PUFA in Grains

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anonymous (Queen Mary Master), Reeve and Serfs, marked as public domain, more details on Wikimedia Commons

Like nuts and vegetables, as well as their oils, grains have greater amounts of PUFA than fruits, dairy, and even ruminant fat. Grains also increase endotoxin production in the gut, which triggers serotonin release from the platelets and speeds the aging process. Grains (and also tubers) should be selected for a minimal amount of phytic acid but also PUFA content.

PUFA consumption under 4 grams daily protects against aging and many degenerative conditions, and it’s reasonable to aim for 1 gram PUFA per 1000 calories.

Here’s a list of common grains and their PUFA per 500 calories:

White rice – 0.3 g PUFA

Brown rice – 1.5 g PUFA

Quinoa – 4.5 g PUFA

Millet – 2.8 g PUFA

Oats – 3.0 g PUFA

Teff – 1.5 g PUFA

Pearl barley – 0.8 g PUFA

Buckwheat – 1.5 g PUFA

Masa harina (corn flour) – 2.4 g PUFA

Rye flour – 1.0 g PUFA

Spelt flour – 1.9 g PUFA

Whole wheat flour (white and non-white) – 1.7 g PUFA

Potato – 0.3 g PUFA

Sweet potato – 0.5 PUFA

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