Fatty acids

[David W]

How do Conjugated Linoleic Acid, Alpha Linoleic Acid & Linoleic Acid differ?

ALA increases insulin sensitivity whilst CLA decreases it??


I am baffled by fatty acids & any good links (Beradi?) would be appreciated

[Flash]

David you might want to check out Udo Erasmus' book Fats That Kill, Fats That Heal. It does a fairly good job covering the basic biochemistry.

[Ally]

Berardi's got a couple of discussions on fatty acids. Not sure if they'll be of any use..

http://www.johnberardi.com/articles/...roundtable.htm
http://www.johnberardi.com/articles/...oundtable2.htm

[David W]

Thanks guys

[David W]

For those that care - the answers (from Fat Round Table):

The grand daddy of all omega 3s is a fatty acid called alpha-linolenic acid (LNA).

The grand daddy of the 6 family is linoleic acid (LA).

Omega 3s are mainly found in fish oil, flaxseed oil, canola oil, walnut oil, and green leafy vegetables. Omega 6s are mainly found in vegetable oil, corn oil, safflower oil, sunflower oil, peanut oil, and sesame oil.

During all training phases, make a conscious attempt to eliminate the omega 6 polyunsaturates from your diet while simultaneously increasing your omega 3s mostly in the form of fish/salmon oils (DHA, EPA) and some flax seeds or flax oils. This increase in 3s, as well as the more favorable ratio of 3s to 6s, can potentially increase insulin sensitivity in muscle, decrease it in fat, reduce body fat, decrease muscle damage and soreness, and decrease disease or injury-induced inflammation.

[no23]

Thanks David

[gf_200]

Thanks David - nice synopsis

[Rich Hand]

David, you state to make a concious effort to eliminate all omega 6 from the diet during all training phases. I take you are implying that an individual will often gain enough even if trying to eliminate it; since omega 6's are widespread (omega 3's not being).

It is worth noting the approx omega 6 content of your diet anyway however, since both omega 6 and 3 are essential, and the ideal long term ratio should actually be about 2:1 (omega 6:3) for the average healthy person.

Increased short term use of omega 3 can be applied where an individual has only eaten omega 3 rich foods infrequently, and their body stores may be low. Here consuming a ratio in favour of omega 3 is fine for a period of weeks/months to establish a favourable body tissue ratio of omega 6:3.

Other times when omega 3 can be in taken in greater amounts than omega 6 may be for cancer, inflammatory diseases and during injury.

The approx optimal amounts for omega 6 is 3-6% of daily calories, and omega 3 is appox 2-2.5% of daily calories.

David has stated many of the best sources of omega 3 and 6, but it should be stressed that these fatty acids cannot be heated much more than 100 degress celsius, so no frying etc. And if using the oils, buy preferably unrefined oils that have been favourably processed to as to not denature the fatty acids - discussed in another post.

This information was from the Udo Erasmus book 'Fats that Heal, Fats that Kill'

[D-train]

Does that mean by grilling/pan frying my salmon steak I am reducing or losing all fatty acids?

[Tom Green]

Here are quality lines I would reccomend-

Udo's Choice-

http://www.udoerasmus.com/productmain.htm

Barlean's-

http://www.barleans.com/

Hain