Is it Essential to Eat Fat on a Raw Vegan Diet?

Alright! This is John Kohler with
Here we have another exciting episode for you. We have a special guest “Dr. Rick Dina”
over here. He has been into the raw foods for the last 27 years. You can learn more
about him and his wife Dr. Karin Dina’s work at RAWFOODEDUCATION.COM. I am bringing him
to you guys today for one very important reason, right. I want you guys to succeed on a plant
based raw food diet. He has been doing it for long time. He is also a nerd because he
has the glasses on, but he really searches a lot of stuff and he knows the science, he
knows the stuff and that’s why I brought him here today to share some important information
with you guys. You guys may know that on a raw vegan diet you are going to get prime
most all the nutrients you needed. You know there’s a few things that may come up , we
all know that vitamin B12 may be deficient in raw vegan diet but also deficient in a
standard American diet. Vitamin D may be deficient or not in raw vegan diet. If you are not getting
enough sunlight, you should be and there’s a few other things that we are going to talk
about. One of the major one’s that is really important to me is the EFA’s or the essential
fatty acids. So let’s get right to the questions with Dr. Rick. John: Dr. Rick can you be deficient in essential
fats on a raw vegan diet? Dr. Rick: You could, depending on what raw
vegan diets you choose to begin your diet. On an omnivorous diet you could be deficient
in essential fats or you could be good in them. Any kind of diet you can either be deficient
or good depending on what foods you choose. So there are two essential fats. Only two,
one of them is an Omega-3 fat, it is called “Alpha Linolenic acid” , the other is an Omega-6
fat, called “Linoleic acid” and most people out there are consuming way too many Omega-6
fats. It tends to be pro-inflammatory and they are found in most abundance in corn,
cotton seeds and soy bean oil, which is in processed foods. So most people are consuming
way too many of those, it’s causing inflammation in various parts of their body, blood vessels,
joints, all over the place and they are not getting enough Omega-3 fats. Those help reduce
inflammation and keep everything in control. Omega-3 fats help lower your tri-glycerides,
lower your cholesterol, make your brain cells work right, make your hormones work right
and on and on and on. You have a whole huge array of benefits and depending on the foods
you choose, you can be either good at essential fats diet or bad. John: Ok so what are some good sources of
Omega-3 fatty acids in a raw vegan diet? Dr. Rick: Alright, but first of all, you probably
all heard of flax seeds, chia seeds, hemp seeds, walnuts and those are good sources,
and that’s absolutely true, some better than others and some of you but not all of you
have probably heard that leafy green vegetables are excellent sources of Omega-3 if you eat
enough of them. Now the thing is you need to eat a pretty good amount of leafy greens
in order to get your daily supply of Omega-3 fats. You need to eat may be a 150 or so calories
worth of Romaine lettuce for example. That’s two heads of Romaine. Most people are not
eating that quantities of greens in a month. Now for those of us interested in raw food
nutrition who want to base our diet based on fruits and vegetables, we eat couple of
baked salads per day, we wrap Romaine leaves around our bananas and our banana sandwiches,
we make some green smoothies, we make some juices, we can concentrate that stuff in.
So for those of us eating our fruit and vegetable based diet, it’s not out of the question that
we consume that quantity of greens and you can get a lot of Omega-3’s just from doing
that which is great. Did you guys know that fruit contains Omega-3’s? Yes it does and
non green vegetables contain Omega-3’s as well and I’ve analyzed many different diets
just from fruits and vegetables and usually get 2 to 3 grams of alpha linolenic acid per
day which more than covers your Omega-3 needs for the day, so that’s really cool. John: So Dr. Rick if want to really up your
Omega-3’s, you need to start juicing greens because I mean some people might not eat a
pound and a half of Romaine or other greens a day but if you juice them are you still
getting all those Omega-3’s in there? Dr. Rick: You are, you are and that’s one
of the benefits of juicing, I know some people are against juices. I think that’s one good
thing, you can concentrate a lot of greens into something that’s consumable and it doesn’t
take you an hour to eat because not everyone has an hour to eat all those greens every
day, we are busy in modern lives. Now if you are not willing to consume that huge quantity
of things, well then there are flax seeds, which are extremely high in Omega-3’s. Close
second is the chia seeds, those are really good. Hemp seeds are reasonably good sources
of Omega-3’s, they have Omega-6’s and Omega-3’s in a pretty healthy ratio, so that’s good
and then there are soya beans and walnuts and those things that are really starting
to get higher in Omega-6’s compared to Omega-3’s. John: So let’s talk about that Dr. Rick, you
need Omega-3 to 6 balance and how important it is because some people don’t realize when
