fish oil benefits
Fish Oil Benefits

Omega-3: The Good Fat

written by Vin Kutty

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If you’re expecting yet another ‘Don’t eat butter and lard’ article, you’re in for a surprise.

There are two families of essential fats: Omega-3 and Omega-6.

Both types of fats are critical for survival. If you don’t get enough, you can die. These two fats cannot be generated in your body – it must be consumed through your diet.

Occasionally, you’ll hear about Omega-9. Omega-9 is NOT essential because your body can make Omega-9 from Omega-6.

You should:
butter

  • MODERATE: Saturated fats like cream, butter, and lard.
    • DO NOT AVOID THESE FATS! This must be slightly shocking to read on an Omega-3 website. We understand.
    • As scientists understand fats and their role in our health, we need to keep up and alter our diets accordingly.
    • Limited amounts of saturated fats are necessary for proper cell membranes.
    • The same goes for Cholesterol. Big-bad-cholesterol is not-so-bad after all.
    • Your body NEEDS cholesterol for many functions.

trans fat

  • AVOID: Trans fats found in snacks, fried foods, pastries, and margarines.
    • Trans-fats in processed foods are man-made. Trans-fats rarely occur in nature.
    • Look for the words “partially hydrogenated oil” in the nutrition panel of processed foods. It is the food industry language for trans fat.
    • Food processors use trans fat because it is cheap and lasts a long time. Many fast food outlets still use trans fats to deep-fry because it can be used over and over.

Corn oil is a source of Omega-6

  • AVOID: Omega-6: Corn oil, Soy oil (often sold as Vegetable oil), Sunflower oil and Safflower oil.
    • That’s right! We said ‘Avoid Omega-6.’
    • Why? Because our diets and these oils are too high in Omega-6.
    • Omega-6 and Omega-3 compete for positions in your body’s tissues. And Omega-6 usually wins because there is so much of it in our diet.
    • We used to eat Omega-3 and 6 in roughly equal parts. Now our diets contain almost 20 to 30 times more Omega-6.
    • Too much Omega-6 makes is hard for Omega-3 to do its job.
    • As a result, your daily need for Omega-3 keeps increasing.
    • Replace your corn and vegetable oil with Coconut or Olive oil instead.

When there is not enough Omega-3 or 6, your body will make do with Omega-9. This has serious health consequences.

Similarly, when there is not enough Omega-3, your body will make do with Omega-6. This has even more serious health consequences.

For ideal health, you need 2 parts Omega-6 to 1 part Omega-3 in your diet. But the average American diet has 20 to 30 parts Omega-6 to 1 part Omega-3. This is a recipe for disaster!

Why Too Much of a Good Thing (Omega-6) is a Recipe for Disaster?

Omega-3 and Omega-6 compete for the same position in our tissues. When there are 2 parts Omega-6 and 1 part Omega-3 in your diet (ideal ratio), Omega-3 always wins.  But the average American diet has 20 to 30 parts Omega-6 and 1 part Omega-3.
Corn oil from snacks contain Omega-6

This imbalance has severe consequences: excess Omega-6 fats cab be pro-inflammatory. In other words, in excess, they may cause joint pain, obesity, and several chronic illnesses.

And they out compete Omega-3 for spots in your body’s tissues.  So you have to continue taking more and more Omega-3 for it to be effective.

If you eliminate Corn oil and Soy (vegetable) oil and any foods with it from your diet, your Omega-3 pills will become super-powered!

  1. Hi Vin,
    My family uses palm oil for cooking for years but switch to canola oil few years ago as it was touted as a healthier oil. We recently switch to sunflower oil after some says canola oil comes from the rapeseed and has serious side effects. Now it seems sunflower oil is not good either! Too much omega 6 and higher trans fat than other cooking oils.

    I’m getting confused especially after reading that palm oil has very low omega 6. What are you thoughts on cooking oil to use? Should I switch back to palm oil?

    Thanks!
    Chris

    • Hi Chris – palm oil and coconut oil are extremely healthy and ideal for preventing chronic health issues from high-Omega-6 caused by seed oils like canola, sunflower, soy or corn oil. I would go back to palm or coconut oil or butter.

  2. SO AS A 57 YEAR OLD WOMAN WITH A RELATIVELY HEALTHY DIET BUT CHOLESTEROL WAS 6.5 australian…SHOULD I SUPPLEMENT AT ALL…NOW THERE PROMOTING HEMP SEED OIL…WHICH APPARENTLY HAS THE RIGHT RATIO OF OMEGA 6 AND 3. IS THIS A GOOD ALTERNATIVE,,,,very confused…..

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