When we cook, vegetable oils often factor into the equation—sautéed, fried, and other cooking methods often require their use. Yes, they add flavor and ease of cooking to our foods, but are vegetable oils good for us?
The most common linoleic acid in vegetable oil is omega-6 fatty acid, an important nutrient that our bodies cannot synthesize by themselves—but its impact on our health remains controversial. Many vegetable oils contain both omega-6 and omega-3, what is their optimum ratio and how do we choose which oils to use?
Some would consider linoleic acid to be a “friend” to our health—a superhero who fights heart disease, raises good cholesterol levels, and helps control blood sugar—a view based on scientific studies. Here are a few examples:
Fatty acids are divided into “saturated” fatty acids and “unsaturated” fatty acids. Most animal fats are saturated, while most of the fats from plant sources are unsaturated. Both omega-6 and omega-3 contain essential fatty acids that can only be obtained from food, such as linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid.
In modern-day diets, there is a tendency to consume an excess of omega-6 fatty acids while not obtaining enough omega-3 fatty acids. This imbalance in the omega-6 to omega-3 ratio can have negative health implications.
Traditionally, the omega-6 to omega-3 ratio in diets was around 4:1 or lower. However, in contemporary Western diets, this ratio has significantly increased to about 20:1 or even higher. This dietary shift can contribute to an excessive and sustained inflammatory response in the body, leading to chronic low-grade inflammation.
Chronic inflammation is thought to be associated with many physical and psychological disorders.
Results of a study published in The Clinical Journal of Pain in 2018 demonstrated that among adult participants with knee pain, those with a high Omega-6:Omega-3 ratio suffered more clinical pain and functional limitation, as well as with higher experimental pain sensitivity, and psychosocial distress.
A diet high in omega-6 fatty acids may also increase the risk of obesity. A review of studies published in Nutrients in 2016, showed that the omega-6 to omega-3 ratio has been found to have a significant impact on the development of obesity. An imbalance in this ratio, particularly with an excessive intake of omega-6 fatty acids, can contribute to obesity through various mechanisms.
One such mechanism involves the production of eicosanoids derived from arachidonic acid, an omega-6 fatty acid. Eicosanoids have pro-inflammatory properties and can promote adipose tissue growth, insulin resistance, and increased fat storage, all of which can contribute to obesity development.
However, increasing the intake of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can help rebalance the omega-6 to omega-3 ratio and counteract the negative effects of obesity.
Achieving a balanced omega-6 to omega-3 ratio is important for overall health and plays a role in the prevention and management of obesity. Therefore, a reduction of omega-6 and an increase in omega-3 fatty acids in the diet is advised.
Blood tests can detect the ratio of omega-6 to omega-3 in our blood. The ideal ratio of omega-6:omega-3 is 1: 1 to 4:1. If yours exceeds this level, you may need to consider adjusting your diet to balance the ratio.
Cooking oils such as soybean, corn, sunflower, peanut, sesame, cottonseed, and rice bran oil are all high in omega-6 fatty acids.
For healthier cooking options select well-sourced, high-quality oils, rich with omega-3 content, such as olive and avocado.
Fast foods and processed foods including granola bars, corn and potato chips, and condiments such as mayonnaise are all high in omega-6 and should be avoided.
Instead, choose foods rich in omega-3 fatty acids such as salmon, mackerel, flaxseeds, avocados, and walnuts to adjust the ratio of omega-6:omega-3 in the body.
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