they are eating almonds right. If it’s a lot higher in Omega-6’s than 3 then it’s going
to may be potentially mess up your ratios, right? Dr. Rick: That’s true. So the healthy ratio
of Omega-6 to Omega-3 fats is from 4:1, that means four times more 6’s that 3’s to about
1:1, even amounts of both and some might even argue 1:2, twice as many 3’s as compared to
6’s. So foods like almonds and olives and avocados, a lot of you heard, if you heard
contain mostly mono-unsaturated fats, otherwise known in most cases as Omega-9 fats and they
are relatively neutral from an inflammation point of view, so if people switch from corn,
cotton seed and soya bean oil with a lot of Omega-6’s that are pro-inflammatory over to
olive oil and almonds and avocados, well they are cutting back on their Omega-6’s a lot
because they are eating more Omega-9’s and that’s good but a lot of people don’t realize.
If you look at the fatty acid profile in olives or olive oil, it’s mostly Omega-9’s but about
25% of the fat in olives and olive oil is Omega-6 fats, pro-inflammatory and negligible
amounts of Omega-3 and if you look at olives, almonds, avocados, macadamia nuts, even though
those things are, cashews, even though they are high in Omege-9’s they are actually still
a substantial source of Omega-6, hardly have any Omega-3’s and people eating those, you
know all those nuts and seeds are typically eating a pro-inflammatory diet and then sunflower
and sesame seeds are especially high in Omega-6’s not that they are all bad but people can go
overboard and be on a pro-inflammatory raw food diet. John: Well, so if you are eating a lot of
nuts and seeds, is it possible to bounce it out or should you just not even eat that high
quantities of those kinds of foods? Dr. Rick: Well, first of all you don’t want
to make your diet too high in fat in general but if you are eating some…. I’ll give you
a classic example, my wife and I like to make a dressing at night that has some nuts in
it and has some tomatoes in it, some sort of concentrated tomatoes and nuts and it’s
kind of like reminds us of lasagna, you know it’s you got like the cheese and the tomato
sauce and poured all over the salad, so some time we’ll take some sesame tahini high in
Omega-6’s, we’ll mix it with a little bit of 8:05 and some lemon juice and it makes
it nice and creamy, that’s sort of the nut part and then we’ll make a tomato based dressing
where we take fresh tomatoes, soaked sun-dried tomatoes, sometimes a date or two because
dried tomatoes can get a little bit bitter, we’ll blend all that up and then we’ll add
some chia seeds and then when we add the chia seeds in there, it’s lot of you know who have
experimented with flax or chia blended up that makes the dressing really thick and creamy.
So we have got this high Omega-3 tomato base creamy dressing and then some Omega-6 is coming
in from the sesami seeds and sesami seeds are an extraordinary source of iron and calcium
and other good things so there are some pluses and minus to it but anyway that dressing is
a good balance of Omega-3’s and Omega-6’s but if we only put the tahini dressing on
there and skipped the tomato dressing with chia, it would be too high in Omega-6’s and
over the long term we would be creating what they call “low level chronic inflammation”
and that damages blood vessels and makes hormones not work right, makes our brain not work right,
a lot of people think that inflammation is the root cause of all diseases, every disease,
that’s clearly an exaggerated statement but that chronic low level inflammation is part
of the ideology if you, well for those of you who like medical terms of many different
disease processes. We can reverse that by shifting our diet. John: Well I definitely agree with that Dr
Rick. So another question is because these nuts and seeds could mess you up, should I
just avoid them and not eat any nuts and seeds? Dr. Rick: Well can, you don’t have to, if
you eat something that are high in Omega-6’s and you have some Omega-3’s to balance them
out, that’s fine as long as your overall fat intake doesn’t get too high because besides
the whole Omega-3 and Omega-6 thing when you start getting 40,50,60% of your calories from
fat, people just start to feel dense and bog down and that stuff weighs you down and you
don’t get the benefits of our fruit and vegetable based raw food diet. John: So, is the most of the story that you
don’t want to like be, like fat phobic but you don’t want to eat too much either and
you want to kind of pay attention to the bounds? Dr. Rick: Right. You want to focus on fresh
fruits and vegetables, in order to get calories you have to eat huge quantities. Little bit
of fat in your diet can make you go for instead having to eat this much food in a day to get
enough calories, you have a little fat, well now you can eat this much food in a day ( shows
small quantity with his hands) because it’s more calorically concentrated and for a lot
of people that works really well in the real world and for those of you who just want to
get the fat just from the fruits and vegetables you can do that, some people can do that very
successfully if they are willing to eat those larger quantities of food and a lot of people
we know, they are doing great on that and I wouldn’t discourage them from doing that
