Milly Gaines
Omega-6 fatty acids are essential nutrients that promote a healthy heart and are found in many foods, particularly vegetable oils, seeds, and nuts. However, the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6, which predisposes humans to supraphysiologic inflammatory responses and perpetuates chronic low-grade inflammation. To reduce your omega-6 intake, you can avoid processed seed and vegetable oils that are high in omega-6, as well as the processed foods that contain them. You can also reduce your intake of eggs and meats, which have some built-in Arachidonic Acid and cholesterol.
How to reduce omega 6 in diet
| Characteristics | Values |
|---|---|
| Average omega 6 intake | 17,000 mg daily |
| Recommended omega 6 intake | 11-22 mg daily |
| Omega 6 to omega 3 ratio | 2:1 to 4:1 |
| Omega 6 rich foods to avoid | Vegetable oils, seeds, nuts, eggs, meat |
| Omega 6 rich oils to avoid | Sunflower, corn, soybean, cottonseed, sesame seed, safflower |
| Cooking oils low in omega 6 | Butter, ghee, coconut oil, olive oil |
| Foods to eat | Fatty fish, fresh or frozen vegetables, rice, beans, lentils, fat-free dairy products |
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What You'll Learn
Avoid processed seed and vegetable oils
The Western diet typically contains an excess of omega-6s relative to omega-3s, which is believed to be a serious health problem. Scientists have hypothesised that a diet high in omega-6s but low in omega-3s increases inflammation, potentially raising the risk of various diseases.
One of the best ways to reduce your omega-6 intake is to avoid processed seed and vegetable oils that are high in omega-6, as well as the processed foods that contain them. Vegetable and seed oils are highly processed and easily damaged during cooking. They are also believed to be a leading driver of climate change, as more land is devoted to vegetable oil crops than to all vegetables, fruits, legumes, nuts, roots, and tubers combined, resulting in record rates of deforestation.
Some of the most common vegetable and seed oils that contain high amounts of omega-6 include:
- Sunflower oil
- Corn oil
- Soybean oil
- Cottonseed oil
- Safflower oil
- Canola oil
If you are concerned about omega-6 fatty acids, it is recommended to use vegetable oils that contain low amounts of omega-6 fatty acids, such as olive oil, butter, ghee, coconut oil, and palm oil.
It is important to note that the evidence surrounding the health impact of seed oils is still evolving, and some studies suggest that it is not the seed oils that are to blame for the increased risk of obesity and other conditions, but rather the ultra-processed foods that contain them.
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Reduce insulin-spiking foods
To reduce insulin-spiking foods in your diet, it is important to understand which foods cause insulin spikes. Carbohydrates, especially refined carbohydrates, are a common culprit. This includes white bread, pasta, rice, and most breakfast cereals. These foods have been stripped of their fibre during processing, which slows digestion and helps regulate blood sugar. Opt for whole grains such as whole-grain bread, whole-wheat pasta, brown rice, quinoa, amaranth, buckwheat, and hulled barley.
Starchy vegetables like potatoes, peas, and corn also contain significant amounts of carbohydrates and should be paired with low-GL foods such as lean proteins and healthy fats. Non-starchy vegetables like broccoli, cauliflower, cabbage, and lettuce are better options as they contain fewer carbohydrates.
Sugary drinks, such as soda, juice, and sports drinks, can also cause insulin spikes. These drinks are often loaded with sugar and quickly raise blood sugar levels. Even fruit juices, which contain natural sugars, can cause spikes, so it is best to opt for whole fruits, which are packed with vitamins, minerals, antioxidants, and fibre.
Fast food is another major contributor to insulin spikes. Burgers, french fries, buns, breading, condiments, and fried foods are not only high in fat and calories but also in sugar and refined carbohydrates. A single burger can contain as much sugar as a candy bar.
Processed foods, especially those containing trans fats, should be limited. Baked goods, such as cakes, cookies, and pastries, often fall into this category. Additionally, seed and vegetable oils, such as soybean, sunflower, corn, and cottonseed oils, are high in omega-6 and should be used sparingly. Instead, opt for cooking with butter, ghee, coconut oil, or olive oil, which have lower omega-6 content.
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Eat whole foods with plenty of magnesium, zinc, and vitamins C, B3, and B6
To reduce omega-6 in your diet, it is recommended to eat whole foods with plenty of magnesium, zinc, and vitamins C, B3, and B6.
