What You Need To Know About Omega 6 Fatty Acids

omega 6 fatty acids

pawel

As you already know, I hold a pretty controversial view on the issue of saturated fat — at least, from a dietitian’s point of view.

But, saturated fat is not the only fat we need to know something about.

You probably already know how important omega 3 fats are for good health, but what about 0mega 6?

In fact, I’ve read quite a bit recently about avoiding omega 6 fat. 

The main problem I have with this type of advice, is that people start to assume all sources of omega 6 fats are bad. But, like a lot of things, getting the balance right is what’s important.

What Are Omega 6 Fatty Acids?

Omega 6 is a polyunsaturated fat (or PUFA) which is essential to the body, as is omega 3. Neither of these fats are produced by the body, hence the “essential” part, so you must get them via your diet.

Just to clarify, the main difference between polyunsaturated fat and monounsaturated fat (MUFA) is in the structure.

Monounsaturated fatty acids (like olive oil) are linked by one double bond. Polyunsaturated fats are linked by multiple double bonds.

This makes polyunsaturated fats more unstable, especially during processing. In fact, even small amounts of light, moisture, air or heat may damage polyunsaturated fats.

This is one reason why it is so important to choose cooking oils carefully. Remember, “vegetable oil” does not automatically equal a healthier option.

Why You Need Omega 6 Fatty Acids

Along with omega 3, omega 6 play an important role in brain function, as well as maintaining bone health, regulating metabolism, and maintaining the reproductive system.

Some believe that omega 6 fats cause inflammation and disease, and therefore should be avoided. It is important to be clear that omega 6 is extremely important. However, as I’ve said, the balanced needs to be right for overall good health.

One study emphasized this by saying:

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

In a review of the evidence researchers recommended,

It will be necessary to decrease the intake of omega-6 fatty acids from vegetable oils and to increase the intake of omega-3 fatty acids by using oils rich in omega-3 fatty acids and increase the intake of fish to two to three times per week or take supplements.

Therefore, it is the ratio of omega 6 to omega 3 that is important, more so than avoiding omega 6 fats completely.

What Is A Healthy Omega 3 To Omega 6 Ratio?

Western diets typically supply omega 6 to omega 3 fats in a 15 to 1 ratio, with some as high as 30 to 1. This is far from ideal.

One reason for the fat ratio being so off track, is because of a heavy reliance upon processed foods.

This tends to push the intake of omega 6 fats too high, which is confounded by the fact that most people simply don’t get enough 0mega 3 sources into their diet.

I suggest a further reason is the fear of saturated fats, which has been prevalent for years. This has led to an increased intake of other fat sources like corn, canola, soybean, sunflower or safflower oils.

So, what fat ratio should you aim for?

Some researchers recommend an omega 6 to omega 3 ratio of 1 to 1, as more desirable is reducing disease risk. Others recommend 2 to 1.

 A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries… Source

Sources Of Omega 6 Fats

Some of the main sources of omega 6 fatty acids include poultry, meat, eggs, nuts, seeds, oils, cereals, wholegrain breads, and evening primrose oil.

In particular, you should pay attention to your polyunsaturated vegetable oil intake. Most of these contain large amounts of omega 6 fatty acids.

Perhaps you are thinking you don’t consume much oil.

But, take a look at the salad dressing you are using. Oils high in omega 6 fats are common in salad dressings and mayonnaise. They are also found in margarine.

If you eat a lot of prepackaged foods like crackers, potato chips, cookies and other sweet snacks, or lots of condiments, you will certainly be consuming vegetable oils in those. Check the food label and you will see how overabundant these oils really are.

In fact, it is very difficult to find processed or prepackaged foods that do not contain one of these. Another reason to avoid processed foods, wherever possible.

Fast foods are another source of omega 6 fats.

Omega 6 Fatty Acids: What To Avoid

There are good and bad sources of omega 6 fats. You do not need to avoid all sources. But, here are some of the worst options:

  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Grapeseed oil
  • Hydrogenated or partially hydrogenated fat
  • Margarine
  • Safflower oil
  • Shortening
  • Soybean oil
  • Sunflower oil
  • Processed foods

What To Eat

So, what should you replace these unhealthy omega 6 fats with?

I think the “secret” to getting the balance right in your diet, is to eat real food most of the time.

Try to include these foods in your diet on a regular basis, along with lots of fruits, vegetables, and some dairy:

  • Eggs
  • Lean meats and poultry (preferably free range, and grass fed beef)*
  • Oily and non-oily fish
  • Nuts and seeds
  • Cold pressed extra virgin olive oil**
  • Unrefined coconut oil
  • Avocados

*I mention free range, grass fed meats because they typically contain better ratios of omega 6 to omega 3 fats.

I read a fascinating interview on Ethical Foods, from Rancher Dave Evans, which gives an in-depth view of the main benefits of eating grass fed beef. He points out that the ratio of omega 3 to omega 6 fatty acids is in balance when you eat grass fed beef. Cattle fed grain predominately, will have a higher ratio of omega 6 to omega 3 fatty acids.