at all. Other people find different approaches that work better for them including may be
a little bit more fat in their diet. John: So you have just talked about Omega-3’s
and Omega-6’s but there’s other fatty acids such as the DHA and EPA, that some people
say that you can only get from fish oils and what not that it might be critically important
to like brain health and brain development, I mean I know Udo Erasmus who studies the
essential fats a lot would even call us fat heads because most of our brain is made up
of fats and may be if you are not eating enough may be you might get dumb. What do you say
Dr. Rick? Dr. Rick: Here is absolutely something to
it. Our brain is made out of a lot of fat. Every cell in our body has a cell membrane
around it, separates the outside the cell from the inside of the cell and those cell
membranes are made largely out of fat or something called a phospholipid-bilayer and the fat
that goes in our mouth is the fat that ends up in our cell membrane. John: The fat we eat is the fat we wear. Dr. Rick: As Dr. Macdoo who likes to say we
have got to give the credits for the credits due. The fat we eat is the fat that not only
we wear but we are made of it, literally we are what we eat but not only on the outside
but like in our muscle, in our bone cells, in everything including our brain cells. Now
DHA is a long chain Omega-3 fat, got 22 carbons in its chains, it’s got 6 double bonds, those
double bonds can conduct a lot of electrical activity and our brain is very metabolically
active tissue. We need DHA for our brain cells to work right. We need DHA for our hormones
to work right because what’s going on in the cell membrane, the fatty acid composition
of the cell membrane has a huge influence over how hormones effect the cells and we
remembered in school, a tiny little bit of hormone has a huge effect all over the body
and again fat in your cell membranes has a huge effect on how the hormones effect the
cells, so it’s huge. Now in our brain a lot of that fat like we said is DHA but here is
the challenge. There is no reliable source of DHA in plant foods, in general, land plant
foods for sure. Now, people will tell you that EPA, that’s
the primary anti-inflammatory Omega-3 fat and DHA, which makes our brain and hormones
work right are only found in fish and it’s true in a typical modern diet, cold water
fish is the major source of those Omega-3 fats and some people even consider those things
essential fats meaning we need them but our body can’t make them and what they do is they
look at some scientific studies and a number of them have been done where they give people
the Omega-3 essential fat found in fruits and vegetables and flax, chia and hemp seeds
and then they see can the body take that Omega-3 essential fat, it’s called alpha linolenic
acid. It’s got 18 carbons and 3 double bonds and through a series of enzymatic reactions
can it turn it into DHA which has 22 carbons, it’s linger and it has six double bonds, twice
as linolenic double bonds and a lot of those studies have shown, you give people more ALA
and you don’t see more DHA and so what they say is ok you vegans, you people don’t have
an outside source of DHA but it’s critical for your brain to work right and the study
show when you give people more ALA, You don’t get more DHA. So you have to rely on internal
conversion but it doesn’t work, that’s what the science says and that’s what’s wrong with
you vegans. Your brains are not working right and you are all screwed up. Now if they go
a little bit below the tip of the ice-berg, it’s not very soon in studying essential fats,
you come across some of the reasons and there is one key reason, why that conversion process
does not work so well and it’s because going back to Omega-6 to Omega-3 ratio, people are
not in that 4:1 to 1:1 healthy range. Most people are eating like 20 times more Omega-6’s
compared to Omega-3’s. So I mentioned you take 18 carbon ALA, the Omega-3 essential
fat with 3 double bonds and then you add carbons, you add double bonds, you add carbons, you
add double bonds, eventually end up the DHA, 22 carbon, 6 double bonds. Well if you look
at the Omega-6 family of fats, we have got the Omega-6’s fats with 18 carbons and 2 double
bonds and then guess what? enzymes come along add carbons, add double bonds and by the time
you get to the end of the chain, you have a fat called DPA, which has 22 carbons and
5 double bonds. It’s actually very similar to DHA. So the thing is the same set of enzymes
are responsible for Omega-3 and Omega-6 conversion so on a high Omega-6 diet, which almost everybody
is on, which the people in the studies are on, these enzymes are so busy working on the
Omega-6’s they don’t have the opportunity to work on the Omega-3’s and that’s why internal
conversion to make DHA doesn’t work so well and I’ve always thought it was interesting,
what if we study the group of people who were on the healthy diet, what I consider, John
would consider a healthy diet, who had a healthy ratio of Omega-6’s to Omega-3’s, even if they
were long term vegans, 10,15,20,30 years vegan, without ever have an outside source of DHA,
in theory they should be able to convert ALA to DHA and thus for my practice, I have the
