Gut strengthening colostrum: What is it? Powder vs liquid? How to use it? LEARN MORE HERE.

The PUFA Predicament: A Look Into Healthy Fats

written by

Samantha Dudhnath

posted on

November 3, 2023

PUFA.jpg

At Miller's Bio Farm, our commitment to health and wellness drives us to delve deeply into the intricacies of every ingredient and nutrient. We value the trust our customers place in us and continuously strive to stay ahead of emerging health topics. Recently, our curiosity led us to explore the world of PUFAs. After all, many of our customers SHOP WITH MILLER'S because they're seeking low or virtually no PUFA diets.

We wanted to understand: What exactly are PUFAs? Why have they garnered attention in the health community? And most crucially, how might they affect our overall well-being?

What are PUFAs?

PUFAs, or Polyunsaturated Fatty Acids, are a type of fat molecule composed of more than one double bond in their backbone. They are commonly found in many foods, especially vegetable oils like soybean, sunflower, and corn oils. PUFAs are further classified into two main types: omega-3 and omega-6 fatty acids. While these fats are essential for our body in certain amounts (since our body can't produce them on its own), the modern Western diet has a disheartening imbalance of these fats, which can have potential health consequences.

Who is Dr. Ray Peat and What Did He Discover about PUFAs?

Enter Dr. Ray Peat, a brilliant scientist and researcher who has dedicated a significant portion of his career to understanding the effects of various nutrients on our health. According to Dr. Peat, PUFAs, when consumed in excess, can have a multitude of negative effects on our health. One of his primary concerns about high PUFA intake relates to their instability when exposed to heat, light, and oxygen, leading them to oxidize easily. When consumed, these oxidized fats can cause oxidative stress and inflammation in the body, potentially contributing to various diseases.

Moreover, Dr. Peat found that excessive PUFA intake could suppress the thyroid function, slowing down our metabolism and potentially leading to various health issues like decreased energy, weight gain, and more.

The PUFA Problem: Why is it Harmful?

The problems with PUFAs, as pointed out by Dr. Ray Peat and validated by various studies, include:

  1. Inflammation: PUFAs can lead to an increased production of pro-inflammatory molecules, thus promoting inflammation in the body.
  2. Oxidative Stress: Given their instability, PUFAs easily undergo oxidation, producing harmful compounds that can damage cells and DNA.
  3. Thyroid Suppression: High PUFA intake can interfere with thyroid function, which plays a crucial role in metabolism, energy production, and overall health.
  4. Potential Link to Diseases: Excessive PUFA consumption might be linked to a higher risk of various diseases, including heart diseases, certain cancers, and more.

The PUFA Connection: Implications for Disease Progression and Autoimmune Conditions

The potential links between high PUFA intake and various health concerns raise pressing questions about the long-term consequences of our dietary choices. Particularly, does a diet abundant in PUFAs amplify the risk for certain diseases or even exacerbate autoimmune conditions?

Autoimmune Conditions and PUFAs: Autoimmune diseases arise when our immune system mistakenly attacks healthy cells in our body. Factors contributing to these conditions are multifaceted and include genetics, environmental triggers, and possibly diet. Some studies suggest that a higher intake of omega-6 PUFAs can enhance inflammation, which plays a significant role in many autoimmune diseases. By potentially amplifying inflammatory responses, a high PUFA diet may exacerbate symptoms in individuals predisposed to or already diagnosed with autoimmune conditions.

PUFA and Disease Magnification: Beyond autoimmune conditions, a diet consistently high in PUFAs may accentuate risks for other diseases. As PUFAs can promote inflammation and oxidative stress, two pivotal factors in the development of many chronic diseases, individuals regularly consuming high amounts of these fats may find themselves at an elevated risk. This includes but isn't limited to heart diseases and certain types of cancers.

Understanding PUFA-free Foods:

When we say a food is "PUFA-free", we're indicating that it contains negligible or no polyunsaturated fatty acids. Remember, fats in foods are usually a combination of different types of fatty acids: saturated (SFAs), monounsaturated (MUFAs), and polyunsaturated (PUFAs). No natural food is entirely devoid of a particular type of fat, but some foods have such minuscule amounts of PUFAs that they can be effectively considered "PUFA-free" for dietary purposes.

