Still too much saturated fatty acids and still not enough omega 3 and 9. If the French consume enough fat and mostly fill up with omega 6, they have not yet succeeded in eliminating the excess of acids saturated fat and include the right amount of omega 3 and omega 9 in their diet.
Good news, the French are consuming the right amount of omega 6
The omega 6 intake is satisfactory and is close to the recommended nutritional intake (ANC). They represent 3.9% of the French diet. The recommended nutritional intake is 4%. “These results can surely be explained by the fact that omega 6 are found in sunflower oil, a common food product and in industrial preparations,” explains doctor of biology Stéphane Pasteau. On the other hand, this observation cannot apply to omega 3 which are mainly found in theColza oil and fatty fish and omega 9 in olive oil.
A real lack of omega 3
The results of this survey are clear. 98.8% of French people have an insufficient intake of omega 3, and the omega 3 to omega 6 ration is unbalanced.
“Regarding omega 3 and 6, it is recommended that the omega 6 to omega 3 ratio be less than or equal to 5. However, on average, this ratio is 9.6,” recalls Stéphane Pasteau. The idea often conveyed is that this imbalance is due to a too high consumption of omega 6. “This study teaches us that in reality, it is caused by a too low consumption of omega 6.Omega 3 »Explains the researcher. The French should not modify their consumption of omega 6 but increase that of omega 3. As the body does not know how to synthesize it, it is essential to find them in the diet, in particular in rapeseed oil and in oily fish. In smaller proportions, the study also reveals that the French lackomega 9. The average daily intake is 10.8% while it should reach 15 to 20%.
The right reflexes to fill up on omega 3
To refuelOmega 3, cover the intake of alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) as follows.
To reach the goal of 2 to 2.5 g of ALA per day, just consume 1 tablespoon of rapeseed oil (1.25 g of ALA) and 5 nuts or 10 g (800 mg of ALA To consume 250 mg of EPA + DHA each day, you can enjoy ½ can of 115g sardines or ½ can of 120g canned mackerel or 50g salmon (raw, farmed).
Too many saturated fatty acids
Saturated fatty acids present in products of animal origin (meat, cold meats), dairy products and in palm and coconut oil are still too present in the diet of the French today. They represent 14.4% of the daily intake while the ANC must be less than or equal to 12%. “.
“One could think that the presence of palm oil in industrial preparations encouraged this overconsumption of saturated fatty acids. Yet the study reveals that the French eat too many dairy products, ”explains Stéphane Pasteau.
In conclusion, to rectify this imbalance and fill the gaps in omega 3 and 9, you have to diversify and vary your oil consumption. We keep sunflower oil for omega 6, but we add rapeseed oil for omega 3 and olive oil for omega 9. On the other hand we reduce the intake of saturated fatty acids by reducing the share of dairy products in our diet.
To obtain these figures and determine the distribution of French lipid consumption and their sources, Doctor Stéphane Pasteau, Doctor of Biology (mandated by ONIDOL, the oilseed industry), processed the raw data from the INCA. 2, (a study by the National Food Safety Agency (ANSES) which collected food consumption by French people between 2006 and 2007) and the Cliqual database which details the composition of simple and industrial foods.
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