good fortune of testing about a dozen people. We can actually look at the fatty acid profile
in their cell membranes and see if there is enough DHA there. Myself and my wife included
and you know what I found unanimously thus far, we are in excellent DHA status and if
we don’t have an outside source of DHA, the only way it got in there is form internal
conversion. So I agree with the studies that if you are a typical junk food vegetarian
eating soy ice-cream high in Omega-6, stirred fries with corn oil high in Omega-6, potato
chips fried in soy bean oil high in Omega-6 or cotton seed oil and all that vegan junk
food and they are eating almonds and olive oil, they get more Omega-6’s and then they
are adding coconut oil which has mostly saturated fat but some more Omega-6 and you eating tons
of fruits of vegetables and flax, chia, hemp seeds, yes you are on the high Omega-6 diet,
you are pro-inflammatory, you don’t have enough DHA, your brain doesn’t work right but it
doesn’t have to be that way, when you make healthier choices. John: So Dr. Rick I know there is, people
say that you can only get the DHA from the fish oil and as we know the fish doesn’t make
the DHA but it comes from the algae. So what are your thoughts on that algo-based DHA’s?
I mean this is a wording because we should be eating a healthy diet rich in Omega-3 so
we can make ourselves I mean we don’t need any even algae supplements but what are your
thoughts on that? Dr. Rick: Well Sometimes despite people’s
best efforts, they may not convert ALA into DHA as effectively as one might like and a
hypothetical example I always use in our science of raw food nutrition classes which by the
way on our website you can take our science of raw food nutrition level 1 class online
and get the whole hour and a half version on essential fats. We’ll give you all the
details or you can go to our YouTube channel which you can find on our website and you
can watch a 3 part series on essential fats I gave a few years ago. So going back to the
point here. Let’s just say hypothetically your are
Norwagian or Swedish or most of your genetics are Scandanavian, traditionally all of your
ancestors had an outside source of cold water fish and still in major parts of those cultures.
So let’s just say, genetically you couldn’t convert ALA into DHA, big deal, there is no
disadvantage survivally because you have plenty of DHA coming in from the outside. So let’s
just say, despite your best efforts you don’t make enough DHA. What John said the algae
out there in the cold water is the original source of EPA and DHA for the fish. So the
little minnows come along and they eat some algae and then they get the EPA and the DHA
from the algae and then the medium fish come along and eat the minnows and then they get
EPA and the DHA from the minnows and on up to food chain, so by the time you catch big
fish like tuna, they are loading with that stuff. John: Concentrated, yeah. Dr. Rick: But here is the down side, here
is what else gets concentrated. We have polluted the heck out of our oceans. It’s not the fault
of the fish’ it’s our fault and the fish and the algae are out there in the polluted ocean.
Now if you get some algae, cold water algae with DHA in it, you are also getting some
pollution, however, if you eat the fish, you are getting massively more because the little
minnows, like we are saying eat the algae and then they get a lifetime accumulation
of mercury and dioxin and PCB’s and other environmental contamination, then the medium
fish comes along and eats a minnow, it just got that minnows lifetime accumulation and
then it eats another minnow and another and another and thousands of minnows in its lifetime,
we are way way up in environmental concentration and then you go a few levels up to tuna and
then what they do is they purify the fish oil. it doesn’t mean it’s totally pure, it
means the level of contamination is brought down to an acceptable level by a government
agency or some regulating board and that’s where they always have to weigh out health
and industry. Now it is true if you go to something like krill oil. People like krill
oil. There are these little organisms that are much lower in the food chain so they have
less environmental contamination but better yet algae is the lowest on the food chain
and the least contaminated and there are specific products available today that contain EPA
and DHA made from cold water algae. So internal conversion is the best and if
despite your best efforts that doesn’t work, external EPA and DHA are available from algae
sources so you can stay vegan and get a lot less contamination. John: Excellent right. So the next question
I have for you is what about like the therapeutic dose of essential fats verses the normal healthy
amount that we should always have, what are your thoughts on that? Dr. Rick: Well by therapeutic dose, what’s
the therapy? What someone has got to recover from? John: Oh so may be in like you know I’ve heard
many talks of different events I’ve been to, they were like we have the Omega-3 Dr. Expert
dude who is like treating somebody with traumatic brain injury, who is paralyzed and they 22:22
mega dose to the DHA and then the dude could talk again, because we need these fats in
our brain to heal. Dr. Rick: Ok well, I can’t speak to that directly