Why Seek PUFA-free Foods?

There's a growing interest in PUFA-free or low-PUFA diets due to concerns about the potential negative health implications of consuming excessive PUFAs. As previously mentioned, excessive PUFA consumption may contribute to inflammation, oxidative stress, and other health issues. Additionally, many PUFAs, especially those in processed vegetable oils, can be easily oxidized, forming harmful compounds when exposed to heat, light, or air.

Examples of Foods that are Virtually PUFA-free:

At Miller's Bio Farm, we pride ourselves on the quality of our products, emphasizing the nutritional content and health benefits they offer. Virtually all our foods stand out as being low in PUFAs or virtually PUFA-free. This nutritional advantage stems from our farming practices: our ruminant animals are 100% grass-fed, while our non-ruminant animals are strictly reared without corn and soy in their diets. This ensures that the products we offer are not just delicious but also nutritionally aligned with holistic health goals.

Examples of Foods that are Virtually PUFA-free:

1. Animal Fats: LARD, TALLOW, BUTTER, and GHEE are primarily made up of saturated and monounsaturated fats, with only trace amounts of PUFAs.

2. Tropical Oils: Coconut oil and palm oil are predominantly saturated fats and contain very low levels of PUFAs.

3. Certain Dairy Products: Full-fat dairy products, especially from grass-fed animals, tend to have higher saturated fat content and lower PUFA levels. At Miller's Bio Farm, our COW DAIRY, RAW COW DAIRY, and RAW BUFFALO DAIRY products are virtually PUFA-free, while our RAW GOAT DAIRY is categorized as low PUFA.

4. Certain Meats: Fatty cuts of beef, lamb, and pork, especially from animals raised on natural diets, will generally have lower PUFA content compared to poultry or grain-fed livestock. In line with this, our 100% GRASS FED BEEF offerings at Miller's Bio Farm are virtually PUFA-free. Additionally, our corn and soy free PASTURED CHICKEN, PASTURED TURKEY, and WOODLAND PORK selections, known for their superior quality, are all low in PUFAs.

5. Eggs: Another essential mention is eggs. The CORN & SOY FREE EGGS at Miller's Bio Farm are meticulously sourced and are considered low PUFA, making them an excellent choice for those keen on monitoring their PUFA intake.

A Word of Caution:

While there's merit in being cautious about excessive PUFA consumption, it's also essential not to swing to the other extreme and completely eliminate all sources of PUFAs from your diet. Omega-3 and omega-6 fatty acids, which are types of PUFAs, are essential for the body, meaning we need to get them from our diet because our body cannot produce them on its own. The key is achieving a balance and avoiding sources of oxidized or processed PUFAs.

The Bottom Line:

In the ever-evolving landscape of nutrition, it's crucial to navigate our choices with information that prioritizes our well-being. Aiming for PUFA-free or low-PUFA foods isn't merely a trend; it's a conscious decision to prioritize the quality and integrity of the fats we introduce into our bodies. By doing so, we move closer to a dietary approach that aligns with nature – favoring fats that are less processed, less prone to oxidation, and thereby more stable and beneficial for our health.

Such an approach underscores our belief at Miller's Bio Farm: that food, in its most natural state, is often the best. While PUFAs have their place and role in nutrition, it's important to strike a balance. Overconsumption, especially of oxidized or excessively processed PUFAs, can pave the way for health concerns. By being aware and making informed choices, we can relish the myriad benefits of healthy fats without the pitfalls of excessive PUFA intake.

In conclusion, our journey through understanding PUFAs reminds us of the importance of ongoing education, reflection, and making choices that resonate with holistic health. As always, we remain committed to delivering the best to our community and continuing the conversation on vital health topics.

References:

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Salt and toxic heavy metals? We swapped our salt with a cleaner one!

Salt and toxic heavy metals? We swapped our salt with a cleaner one!

