely available.
What it boils down to, in my opinion, is that we should ALL be eating
smaller meals, more often. Perhaps it's not convenient when you're
working fulltime in an office, but surely there is a way to take a
ten minute break twice a day and chow down on some beef jerky and
a piece of fruit, or something similar. Mothers have been right about
breakfast being the most important meal of the day: how else will you
get your metabolism kick-started for the day? A few berries with small
serving of meat protein, an egg scrambled with some diced tomatoes
and onions, and piece of buttered toast...it's quick, easy and a nutritious,
fillling meal. A snack of meat & fruit mid-morning, protein from nuts or cheese along with small meat or fish serving for lunch, mid-afternoon snack of meat and fruit, a supper of meat or fish, 2 veggies, a piece of bread and maybe some sort of light dessert, then a glass of milk or small scoop of ice cream
at bedtime...these work beautifully for me. I'm 70 years old, recently
widowed and trying to survive on $400 a month; most days feel like I'm 18 again! Omega 6 can be threatening, but MODERATION in all things will keep us all a lot healthier.
This newsletter is really great, and stimulates my brain to continue researching
diabetes and its relationship to our lifestyles. The massive new numbers of
diabetes diagnoses worldwide should tell us all something about the way
we've been eating since the days when MOM first decided that staying at
home was boring and she needed to work for a salary somewhere!
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i manage my diabetes pretty well (A1c in mid 5 range) but this omega 6 & 3 has me quite over whelmed. is there a list somewhere detailing this kind of fat in each food?
thanks for your interesting article
cookie
Dear Cookie,
The list that you are looking for is in the program called KIM-2, which I linked in this article.
Best regards,
David