although like we said our brain is made largely out of DHA, it’s one of the most important
fats in the cell membranes of our neurons aka. brain cells. So if your brain is trying
to regenerate, you need the raw materials that make up your brain cells including DHA
so that may very well be clinically indicated in that situation. Now at the same time though
if somebody is eating a high Omega-6 diet, they may need extra DHA that compensates for
all the Omega-6’s so they might have to fight against that and give people extra that they
need in their regenerative process. My guess would be, if the Omega-6’s were lower at the
first place you wouldn’t need quite those mega doses and a lot of times you know some
people say you need like 6 or 8 or 10 grams of Omega-3’s per day, my general recommendation
s 2 grams per day, dietary referencent takes as 1.1 grams for women. 1.6 grams for men
in you know (all two was the safe 23:38) But sometimes again people have to get to those
really high levels because they are already eating too many Omega-6’s and then they have
got to really crank up to Omega-3’s to get back to balance and I suppose that’s fine
but better yet bring both of them down so you get adequate amounts of both, you get
a good ratio and you are not burdening your body with excessive amounts of fat. John: I mean now it is definitely saying niche
the 6’s, means you need to focus on not eating the 6’s so you are going to be eating less
of them. Dr. Rick: If you eat only fruits and vegetables,
analyzing those fruits and vegetables, you get enough Omega-6’s, it’s not like they are
not in there, they are in there, John: So would you agree Rick that the problem
arises when people start eating the wrong kinds of too many nuts and seeds? Dr. Rick: Generally speaking, because really
the only nuts and seeds are, there are two different seeds that are higher in Omega-3’s
than Omega-6’s are flax and chia. They have more 3’s than 6’s, flax 4 times more and chia
3 times more. Hemp seeds 3:1 ratio of Omega-6 to Omega-3, that’s a good balance in it of
themselves and essentially everything else all the other nuts and seed and all the other
avocados substantially more omega-6’s compared to Omega-3’s at varied degrees depending on
the food. So yeah, when people eat a high fat raw diet, sometimes they don’t realize
they are doing that, we wanna eat significant amounts of nuts and seeds. They are usually
eating almonds, avocados, olives, sesami seeds, sunflower seeds and they don’t realize how
many Omega-6’s they are getting and how out of balance, there we come in. John: So I know some of you guys whose heads
might be at spinning right now, like Rick’s talking about all these crazy long chain fatty
acids, carbon bonds and all this kind of stuff and so I don’t want to like break down for
you guys in the end, keep it really simple, so would it be fair to say if you focus on
the diet rich in fresh fruits an fresh vegetables with minimal to no nothing seeds, you are
going to be alright, on fatty acid balance anyways? Dr. Rick: Yeah, absolutely. You are going
to be great, in fact, if they get of the analyzed many diets based on just fruits and vegetables,
they get about 2 to 3 grams of Omega-3’s which is more than adequate for most peoples, comparable
amount of Omega-6’s which meets our basic needs and that’s good and absolutely. John: Ok So we know that would be pretty good
now if you want to get crazy and start party with a hand full or two of nut and seeds a
day, like how much flax or chia would you also recommend, if somebody eats to account
of balance, the potential imbalance you may get? Dr. Rick: Ah boy, you know if it’s sesami
and sunflower seeds, whatever you have of those, have a comparable amount of flax or
chia seeds, roughly speaking. Although don’t forget you can go up to four times higher
in Omega-6’s compared to Omega-3’s. In fact there are some people out there, they consider
4:1 the optimum ratio of Omega-6’s to omega-3’s. So, to me that’s kind of my upper limit, some
researchers believe it’s a optimal but if you have some Omega-6’s, you know some sesami
seeds, you don’t have to always balance it out with flax and chia. If you are eating
mostly fruits and vegetables, you are getting your Omega-3’s that way too but in general
sure, you have some 6’s balance it out with some 3’s, get a good mix. Make supplement
of tahini one night, use some chia seeds the next night, sunflower, macadamia one time,
use some flax seeds in another recipe, doesn’t all have to be at the same meal or the same
day. You know as long as in a given week you have got good general balance, you are good. John: Yeah, I mean that just pretty much sums
it up for you guys. Rotate the different nuts and seeds you eat. Always ensure you get some
chia and some flax in there and eat lots of leafy greens. Rick and I both agree that leafy
greens and fruits are far better source of Omega-3’s and other vitamins, nutrients, phytochemicals
in you and fiber and water than you know more concentrated in nuts and seeds are.
Any last words for the viewers out there Rick? Dr. Rick: That sounds good, you don’t need
fish if you eat a healthy diet and I have the clinical data to prove it. In fact, if
you want more information and you like to actually see some of my patients’ case histories,