Are you choosy when it comes to the salt you use? Yea, Miller's is, too. On the one hand, we want natural (not highly processed) salt packed with minerals (including metals like zinc and magnesium). On the other hand, we don't want an overload of toxic heavy metals and microplastics.  So, when Jesse from Dream Salts reached out about his pink Himalayan sea salt last year, I was skeptical. I told him that I needed to see some test results before the team could even consider switching salts. Jesse pulled through, and I'm super happy with the results. Our new pink Himalayan sea salt has half the amount of lead compared to Selina Naturally's Celtic Sea Salt. It also had no microplastics detected at a low LOQ (limit of quantification).  "Normal" table salt is highly processed.  Table salt starts as something natural - salt mined from the earth. But then, it goes through some heavy processing. This removes all impurities, including all those minerals that are beneficial for us. 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It's salt that was naturally occurring in the ocean, either today or a long time ago. There are 2 kinds of sea salt: From the ocean: This is when sea water is let to dry. The water evaporates, leaving the salt behind. Ever get out of the ocean and find your skin left with a whitish hue? That's salt that dried on your skin! Selina Naturally's Celtic Sea Salt is dried from today's Celtic Sea.From the land: This is from a salty body of water that dried up a long time ago. For example, Redmond Salt is from the ancient Sundance Sea in Utah. And, pink Himalayan salt is mined in Pakistan from mountains near the Himalayas. When salt is naturally occurring and not processed, it's packed with minerals which we need for optimal health. It's like a natural supplement!  On the flip side, it also can contain impurities like sand, shells, rocks, clay, and pollution (and sometimes anti-caking agents are added, too). Think about all the pollution in today's oceans. Yup, that can reside in sea salt harvested from the water! Microplastics in today's oceans can make their way into sea salt. It's no secret that our oceans are filled with plastic, slowly getting churned smaller and smaller into more and more microplastics. I read somewhere that an average human contains a credit card's worth of plastic inside them now. Wow! Microplastics are a fairly new thing, and more research is needed. But, they seem to potentially cause a host of problems including reproductive, digestive, and respiratory issues, and may even be linked to cancer. This is why I was pretty excited to see Dream Salt's test results. They tested for a range of microplastics, and none were detected at the low LOQs of 5-50 parts per billion. Love that! 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I'm happy to announce that we're not only selling this pink Himalayan sea salt, but we're also using it in our fresh dairy products and sausages made from this point forward. Hooray! As an FYI --- There are other foods we offer that still use Selena Naturally's Celtic sea salt. We'll be slowly working with our small scale makers to make the switch across the board. But, it will take some time! What sea salt do you choose? What's most important to you when choosing a salt? What do you think about our salt switch? I'd love to hear from you. Comment below to share your thoughts with our amazing community, or contact us to keep it private 😊 ----- Sources Sea Salt vs. Table Salt: What's the Difference?We Test Every Lot Of Celtic Sea Salt®Consumer Wellness Center Labs

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Gut strengthening colostrum: What is it? Powder vs liquid? How to use it?

Gut strengthening colostrum: What is it? Powder vs liquid? How to use it?

Colostrum is the first milk a cow produces after it gives birth. All mammals make colostrum as the "first milk". Yup, human mommies too!  Also known as "liquid gold", colostrum is a super special dairy item. It's not only important for newborn health. It also has some amazing gut healing and immune boosting properties for older mammals, too. Because of this, some people choose to take colostrum as a supplement or give it to their furry family.  But, gee, there are a bunch of colostrum options out there! And each has its own pluses and minuses and dosing recommendations. And, when it comes to raw liquid colostrum, there isn't much info out there at all.  So, I made this resource for you that answers these questions. I hope it helps you make the best choice for you when it comes to food and natural healing 🙏 Here we go! What is colostrum? Colostrum is the first liquid a mammal produces within the first 4 days after it gives birth. You can think of it like it's a super charged milk. 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But why waste those amazing healing properties? If choosing liquid colostrum, how much should I take as a supplement? First things first, if you're new to dairy, especially raw dairy, take it slow! You definitely don't want to shock your body, especially when you're trying to heal something. Take a teaspoon, and see how you feel over the next few days. Then slowly up the dose and reduce the timing until you find a regimen that works best for you. You can't OD on colostrum. On the other hand, a little bit goes a long way. Most people taking colostrum as a supplement use about 1-2 oz per day. It's like a daily shot of liquid gold. What's the difference between first milking and second/third milking colostrum? Well, it's just like it sounds.  First milking colostrum is from the first milking after a cow gives birth. It's the most potent and contains the most healing properties. Second/third milking colostrum is from the second and third milkings after a cow gives birth. 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This is because we don't know the exact day cows give birth (that's nature's decision). And probably more importantly, the calf always gets first dibs. We never know how much will be left for us (sometimes there's none). The bottom line is that you've got to get our colostrum when it's available. Is colostrum part of your life? Powder or liquid? If yes, what benefits have you seen? I'd love to hear from you. Comment on the blog to share your thoughts with our amazing community, or just click reply to keep it private 😊 ----- Main Source Bovine Colostrum: Its Constituents and Uses

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Miller's vs Angel Acres eggs. Let's compare PUFAs and the omega ratio.