**Essential fatty acids go rancid very quickly. They are sensitive to commercial processing, and this is why cold pressed oils are important.

Should You Avoid Nuts?

As I’ve said, nuts and seeds are quite high in omega 6 fats. And, I’ve read quite a lot recently about avoiding nuts, seeds and their oils because of this (mostly from Paleo circles).

However, I don’t think this is necessary.

Nuts and seeds are a complete nutritional source, including fat, carbohydrate, protein, and antioxidants. They are extremely beneficial to our health. One study states,

Frequent nut consumption has been associated with lower concentrations of some peripheral inflammation markers in cross-sectional studies.

This suggests that even though nuts are high in omega 6 fats, they do not have the same inflammatory properties as other omega 6 fat sources.

Another review concluded,

Nuts are complex food matrices containing diverse nutrients and other chemical constituents that may favourably influence human physiology.

It’s pretty clear that nuts and seeds are not the primary culprit putting the omega 6 to omega 3 ratio out of whack. It is more likely to be the mass consumption of processed foods, containing corn or soybean oil, for example.

However, as I’ve said, omega 3 and omega 6 work hand-in-hand together, and while you don’t want your diet to be too high in omega 6 fats, I don’t see the need to avoid healthy sources of this essential fat.

8 Take Away Points

  1. Nuts and seeds are important in the diet, and should be consumed in small quantities — around 1 to 1 1/2 ounces each day.
  2. When buying nuts and seeds always go for raw, unsalted, and unroasted options.
  3. Replace omega 6 rich oils with one which is predominantly monounsaturated fat, for example olive, avocado or macadamia nut oil, or a saturated fat, like unrefined coconut oil.
  4. If buying nut or seed oils, remember they have a tendency to go off very quickly. So store them in the fridge, and go for one in a dark colored, glass bottle, where possible.
  5. Make sure you are getting enough omega 3 fats into your diet, such as oily fish, or take a fish oil supplement.
  6. Limit your intake of processed foods. Most food manufacturers use cheap vegetable oils to mass produce their products. These are extremely unhealthy.
  7. Scrutinize food labels to make sure you are not being tricked by misleading marketing.
  8. Make your own dressings and mayonnaise. And, avoid spreads and margarine completely.

What oils and fats do you use in your diet? Have you tried to cut your intake of omega 6 fatty acids?

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?


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{ 67 comments… read them below or add one }

Julia July 12, 2012 at 11:07 pm

Thanks for this article, very interesting! I am just wondering what you recommend for cooking oils, should we only be using coconut oil to cook with and avoid heating the others (olive, avocado, macadamia)? I haven’t tried coconut oil but will definitely be buying some soon!

Reply

Melanie July 31, 2012 at 1:10 pm

Hi Julia,
I wouldn’t recommend cooking with olive, avocado, or macadamia oils, etc. If you like the flavor they give a dish, just add a little in at the very end of cooking. I would recommend using a little coconut oil, or even a small amount of butter to cook with. I do find the coconut flavor doesn’t suit all recipes, so I will use a little butter for dishes like that.

Reply

Cheap Dinner Ideas July 13, 2012 at 1:58 am

WOW, that’s one heck of an article. Cheers to you! Before reading this, I didn’t even know that there were different “numbers” to the Omega Fatty Acids. I’ll be sharing this with my co-workers, as everyone in the office is on an insane health kick, and it should really open some of their eyes. They think they’re doing everything right, but after reading your article, I can see that some of the dietary choices they’ve been making aren’t up to snuff.

Thanks for the excellent insight.

Reply

Melanie July 31, 2012 at 1:07 pm

Thank you :-)

Reply

Frank July 13, 2012 at 3:29 pm

Love your tutorials, Melanie!

But (you knew that was coming, didn’t you?) … people transitioning to a more healthy diet are often discouraged when they see the prices of things like grass fed beef. We each have to decide if the cost is worth it. There are many factors we can use, but the difference in Omege 3 / 6 ratio is not one of them.

The truth is that there’s a tiny amount of Omega oils in beef so unless you are eating pounds and pounds of beef each day, the ratio simply doesn’t matter. Grass fed beef has about 100 mg of Omega 3 per RAW ounce, only about 23 mg more than grain fed beef … and most of that is cooked away, with cooked grass fed ground beef ending up at 5 mg Omega 3 per ounce. See http://grassbasedhealth.blogspot.com/2011/10/is-grass-fed-beef-really-rich-in-omega.html for the studies.

I talk about the impact of this kind of thing on the uninitiated who think eating healthy is way too complicated at an old blog post at http://lowcarbage.com/update-the-truth-about-beef/

Reply

Melanie July 31, 2012 at 12:59 pm

Hi Frank,
Thanks for your comments. I do appreciate what you are saying, and agreed wholeheartedly. You are certainly right that there are enough barriers for people to get over in terms of eating better every day. I suppose I was suggesting as a “best case scenario,” grass fed beef is a good choice. But it is extortionately expensive, and something I rarely eat myself either. A friend of mine had this study published: http://www.ncbi.nlm.nih.gov/pubmed/20807460 which suggest grass fed beef can contribute omega 3 fats to the diet.