end of the August 2014 I am going to be presenting on Omega-3’s at the Wood Stock Fruit Festival
and sharing a lot of my clinical case history and going into some more detail than we talked
about here. So if you are excited about that come here to me and John and tons of other
great speakers and have an awesome time. John: So lastly I want to mention to you that
Dr. Rick also does consulting and can get your essential fatty acids test. I think this
is far more viable than just knowing what to eat, is to get tested to see where you
are at and get Rick to give his personal advice to you, so you can optimize your diet and
be the healthiest raw vegan eater you caan. So Rick how can somebody get a whole 28:36
views today to do that? Dr. Rick: Yeah so RAWFOODEDUCATION.COM , you
click on the lab work consulting tab and you will see information about my consultant service
there and yeah bring up a good point and be part of how I know all those people are good
in DHA is because I have an account with the specialty laboratory that I can send you their
kit as well as a slip to a local lab and the local lab draws the blood, puts it in the
kit, sends it off to the specialty lab and then we can see what the mix of all the different
fats that make up your cell membranes is actually made of. So yeah, what goes into your mouth
is a pretty good indicator of what’s going to end up in your cell membrane but we are
all a little bit different so you can actually see your individual in your body. Omega-6
to Omega-3 ratio. How much DHA you have? How many Omega-6’s, if you are pro-inflammatory?
How all this stuff works? Get a good indicator of how hormones are working in your body.
So you can actually see what’s going on and that’s one of the things I love about lab
work. Let’s not just look at the nutrient analysis of food that’s useful and that’s
a good starting point but lab work can show you what is going on in your body and it’s
extremely useful and it can tell you whether what you are doing is working for you or not
and if you need to change your approach or if you should keep doing the right thing.
So I think it’s great and I am happy to help some of you out there and guide you along
the process. For those of you who would like to learn more there are a few different options.
If you go to our website RAWFOODEDUCATION.COM, you can access our YouTube channel and there
near the bottom, if you scroll all way down, some of the first videos I put up were of
an omega-3 essential fat presentation I gave at a vegetarian conference at San Francisco
a few years back, where I spell things out and go into some more details. So another
way to get more information is our Science of Raw Food Nutrition Level 1 class is now
available online and in that you learn all sorts of things about where do you get your
protein, calcium, iron, B12, essential fats, acids, alcohol and balance, calorie density
blood sugar regulation all sorts of great stuff that my wife Dr. Kiran Dina and I teach
together and I have got a hour and a half to hour and forty minutes section there on
essential fats where I spell all this stuff out in more detail and keep it so it’s understandable
and if you have more background, all that stuff starts to fall in place and makes sense.
Additionally if you join John and speakers like myself this year in the end of August
2014, we are going to be speaking at the Wood Stock Fruit Festival in up states New York
and I am going to give a presentation specifically on Omega-3’s there and included in that I
am going to show the 6 or 8 or 10 or 12 case histories that I have worked with people thus
far of long term vegans without any outside source of DHA showing in their cell membranes
in their bodies specifically there’s lot of DHA and there is lots of EPA. So I am not
just spouting off theory or philosophy, I am telling you my clinical experience and
I realize that I work with raw food vegans which are a unique group, you know I have
a unique population set that I work with and what we see doesn’t always look like what
the text book see so I am going to share that with you at Fruit Stock Festival. John: Yeah definitely recruit you guys and
come out to the Wood Stock Fruit Festival, besides all the information you are going
to learn, you are going to have an awesome time. I (am 32:13 actually soon getting my)
blood tested and have Dr. Rick go over with me and share that with you guys so that you
guys can also because I want you guys to be as healthy as you can on a raw plant based
diet and not all raw plant based diets are healthy. You have got to dial me and you need
the feedback that Dr. Rick can provide you with if you utilize his services to do that.
So once you get it check him out and visit him at RAWFOODEDUCATION.COM, to learn more
about him , his services and also the free information that he provides to you guys.
So, hopefully you guys enjoyed this episode learning more about the fatty acids, Omega-3’s,
Omega-6’s, DHA and EPA and you guys now know that you can get enough on a plant based raw
diet if you do it properly once you get and get tested to know for sure.
Once again my name is John Kohler with OKRAW.COM, we’ll see you next time and until then keep
eating your fresh fruits and vegetables, they are always the best.

