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Why So Much Talk about Omega-6 Oils Now?
Why are concentrated omega-6 oils and soybean oil a rising concern?
Two words: Processed foods.
Processed foods generally contain the cheapest ingredients possible in order to keep profit margins as high as possible. Cheap soybean oil is associated with declines in:
- Metabolic Health. Lab studies show that soybean oil is one of the most detrimental foods to metabolic health (1).
- Cardiovascular Health: Soybean oil has been shown to cause harmful abnormalities to cholesterol and triglycerides (2).
- Overall health and inflammation: Many studies have concluded that concentrated sources of omega-6 fats increase inflammation in the body (3).
How can you avoid this dangerous, cheap ingredient at all costs?
Be diligent.
5 Steps to Reducing Harmful Oils and Concentrated Omega-6s in Your Diet
- Make as much of your food as you can at home. This is simple and important, but not easy. We all have busy schedules and homemade foods take time. But, you will know what ingredients go into your foods, and you can easily avoid the harmful ones. And you can join the KBK Dinner Club for 5 dinner recipes per week with homemade foods - easy & quick!
- When you do buy commercial foods and condiments, look at every ingredient. Be on the lookout especially for soybean oil, any hydrogenated oils, and the concentrated omega-6 oils listed below.
- Avoid fast food as much as possible. Or, ask what oils are used. Fast food restaurants are also more interested in their bottom line than your health. Avoid foods that are fried or made with soybean oil or "salad oil" specifically.
- When cooking, be careful what oils and fat you use. Here’s a quick list of what to use and avoid, with grams of omega-6s listed per 1 Tablespoon oil:
Use:
- Organic coconut oil (0.4 gm Omega-6)
- Olive Oil (1.3)
- Avocado oil (1.8)
- Occasional Use: high-oleic sunflower (0.5), high-oleic safflower oils (2.0)
Avoid:
- Safflower oil (10.1 gm Omega-6)
- Grapeseed oil (9.5)
- Vegetable Oil (7.9)
- Wheat Germ Oil (7.5)
- Corn Oil (7.3)
- Walnut Oil (7.3)
- Cottonseed Oil (7.0)
- Soybean (7.0)
- Sunflower Oil (5.4)
- Canola Oil (3.0)
5. When taking omega supplements, use supplements that contain only omega-3s, NOT omega-3 and omega-6 combinations. This ones kills me! These combos were first designed to deliver a healthy omega-6 to omega-3 ratio, but did not consider that most modern diets are already overloaded with omega-6 fat! There’s no need to add more.
What Omega-6 to Omega-3 Ratio?
Experts believe that a diet with a ratio of 2:1 omega-6s to omega-3s has historically been the healthiest. That is, for every 2 grams of omega-6 consumed, 1 gram of omega-3 is consumed. However, this is almost impossible in modern times, and a ratio of 4:1 is a good goal (4).
Unfortunately, most Americans' ratio is between 12:1 to 25:1!
Can You Simply Add More Omega-3s?
Adding more omega-3 foods and supplements will certainly help your health and ratio. But, only to a certain extent unless you also work to decrease omega-6 intake.
What About Natural Foods with Omega-6s?
What about the whole foods from which these harmful oils are derived? Like nuts? And seeds?
While all nuts and seeds, along with meat and grains and everything else, contain omega-6s and should be consumed in moderation, they do not contribute to the omega-6s nearly as significantly as their oils. Whole nuts contain fiber, protein, and other whole food nutrients that slow the digestion and metabolism of the fats. They have redeeming healthful qualities.
Soybean oil does not.
Bottom Line
Be diligent in removing soybean oil from your diet, as well as other highly concentrated omega-6 harmful oils. Make as much food as possible at home using healthy oils, look at all ingredients in processed foods, avoid fast food, and supplement with a high-quality omega-3-only supplement.
Recipe of the Week
I shared my current favorite salad dressing recipe a few weeks back (find it here). Today, I'll share one I've loved for 15 years. Of course, both only have amazingly healthful ingredients, and no harmful oils!
Click here this Delicicous Asian Ginger Dressing Recipe
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