Omega-6 Fats - Good, Bad, or Indifferent
November 15, 2007
Which oil is the “best”? That’s what everyone wants to know.
Olive oil, Flaxseed oil, Fish oil - which is the best?
In reality none of them are the best. Those oils are high in monounsaturated fat and omega-3 fats; but there are other important fats that you should consume.
One type of oil that people swear are oils high in the short chain omega-6, linoleic acid. Quoting the “inflammatory” properties of omega-6s. In reality this is a weak argument.
I’ve written before about the differences between omega-3 fats - alpha-linolenic (from flax) vs. EPA and DHA (from fish)
Omega-6 fats come in two main “flavors” - short (linoleic acid) and long (arachidonic acid) chain. These fats are very different. Arachidonic acid gets directly converted to pro-inflammatory compounds (Note: This is an over simplification as the compounds can also be anti-inflammatory - confusing huh?).
Linoleic acid doesn’t easily get converted to arachidonic acid. The data supporting the inflammatory effects of linoleic acid are hard to find.
What many people don’t realize is that the research supporting the health benefits of omega-6 polyunsaturated fats is waaaay better then that supporting the health benefits of monounsaturated fats -shocker huh? But that is a topic for another post.
Another thing to consider is that nuts contain omega-6 polyunsaturated fats. People avoid oils high in omega-6 polys but then suck down nuts and seeds with no hesitation.
The key here is balance. You need monounsaturated fats, omega-6 polyunsaturated fats, omega-3 polyunsaturated fats, and saturated fats. Eat them all, everyday.
In regards to oils don’t stop at fish, flax, and olive. Eat canola, toasted sesame, coconut, and peanut oil as well.
-
Naked Nutrition Network 2.0
-
Subscribe To Mike's Blog RSS Feed