78 thoughts on “Is it Essential to Eat Fat on a Raw Vegan Diet?

  • Can you have someone on that can explain why O6 fats cause inflammation and O3 fats fight inflammation … that just sounds suspicious to me … plus, if both of them are required why is one of them bad?  

  • John,
    Great show!  I'm approaching 70 and had my doctor recommend a wheat free diet for me.  I've been 'wheat free' for 3 months, and although I really miss a lot of foods, I have to tell you my joint pains have almost disappeared and I'm off all pain meds….
    I'm mentioning this because diets really do make a difference and I admire and respect your decision to educate/encourage us to grow our own food. 

  • the enzyme part makes a lot of sense to me because when I was eating a high amount of omega 6's and didn't feel well I decided to add in enzymes which then helped me digest the omega 6s more efficiently, but if staying away from supplements was my main goal making sure the ratio is balanced would be the best way to go

  • 2 Things:
    1) A lot of great information in this video and I'll be sure to remember it when I look up more information regarding Fatty Acid balance.  I always like getting multiple sources and comparing them regarding nutrition & health.
    2) The initials "D.C." that follow Dr. Rick Dina's name stands for "Doctor of Chiropractic."  He never went to medical school for a medical degree or graduate school for a PhD.  No initials aren't everything, but you always need to consider your source.

  • Thank you, how are your blood test results? Can you show us like Durianrider did? Im worried about uric acid, what are yours?

  • just wondering if you can let us know when you'll be back in Southern California again. are there any fears, or expose that you will be at?

  • Yet ANOTHER info-packed vid! Important topic, clearly presented. Terrific work. Props to the science and critical thinking here (versus unsubstantiated hearsay, uninformed opinion, and mindless rhetoric). A good launching point for further, level-headed inquiry and investigation. Many thanks.

  • Super great video!!!
    Wish questions on spirulina, chlorella, wheatgrass, and BRAIN ON were asked….;( shucks.
    Also, how much fruit per day????
    One can go crazy with that too!!!
    I get hungry on just leafy greens-
    PLEASE MAKE A PART 2 on these topics…👍

  • Dr. Rick, it was very nice to meet you and your wife at the Expo. We have different views on nutrition but that's what makes things interesting. 

  • In the morning I drink lemon water, then I have a banana/flax/date/almond milk smoothie, later I have a salad with veggies and avacado, I snack on apples and for early dinner another salad… I'm vegan as well and yeah this diet you will be healthy, I do allow treats occasionally:)

  • Is their a TRULY accurate chart of foods high in omega 6, id like to experiment lowering omega 6 intake 

  • Virunga National Park is Africa's oldest national park. It could soon become Africa's newest oil field.

    British oil company Soco International PLC plans to explore for oil inside the park, even though the park is protected under Democratic Republic of Congo law. More than 27,000 people fish in Lake Edward and it provides drinking water to 50,000 people. But thousands more benefit from locally sourced fish, renewable energy and other park-related activities. Virunga has been a national park since 1925 and a UNESCO World Heritage Site since 1979.

    Oil development in the park would threaten local communities that rely on the park's natural resources and jeopardize the region's potential for long-term income from sustainable development. Join us in telling Soco and government leaders that Virunga is too important to open up for oil exploration.

  • Thanks for breaking this all down for the regular person! So much better than trying to read all that! 🙂 

  • Hey guys are non-inflammatory foods the ticket for dealing with inflammatory bowel disease? It's not an obvious question to me since there is an auto-immune mechanism they don't seem to understand really well.

    I just had some fresh pineapple specifically because some fruits are anti-inflammatory. Some foods give an immediate sense of positive feedback, that the body is saying 'yeah yeah, this is the right thing you should eat today.'

