Omegas Unpacked

Seed oils have been under fire, labeled as toxic and even lethal. But that's not the truth—it really isn't. Instead of blaming seed oils, it's important to understand what type of fat they contain and how they fit into the bigger picture of health.

Seed oils are often villainized because they are rich in omega-6 fatty acids. You've probably heard omega-6s described as the "evil twin" to omega-3s. Both omega-3s and omega-6s are essential fatty acids, meaning our bodies can't make them on their own and we have to get them from food. While it's true that omega-3s generally support the resolution of inflammation and omega-6s help produce compounds involved in the inflammatory response, that's not a bad thing—in fact, it's exactly how our bodies are designed to work.

Our bodies need inflammation to be alive. Without it, our blood wouldn't clot to stop a cut from bleeding, and our immune system wouldn't be able to respond to infection. These are normal, necessary processes that keep us alive, and omega-6 fatty acids play an important role in supporting them.

So if omega-6s are essential, why do they get such a bad reputation?

The issue isn't that we eat omega-6s. The issue is that we don't eat enough omega-3s.

The American diet and processed foods are full of omega-6-rich ingredients and seed oils, so getting enough omega-6 isn't typically the problem. The real area of focus should be increasing omega-3 intake. That's because these fats work together, and the balance between them matters. Ideally, omega-6s and omega-3s are consumed at roughly a 4:1 ratio. However, the standard Western diet often reaches 15:1 or even 20:1, heavily favoring omega-6s simply because our food environment is saturated with processed foods made with seed oils while omega-3-rich foods are consumed far less often.

This is where people get thrown off. Many assume the solution is to eliminate seed oils altogether, when the more practical and evidence-based approach is to increase omega-3 intake.

Omega-3s come in three main forms: ALA, EPA, and DHA. ALA is found in foods like walnuts, flaxseed, and chia seeds. EPA and DHA are primarily found in fatty fish such as salmon, sardines, herring, mackerel, and trout.

Instead of fearing omega-6s, think about balancing them. Rather than trying to eliminate seed oils at all costs, focus on adding more omega-3-rich foods to your diet. Nutrition is rarely about labeling foods as "good" or "bad" it's about understanding the bigger picture and finding balance.