Is it time for an oil change?
I recently read that polyunsaturated fats that are higher in omega-6 aren't a good choice. Is it time for me to change oils?Updated: 2020-08-01
Answer Section
Some nutrition experts have begun to wonder if there's a connection between the obesity and the increase in omega-6 fatty acids in the U.S. diet.
Major changes have taken place in the food supply over the past 100 years. Modern agriculture and technology have led to the development and use of polyunsaturated vegetable oils and changes in animal feeds from grass to grain, resulting in oils and foods that are higher in omega-6 fatty acids.
The link between saturated fat and heart disease also led many to move away from using butter and lard to using soybean and other plant oils, further increasing intake of omega-6 fatty acids.
Omega-6 and omega-3 fatty acids are unsaturated fats. Recent research has found that omega-3 reduces inflammation in the body, whereas omega-6 appears to increase it. Recent research has also linked high omega-6 intake with increased leptin resistance (which lessens appetite control and the ability to burn fat) and insulin resistance (which increases the risk of diabetes).
High concentrations of omega-6 fatty acids in the blood increase the development of white adipose (fat) tissue and prevent it from browning, leading to higher risk of weight gain. Brown fat burns calories; white fat stores calories.
Should you limit the use of oils that are higher in omega-6 and switch to ones that are lower? Not all experts agree.
Fortunately, there are healthy food choices you can make if you are considering an "oil change" to lower omega-6 and boost omega-3 fatty acids:
- Olive, avocado, flaxseed and canola oils are lowest in omega-6, have significant amounts of healthy omega-3 fatty acids, and are good sources of healthy monounsaturated fat. Commonly used soybean (often labeled as vegetable), corn, safflower, sunflower and walnut oils contain the highest amounts of omega-6.
- Continue to eat fish twice weekly and switch to leaner meat, low-fat milk and eggs from animals fed grass. Animals raised on high omega-6 grains, such as corn and soy, produce meat, milk and eggs higher in omega-6 compared with grass-fed animals.