Magnesium is an essential nutrient involved in various bodily functions, such as obtaining energy from food, muscle and nerve function, and blood clotting. Good sources of magnesium include wholegrain cereals, nuts, legumes, dairy foods, meat, and green leafy vegetables.
Zinc is required for the normal functioning of the immune and reproductive systems and is also involved in metabolic pathways, cell division, and the growth and repair of body tissue. Zinc is found in many foods, including meat, shellfish, dairy, whole grains, beans, lentils, nuts, seeds, and eggs.
Vitamin C is important for overall health and can be found in citrus fruits, peppers, broccoli, and spinach.
Vitamin B3, or niacin, is involved in energy release from food and can be found in meat, poultry, fish, whole grains, bread, fortified cereals, soya beans, nuts, and some fruits and vegetables.
Vitamin B6 is also involved in energy release and can be found in similar food sources, including meat, poultry, fish, whole grains, bread, fortified cereals, nuts, and some fruits and vegetables.
By incorporating these whole foods into your diet, you can help ensure adequate intake of these important nutrients while also working towards reducing your omega-6 intake.
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Consume more omega-3 fatty acids
Consuming more omega-3 fatty acids is an important part of reducing omega-6 in your diet. Omega-3 fatty acids are essential nutrients that perform important functions in your body and support your heart health. Omega-3s are polyunsaturated fats that your body cannot produce in sufficient quantities, so they must be obtained from food sources.
Fatty fish, such as salmon and mackerel, are excellent sources of omega-3s. The American Heart Association recommends that people without a history of heart disease consume at least two servings of fish per week (6-8 ounces total). If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids, but it is important to consult your healthcare provider to determine the appropriate amount for you.
In addition to fatty fish, flaxseed and chia seeds are also good sources of omega-3s. If you are unable to obtain sufficient omega-3s from your diet, fish oil supplements may be beneficial, but these should only be taken under the guidance of a healthcare professional as they can have side effects and interfere with certain medications.
Meat, eggs, and dairy products from grass-fed animals can also be eaten in moderate quantities as part of a diet high in omega-3s. These animal-based sources of omega-3s are optimal because the animals have not been fed grain-based feeds containing soy and corn, which reduce their omega-3 content. Even conventionally raised meat can be healthy as long as it is not processed, but leaner cuts of meat are preferable as they contain less omega-6.
By increasing your consumption of omega-3 fatty acids from these sources, you can help to balance your omega-6 to omega-3 ratio, which has been distorted by the typical Western diet. This imbalance is believed to contribute to excess inflammation in the body and increase the risk of various diseases. Therefore, consuming more omega-3 fatty acids is an important strategy for improving your health and reducing omega-6 in your diet.
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Limit intake of nuts to a handful per day
Nuts are a nutritious food that should be part of everyone's diet. They are packed with minerals, vitamins, and prebiotics. However, nuts are also rich in omega-6 fatty acids, and excessive consumption can lead to an imbalance of omega-6 and omega-3 fatty acids in the body. This imbalance is associated with an increased risk of inflammation and various diseases.
To maintain a healthy balance of fatty acids, it is recommended to limit nut consumption to a handful per day. This moderate intake ensures that you still benefit from the nutrients nuts have to offer while managing your omega-6 intake. A handful of nuts can provide a good source of omega-3 fatty acids, which help maintain a balanced ratio of these essential fats in your diet.
It is important to be mindful of the type of nuts you consume. For example, walnuts are an excellent source of omega-6, containing 10.8 grams per ounce, but they also provide omega-3 fatty acids. Other nuts, such as cashews, are also high in omega-6 fatty acids and can be used to create cashew cream, a versatile ingredient in many dishes.
By limiting your nut consumption to a handful per day, you can help maintain a balanced ratio of omega-6 to omega-3 fatty acids in your diet, which is crucial for optimal health. This simple step is a direct and effective way to reduce your omega-6 intake and bring it closer to the levels our ancestors consumed, which is believed to be healthier.
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Frequently asked questions
The single most important thing you can do to reduce your omega-6 intake is to avoid processed seed and vegetable oils that are high in omega-6, as well as the processed foods that contain them. Vegetable oils include sunflower, corn, soybean, and cottonseed oils.
Eat fatty fish and fresh or frozen veggies in unlimited quantities, but you should also incorporate rice, beans, lentils, and fat-free dairy products. Meat, eggs, and dairy products from grass-fed (pastured) animals can be eaten in moderate quantities.
A diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation. An omega-6 to omega-3 ratio that is too high may contribute to excess inflammation in the body, potentially raising the risk of various diseases.
