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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