I’ve officially gone down the omega fatty acids rabbit-hole and find myself very confused as to how nuts and seeds can possibly be healthy when they are loaded with fat and many contain omega 3-6 ratios of upwards of 1:40.
Wouldn’t this essentially make many nuts and seeds inflammation machines? Eating just a handful or two of some of my favorites (sunflower seeds and almonds, in which I easily eat more many days) would, theoretically, COMPLETELY throw off your ratio for the day even if you had a little bit of salmon with it.
Or does omega 6 consumption only affect your ratio in regards to ALA consumption due to its need of being converted, and can be neglected as long as you get adequate amounts of DHA/EPA?
It makes sense to me that the fats in vegetable oils are unhealthy due to oxidation caused by the heating process. However, if your ratio is affected by pure omega-6 intake, I don’t understand how nuts and seeds don’t destroy the ratios of even normal people who are consuming fish a few times a week.
Any clarifications are appreciated!
Omega-6 fats, which we get mainly from vegetable oils, are also beneficial. They lower harmful LDL cholesterol and boost protective HDL. They help keep blood sugar in check by improving the body’s sensitivity to insulin. Yet these fats don’t enjoy the same sunny reputation as omega-3 fats.
The main charge against omega-6 fats is that the body can convert the most common one, linolenic acid, into another fatty acid called arachidonic acid, and arachidonic acid is a building block for molecules that can promote inflammation, blood clotting, and the constriction of blood vessels. But the body also converts arachidonic acid into molecules that calm inflammation and fight blood clots.
The critics argue that we should cut back on our intake of omega-6 fats to improve the ratio of omega-3 to omega-6s. Hogwash, says the American Heart Association (AHA). In a science advisory that was two years in the making, nine independent researchers from around the country, including three from Harvard, say that data from dozens of studies support the cardiovascular benefits of eating omega-6 fats (Circulation, Feb. 17, 2009). “Omega-6 fats are not only safe but they are also beneficial for the heart and circulation,” says advisory coauthor Dr. Dariush Mozaffarian, an assistant professor of medicine at Harvard-affiliated Brigham and Women’s Hospital.
It turns out that the body converts very little linolenic acid into arachidonic acid, even when linolenic acid is abundant in the diet. The AHA reviewers found that eating more omega-6 fats didn’t rev up inflammation. Instead, eating more omega-6 fats either reduced markers of inflammation or left them unchanged. Many studies showed that rates of heart disease went down as consumption of omega-6 fats went up. And a meta-analysis of six randomized trials found that replacing saturated fat with omega-6 fats reduced the risk of heart attacks and other coronary events by 24%. A separate report published in the American Journal of Clinical Nutrition that pooled the results of 11 large cohorts showed that replacing saturated fats with polyunsaturated fats (including omega-6 and omega-3 fats) reduced heart disease rates more than did replacing them with monounsaturated fats or carbohydrates.
The latest nutrition guidelines call for consuming unsaturated fats like omega-6 fats in place of saturated fat. The AHA, along with the Institute of Medicine, recommends getting 5% to 10% of your daily calories from omega-6 fats. For someone who usually takes in 2,000 calories a day, that translates into 11 to 22 grams. A salad dressing made with one tablespoon of safflower oil gives you 9 grams of omega-6 fats; one ounce of sunflower seeds, 9 grams; one ounce of walnuts, 11 grams.
Most Americans eat more omega-6 fats than omega-3 fats, on average about 10 times more. A low intake of omega-3 fats is not good for cardiovascular health, so bringing the two into better balance is a good idea. But don’t do this by cutting back on healthy omega-6 fats. Instead, add some extra omega-3s.
https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
Linolenic acid typically only shows positive effects in actual human science. Currently I’m unaware of a study that specifically affects the ratio rather than just increasing omega-3 fatty acids.
Vegetable oils are fine. They outperform butter and other saturated fat lipids every time.
Yes, the consumption of omega 6 fats (linoleic acid) should be limited to a small amount. Ratio doesn’t really matter, as high intake of omega 3 fats does not cancel the deleterious effects of too much omega 6 consumption. Thus the total linoleic acid amount matters and it shouldn’t exceed 2%-3% of daily calories. That means that intake of nuts high in linoleic acid should be also restricted to relatively small amounts. There are some nuts that are quite low, like macadamia nuts.