Seed Oils: The Omega Balancing Act

There has been a lot of buzz about seed oils over the last few years but ultimately, the issue is far more nuanced. Fats play an important role in cell membranes, fat soluble vitamin absorption, hormone production, energy storage, organ protection, and are important for normal growth and development. While fats are necessary for health, not all fats are created equal. 

There are two main types of dietary fats, saturated and unsaturated.

Saturated fats: found in meats, particularly red meat, lamb, pork, dairy products, and coconut oil. Saturated fats are solid at room temperature. The Dietary Guidelines for Americans recommends no more than 10% of daily calorie intake from saturated fats. Excessive saturated fat intake can contribute to high cholesterol, heart disease, and weight gain.  

Monounsaturated fats: found in avocados, seeds, nuts, and olive oil. Monounsaturated fats are liquid at room temperature.

Polyunsaturated fats: fatty fish, nuts, and seeds. Polyunsaturated fats are liquid at room temperature. 

Trans fats: small amounts are found in meat and dairy but most trans fats are artificially produced and used to be common in processed foods; they were banned in the USA in 2020. 

Omega-3 and omega-6 fatty acids are both “essential” fatty acids, meaning the body cannot produce them on its own and they must be obtained through food and diet. Omega 6 and omega 3 can be found in mono and polyunsaturated form. 

Many have heard about omega 3s, they’re often found in fish oil supplements and fatty fish. Both omega 6 and omega 3 are important for health and people generally consume plenty of dietary omega 6, but often not enough omega 3. 

Omega 6 fatty acids can be found in various seed oils like corn, safflower, and peanut and can be found in many ultra processed foods. Seed oils such as canola and soybean contain a combination of omega 6 and omega 3. Seed oils are made from the seeds of various plants are bleached, refined, deodorized, and heated at high temperatures to make them usable and shelf stable, therefore they are highly processed. 

Omega 3s are anti-inflammatory and are crucial in many processes in the body. Omega 6s can be anti-inflammatory as well, however, in excess quantities or in cases of not enough omega 3 intake, omega 6 fatty acids can promote inflammation and has been linked to heart disease, cancer, inflammatory and autoimmune disorders. Omega 6 fatty acids should make up no more than 5-10% of daily calories. 

Types of omega 3s are: 

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both are found in fish and sea vegetables like seaweed and algae. 

DHA is most abundant in the brain and is an important component of brain’s structural lipids, it is also found in the retina.

Alpha-linolenic acid (ALA) is the form of omega 3 found in plants.

Omega 6 in the diet is usually found in the form of linoleic acid (LA), not to be confused with ALA in omega 3s. LA converts to gamma-linoleic acid (GLA) and can further break down to arachidonic acid (AA). 

The bottom line is we need both omega 6 and omega 3 fatty acids but due to their prevalence in seed oils and processed foods, many consume far more omega 6 than needed and not enough omega 3. If limiting processed foods and mainly using mono and polyunsaturated oils such as avocado or olive oil, you’re likely to still get getting enough omega 6. It will not always make sense to use olive or avocado oil, so if you find yourself reaching for canola or soybean occasionally, don’t sweat it. The problem is more about how much and how often as opposed to boycotting and never using them at all. 

The best strategy for balancing omega 6 and omega 3 is to make sure you’re getting plenty of omega 3!

Flaxseed, chia seeds, hempseed and walnuts are all excellent sources of omega 3 and can be easily incorporated into your daily diet by adding to smoothies, salad dressings, soups, baked goods etc. Aim for 1-2 tablespoons per day. Mackerel, salmon, sardines, anchovies, oysters, herring, caviar, and cod liver oil are also excellent sources of omega 3s. Aim for 2-3 servings per week. 

If looking for an omega 3 supplement, be sure to find one that specifies the amount of DHA and EPA per serving.  The ratio can be anywhere from 1:1 or 1:2 DHA/EPA. Vegan supplements made from sea vegetables are also available. If your supplement doesn’t specify DHA and EPA content, even if it’s fish oil, it’s not likely you are getting what you need from it. 

Check out this omega 3 rich recipe:

Walnut Flax Energy Balls 

Ingredients:

1 cup Medjool dates, pitted

1 cup rolled oats

1 cup walnuts

1/4 cup flax seeds, ground

2 Tbsp chia seeds

1 teaspoon vanilla extract

1/2 teaspoon cinnamon, ground

Pinch of salt

Vegan dark chocolate, melted (for drizzling)

Water, if needed

Instructions:

Add the dates, oats, walnuts, flax, chia, vanilla, cinnamon, and salt to a food processor. Process until the mixture sticks together when pressed. Add water if needed to help them hold together, 1 teaspoon at a time. Don't add too much!

Form the dough into 8 balls, using the palm of your hands. Drizzle each bite with chocolate if desired.

Store the bites in an airtight container in the fridge or freezer.