Miller's vs Angel Acres eggs. Let's compare PUFAs and the omega ratio.

***This blog post is a response to our amazing customers asking soooo many questions about this. When that happens, we know we need to dive in. We never want to put down another farmer, and we love Angel Acres. But, we also want to give you all the info you need to make informed food choices. AT A GLANCE Both Miller's and Angel Acres eggs are pastured raised, vaccine and antibiotic free, and are fed a chemical-free corn & soy free feed. Super natural (and not in the alien way)!Miller's does NOT add any colorants to the feed, so the yolk color will 100% depend on what the chickens are foraging for. Angel Acres adds a small amount of marigold to their feed. Marigold is a natural colorant that can affect the yolk color, especially in larger amounts.Miller's discloses every ingredient in the chicken feed. Angel Acres doesn't publicly disclose every ingredient, but it does tell you things is does NOT contain. 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Both beat all other eggs tested, which were 1.3 or less. ----------- Last year, we did nutritional testing on our chicken eggs and discovered they're amazingly nutritious.  They had lower PUFAs, a better omega 6/3 ratio, and more vitamins compared to the 3 other eggs we tested. We tested against the cheapest most conventional eggs in the supermarket, the best national regenerative eggs you can buy in the store, and a local competitor selling pastured corn & soy free eggs. You can read more and see the egg test results here. Ever since we released the results in December 2024, we've gotten A LOT of questions about how our eggs stack up to Angel Acres, specifically when it comes to PUFAs. After all, Angel Acres is all about low PUFAs! It's kinda their #1 goal, and I'm so happy there's an egg farmer out there focusing specifically on this. Reducing PUFAs is a nutrition trend right now. It's along the lines of eating the way our ancestors did, with no seed oils.  Cheap seed oils have inundated the food world. Corn oil, soy oil, canola oil, sunflower oil, etc. It's everywhere and in everything and can have negative health results (sometimes serious) when over-consumed. It's just one more reason that Americans, on a whole, are so sick. You can read more about PUFAs here. Reducing PUFA intake is more than choosing ingredients. What animals eat affects the PUFA content of the food they produce. It's fairly easy to reduce your PUFA intake by reading food labels and swapping out ingredients in recipes. But... when it comes to an animal-based ingredient itself, what the animals eat and how they live affect the PUFA content in the eggs, meat, and dairy. Here's where it's important to choose your farmer. So... how do Miller's chicken eggs stack up to Angel Acres' eggs? Let's dive in. Miller's and Angel Acres have a lot of natural farming practices in common. We're both ensuring your food is truly natural. It's produced with respect for the land, has the best health outcomes for our animals, and has the least toxins. ✔ Pasture Raised ✔ Vaccine Free ✔ Antibiotic Free ✔ Chemical Free ✔ Corn & Soy Free Feed This is just awesome! Although natural farmers can be considered competitors with each other, I really don't view it that way. Natural farmers are all working towards a common goal. We're part of the same movement and support each other!  The purpose of this blog post is to answer a common question we've been getting so you can make the most informed food choices. You deserve that. Miller's does NOT add any colorants to the feed, so the yolk color will depend on what the chickens are foraging for. Angel Acres adds a little marigold to their feed, so the yolk color may be a little more orange. Yolk color was actually the reason why we did our egg testing in the first place. We really wanted to find out if our light colored yolks had equal nutrition to orange colored yolks. My hypothesis was that yolk color doesn't matter, and that was proven true! In other words, we wanted to show that orange yolks don't equal pasture raised and therefore more nutrient dense anymore. It was a happy surprise to get such stellar nutritional results, too! To elaborate just a little bit, colorants are added to basically all chicken feed in the US now. They can be synthetic (like artificial dyes) and they can also be natural (like marigold or paprika). Egg yolk color is aesthetic and superficial, not