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Pictured Recipe:Spring Roll Salad
You know the omega-3 fatty acids in foods like salmon and flaxseed are good for you, but what about their less-talked-about cousin, omega-6s? We get this polyunsaturated fat from nuts, seeds and plant-based oils. Canola, peanut and sesame oils provide moderate amounts of omega-6s. Soy, corn, cottonseed, safflower and sunflower oils, are higher in omega-6 fats.
But while omega-3s are anti-inflammatory, omega-6s have a reputation for increasing inflammation and many people have been told to avoid omega-6 fatty acids.Now, several new studies suggest this decades-long bad rap may not be deserved.
Anti-Inflammatory Recipes
Omega-6 History
The Science on Omega-6s
Why the Switch?
Jyrki Virtanen, Ph.D., one of the University of Eastern Finland researchers studying omega-6s and inflammation, says that our previous understanding was far too simplistic. Yes, omega-6s can create inflammatory compounds. “However, that is only one side of the story,” he says. “Arachidonic acid also creates molecules that reduce inflammation.” And the body tightly regulates the process that converts linoleic acid into arachidonic acid. “People who recommend eating fewer omega-6s think-erroneously-that high linoleic acid intake increases arachidonic acid levels and inflammation. But only a tiny amount of linoleic acid converts to arachidonic acid.” So, these fats aren’t inflammatory villains and limiting how much you eat likely won’t impact levels of arachidonic acid anyway.
Besides, the old assumption fails to look at the big picture. True,Americans get more omega-6s, in part because we’re eating more processed foods, which are sources of these fats. However, pinning the concurrent rise in disease on omega-6s doesn’t account for ingredients that may be the real culprits in these foods, like refined white flour and added sugars, which are known to promote inflammation.
What to Know Now
It’s still important to get omega-3s, but we don’t need to demonize omega-6s, says Eric Rimm, Sc.D., professor of epidemiology and nutrition at Harvard: “Large, long-term studies show that omega-6s are some of the healthiest fats in the diet,” he says. “People who have the most omega-6s in their diets even live the longest. That’s a clear message to me that people should not be stressing about getting too much omega-6s.” It is however, a good idea to cut back on processed foods and eat more whole foods.
Omega-3 Foods
Recipe Shown:Roasted Salmon with Smoky Chickpeas & Greens
Salmon
Flaxseed
Chia seeds
Canola oil
Hemp seeds
Walnuts
Omega-6 Foods
Sunflower seeds
Pumpkin seeds
Almonds
Turkey
Read On!
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