Reply

Frank July 31, 2012 at 1:24 pm

Thanks for the cite to the study, Melanie! It is very interesting to me to see this study, as the extra amount of omega 3 is so small that I can’t imagine it making a difference. But like everything we do in nutrition, it is always more complex than we first thought. I’ll have to edit my blog post to point to that study for a more balanced view.

But I doubt I’ll be adding grass fed beef to my diet. Like you, I find it too expensive. I continue to reduce foods rich in omega 6 (vegetable oils, etc.) and supplement with fish oil (and fish!) to increase omega 3. Fish oil is already part of my diet to help reduce triglycerides (my personal “trifecta” that works is niacin, fish oil and the low carb diet — under a doctor’s supervision).

Reply

Melanie July 31, 2012 at 1:49 pm

Thank you Frank. I do try to provide a balanced approach, too, and always like it when readers point something out to me, or challenge a statement. That’s the best way to increase knowledge, right? :-)

Do you use krill oil as your fish supplement? That is what I am using at the minute, as it is suggested to be better, although I haven’t come to a firm decision about it yet.

Reply

Frank July 31, 2012 at 2:49 pm

I haven’t used krill oil; I’ve been using Carlson “The Very Finest Fish Oil” lemon flavored liquid. It has just enough, just a hint really, of lemon and avoids the fishy taste I get with others. One concern I have with capsules of fish oil is that you don’t know if the oil has gone rancid. I am also on a high dose for triglycerides — three teaspoons gives me the 2400 mg of EPA and 1500 mg of DHA that seems to help the levels. Taking 8 capsules seems like a lot of work compared to three teaspoons full.

I think you avoid the “fishy burp” with krill oil, right?

Cathy in NZ July 14, 2012 at 4:53 am

I have only browsed quickly but as per usual – food seems to be the bane our lives – isn’t it about time the boffins came up with a ‘pill’ that will be just right for everyone!

I eat whatever I want – balancing everything as much as possible – otherwise there really isn’t much point to living!

Reply

Melanie July 31, 2012 at 1:51 pm

I don’t believe in being so rigid you can’t enjoy a little of what you love either, Cathy. It’s always good to know why we should choose a certain food over another though, when we do want to make the best choice.

Reply

Richard July 15, 2012 at 9:19 pm

Neither of these fats are produced by the body, hence the “essential” part, so you must get them via your diet – thank you, I never understood that until now.

Reply

Melanie July 31, 2012 at 1:51 pm
Jesslyn July 16, 2012 at 12:52 am

Hey all,
I do believe that Omega oil is essential to good health. I recently was talking to one of my ex-colleague. He is in his late 50s but looks fit and all. Out of curiosity, I asked what is his secret formula. His reply was “nuts”. i gave that puzzled look before he continued saying that he consumes nuts every single day and believe this is what kept him healthy.

Reply

Melanie July 31, 2012 at 1:53 pm

I am not surprised at all by that response, Jesslyn. That is actually one of my top pieces of advice for people to improve their health, even when they are trying to lose weight :-)

Reply

Lyle March 26, 2013 at 1:22 pm

Melanie, thank you for your post. There is so many articles and blogs that contradict each other especially regarding Omega 3′s and Omega 6′s. It’s very difficult to get a strong feel for what I need to be eating. A little about myself. I have a long history in my family of diabetes and heart disease. Until recently, I was headed down the same path. I’m a 36 year old male and I need to lose a good 25-30 pounds. All of my labs were on the high side of normal and I was quickly spiraling out of control. My diet was horrible. My blood sugar was getting close to the “pre-diabetic” level. So, I decided to make a change. I try to keep my diet simple. I pretty much cut out all breads from my diet .. cut out corn syrup.. stopped drinking sodas. Each day, I’ll eat 2-3 servings of fruit, 3-6 servings of vegetables (mostly peppers, tomatoes, lettuce, onions along with sometimes broccoli, squash, sweet potatoes, asparagus, and carrots). For breakfast, I usually eat pistachios and some raw peppers (no dip). I’ll later have an apple for a snack. For lunch, I usually eat a salad with grilled chicken and black beans topped with fresh pico de gallo and onions. For a snack, I’ll eat another serving to a serving and a half of pistachios and an apple. For dinner, it’s usually some type of turkey chili with black beans or some type of grilled chicken(I’ll go with the lean organic steak option once a week) with veggies. I don’t eat fish, so I take fish oil daily. Here’s my question. Is three servings of pistachios too much? They do a tremendous job of filling me up enough until my next meal or snack. But, all of these articles about having too much Omega 6 in my diet has me a bit freaked out. I really don’t know who to ask, but I’ve read your stuff in the past and I thought you might be able to give me some advice or point me in the right direction. I appreciate your help.

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