  • Why is it bad to eat a lot of fat on a vegan diet? If you're doing lot of sports and are not concerned with getting fat… Does it increase cholesterol levels or what other downsides are there to eating a fat-rich diet?

  • Great vid! HYPOTHETICALLY haha, scandinavian, how would one learn if one cant produce enough DHA, and would need algae supplementation? :O My ancestors a couple generation back is mostly scandinavian/german/russian, closest swedish, far as I know… :O

  • Does ratio applys for exmaple: for every gram of omega 3 there should not be more of 4 grams of omega 6? i'm a bit condusef, cause cronometar is working on %, but the minimum intake (default on cronometar) is 1.6g for omega 3 and 17g for omega 6, so should i look at % or grams?

  • John thank you very much. I am vegan and have been for 7 years and I am so overweight. Everyone looks at me and says " How in the world are you so heavy with the way you eat so healthy" listening to you I am not eating healthy. My biggest problem is cashew cheese, cashew cheesecake, lots of nut mixes and coconut oil. You have shown me why I am so heavy. Thank you and please send me a site that I can get more information. Thank you both.

  • I've just gone fully raw (vegan for 2 years now) and it's only been a week and I feel amazing! I was wondering about fats so this helped me a lot :)!

  • Excess equal ratios of fatty acids in no way shape or form ever get stored as fat. If insulin is not present, the fat we eat is what we use to anti-age and literally build your brain and immune system. And yet you tell me not to eat too much fat? Yet again John it seems as if there are still unconscious assumptions in you that were put into you by the FDA as a child. You haven't tried this approach so you DONT KNOW.
    .(please don't take that to heart I love you)The fat we "wear" is frm none other than excess glucose. And the cause of all dis eases; esp cancer and heart disease. And then lack of fat is the leader for Alzheimer's dementia Parkinson's depression etc. Consider intermittent fasting and then using fats herbs and leafy greens as a primary fuel source(while high healthy carb cycling once a month. Being healthy implies muscle definition. And by using fat as a primary fuel source, muscle growth will always naturally happen. Bc I know u garden hard. Get some Gainz from your garde

  • what about the omega 3 content of durian? mostly overt fat and omega 6 like avocado? not much info on the internet.

  • Great video! Is there a chart available that shows the content of omega 3s and dha and epa In each type of fruit and vegetable ?

  • John this is excellent info. Thank you! I don’t believe this guy offers labs/consulting anymore to ensure I check to see where my body is. Do you have a second recommendation?

  • Yes! Dr. Rick and Karin Dina, took some of their classes at the Living Light International Culinary Institute in Fort Bragg, CA in June 2014! Hello Dr. Rick!

  • Chia seeds contain a lot of estrogen and when you soak them in water they litterately double sized have a protection layered created…so might just will be ended up indigestive pass through your body.

  • Your brain is ade of cholesterol. If you do not get cholesterol your brain will hrink. Most people ho have died of a heart attack were on a cholesterol diet.

  • Soy beans have estrogen in them and men are to stay away from them but women also need to stay away from it too. It gives em way too much estrogen. Women are the only ones who need estrogen. Estrogen will feminize men.

  • Been raw vegan plus herbs for 6 months. This is my second attempt at raw vegan because while many health issues clear up, I get extreme fatigue. Can Omega 3’s account for that? I need help and only hear about people who are already well balancing their diet. Any work with people who are currently unwell despite constant application and research. Help please.

  • Love this vid, very validating. Been fruits/veggies for 3 mos. now, no overt fats whatsoever. Don't plan on doing this forever, but open to it. Feel fantastic, yet keep reading others who say I'm deficient in something. Yet the people saying this don't look healthy to me. Looks like a low Omega 6 intake ALLOWS the body to do its own internal conversion to get ALL of the necessary nutrients.

  • The vegan diet will ruin your health in the long run, 5-10 years, from lack of cholesterol, B12, K2, D, heme-iron, Vitamin A…. Humans need meat, healthy, happy pasture raised grass fed beef

  • A fantastic video even though it's old now, it all applies to today still. What a treat to hear all this, Thank you.

  • The big problem for vegans is eating too many carbs with too many fats, this combination is deadly because it promotes insulin resistance. So inflammation is really insulin resistance. Not as bad as SAD diet, but can be pretty bad if you eat tons of fruit and high carb veggies with too much fat.

  • good video omega 3 can one eat without getting a stroke?how much omega 3 and how much omega 6?and how much flaxseed without getting poisened.I ate flaxseed chiacrackers and I feel headache,nauses and ill

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