an indicator of egg quality (like it was decades ago). Sure, there's a viewpoint that marigold and paprika have health benefits for birds. It's kinda like a supplement, and I get that perspective. But, in my opinion, it's not 100% necessary for optimal health. Miller's chooses to NOT add any colorants to the feed. Why? That's so we can keep a very close eye on what the chickens are foraging for and the health of the flock. We love love having that egg yolk indicator. And that's why we called our eggs "honest yolk" eggs. Miller's discloses every ingredient in the chicken feed. Angel Acres doesn't disclose every ingredient, but it does tell you things is does NOT contain.  We believe you deserve to know everything about your food. Our chicken feed contains a blend of oats, rolled wheat, peas, alfalfa hay leaves, barley, fishmeal, sesame meal, raw liquid goat whey, vitamins, minerals, and probiotics. You can read the nitty gritty feed details here. But not every farm feels the same way. Some like to keep their feed ingredients private. This is what Angel Acres is choosing to do. They publicly tell people the ingredients that are NOT in their feed... but not what's actually in it. They are so nice. I bet if you asked them they would give you more info. Angel Acres' eggs have less PUFAs in their eggs, but it's hard to say exactly how much because of how we each present our data.  Our test results were done by mixing the yolk and white together. Our results show how much of each thing is in there by weight (for example how many mg of __ per 100g of egg). We give you access to a spreadsheet with the raw data from our egg test results. This is so you can do your own analysis. Again, you deserve to know everything about your food. We know definitively that our eggs have 1.8g of PUFAs per 100g of egg. This includes the yolk plus white, not the shell. Angel Acres tested their egg yolks only. Since the yolk contains nearly all the fat, it should be sufficient when looking at PUFAs. This is why their results have an amount "per 4 eggs" stat. Angel Acres says their eggs have 0.8g of PUFAs per 4 eggs. So how do we compare? If we estimate that an egg is about 50g. That means that our eggs have 3.6g of PUFAs per 4 eggs, higher than the 0.8g in Angel Acres' eggs.  But again, because of the differences in testing, I'm not 100% sure if this is an accurate comparison. What I do know is that, among all the eggs we tested and all the eggs Angel Acres tested, both companies had lower PUFAs compared to any other eggs. Miller's eggs have a better omega 6/3 ratio than Angel Acres. Our eggs have a 4:1 omega 6/3 ratio. Angel Acres' eggs have a 6:1 ratio. For some context, the ideal ratio humans should be eating is a 1:1-4:1 ratio. So, Miller's eggs have a better PUFA balance compared to Angel Acres. Which is more important? The ratio or the total PUFAs? Only you can make that choice for yourself. Miller's eggs have 10% linoleic acid. Angel Acres has a slightly better ratio of 6%. This is the amount of linoleic acid divided by the total of all fatty acids. The lower the percent, the better. Both brands have much better percents compared to all the eggs tested, which ranged from 16-26%.  Angel Acres has a 8.35 total PUFA %. Miller's has a 18.37 total PUFA %. This is the total PUFAs divided by the total fat. When it comes to PUFA intake, the lower the ratio the better. All other eggs tested had 23.6+. Miller's has a 1.93 saturated to PUFA ratio. Angel Acres has a 4.88. This is the total saturated fat divided by the amount of PUFAs. If you're looking for the lowest PUFAs possible, the higher the number the better. Both companies had all other eggs tested, which were 1.3 or less. I think the bottom line is that your egg choice depends on your priorities. If eliminating as many PUFAs as possible is your #1 goal, then Angel Acres has us beat. They're the best low PUFA eggs I know of. That's their jam. But, if you're looking for balanced fat intake and max public transparency, Miller's is the way to go. What do you think? Are you on the low PUFA bandwagon? Why or why not? Are there any changes you'd like to see with Miller's eggs? I'd love to hear from you. Comment below to share your thoughts with our amazing community, or contact us to keep it private 😊 ----- Sources: Low PUFA Corn and Soy Free EggsFinally, egg test results are in! Guess what? Yolk color does not matter.

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