How essential fatty acids, EFA, works as a supplement in a ketogenic diet?
This is also a part of new trends where EFA are used along with the ketogenic diet to create
fast and better ketosis, we will discuss all this, and facts that how much it is really
effective
What are essential fatty acids, EFA?
It's part of a major polyunsaturated fatty acid group called by the general name, PUFA, and
they occur in most of the edible oils, some times oils are commercially promoted by PUFA
percentage, or in other words contents
This, EFA which is also a part of PUFA can be generally of two varieties, based on their
chemical structure and these are
OMEGA-3 ACIDS, where the double bond is at n-3 position
OMEGA-6 ACIDS. where the double bond is at n-6 position
And further, these two families have a lot of sub candidates, in very brief we are discussing
about them, although the body can not make these acids by itself, and the body has to entirely
depend on food what we eat for them, but once these acids go to the body, the body converts
them to more bioactive materials and some of them are again acids, lets follow,(1)
main essential omega-3 acid is alpha-linolenic acid, ALA
main essential omega-6 acid is linoleic acid, LA
Here, ALA is more important for us and the body converts it to still longer chain omega-3
acids and these are,(2)
From, ALA
eicosapentaenoic acid,EPA
docosahexaenoic acid,DHA
In a very similar way body also converts, LA to long-chain omega-6 acids and they are
From LA
gama-linolenic acid, GLA
dihomogama-linolenic acid,DGLA
arachidonic acid, AA
What is the role of these acids?
Without going to too many details, which can be confusing, let's come to the point, that
what is most important to the body, the body converts them, particularly, AA, EPA, and DGLA or
you can say use them for the synthesis of biomolecules called,(3)
EICOSANOIDS
these are very complex signaling molecules and through them, the body controls a lot of
very important functions of the body such as immunity, inflammation, any inbalance
of these acids can increase the risk for cancer, heart diseases, osteoporosis, and other
inflammatory disorders,(4)
Where these acids occur?
We are trying to provide you main food sources list in a very condensed way
EFA Food Sources
Omega-3
ALA flaxseed, linseed, hemp seed, walnut oils, leafy greens
EPA fish oil supplements
DHA fish oil supplements
Omega-6
LA sunflower, safflower, corn, cottonseed, soybeans oils
GLA evening primrose, borage seed, blackcurrant oils, sesame, nuts
AA meat, eggs
there should not be any doubt the richest source of omega-3 is linseed or flaxseed
where 50% oil is omega-3, it has a ratio of 0.3:1 for omega-6: omega-3
let's see
ketogenic diet and EFA
What is a recommendation for, EFA?
A healthy diet should have a mixture of omega acids where omega-6 should be
2-to-4 times more than omega-3, but what exactly happens in the western food
this ratio is now almost very different, here omega-6 is 15-to -20 times more then
omega-3, this ratio is an unbalanced ratio, in medical terms
What exactly we should do for a ketogenic diet?
We are anyway using polyunsaturated oils, PUFA, as a cooking media, they are
a very rich source for omega-6, but what about omega-3, from where it can come so
best way to use at least small amounts of omega-3 oils also, it means to make sure
to incorporate flaxseed oil in very small amounts, 3-to-4 ml per day in your
cooking media, now these oils should be used as supplements, not as a fat required
in the ketogenic diet.
So, where do we stand on this EFA?
We think a very proper balance in omega-6 and omega-3 is required for the body to function
in a very proper way, all care should be taken, while deciding on a ketogenic diet if necessary
an addition of about 3 ml of flaxseed oil, should be taken care of, this is what we can say a very
important fact from ketogenic diet facts
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