The Macros: Omega 6 Fats

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The first part of this series covers macronutrients, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Let get into Omega 6 Fats,

Omega-6 fatty acids are a type of polyunsaturated fat, which are essential fats that your body needs for various functions but cannot produce on its own. This means they must be obtained through your diet. Omega-6 fatty acids are primarily used by the body for energy. The most common omega-6 fat is linoleic acid, which can be converted into longer-chain omega-6 fats such as arachidonic acid (AA). 

Omega 6 fats are commonly demonized in the health community, and this is not without reason: The western diet contains a disproportionate amount of these fats, which can be linked to inflammation and disease. But omega 6 fats are to some extent misunderstood; let’s look closer. 

The Health Benefits Of Omega 6 Fats

Perhaps unexpected by most, but there are some health benefits associated with a proportionate intake of Omega 6 fatty acids. Omega-6 fatty acids play several important roles in your body and offer various health benefits when consumed in appropriate amounts as part of a balanced diet. Here are some of the key health benefits associated with omega-6 fatty acids:

1. Cellular Health: Omega-6 fatty acids are integral components of cell membranes throughout the body. They help maintain the structural integrity and fluidity of cell membranes, which is vital for proper cell function.

2. Brain Function: They are essential for normal brain function and development. Omega-6 fatty acids help in the formation of healthy neural pathways and are critical for maintaining cognitive and behavioral functions.

3. Reproductive Health: These fatty acids play a role in reproductive health by supporting the production of hormones that regulate many bodily processes, including reproduction.

4. Bone Health: Omega-6 fatty acids may help in regulating bone metabolism, thereby potentially aiding in the prevention of bone density loss as one ages.

5. Hair and Skin Health: They contribute to maintaining healthy skin and hair. Omega-6 fatty acids can promote skin repair, moisture retention, and elasticity. They also may support hair growth and overall hair health.

6. Regulation of Metabolism: Omega-6 fatty acids can influence metabolic processes, such as insulin sensitivity and fat metabolism, which are crucial for energy production and overall metabolic health.

7. Inflammatory Response: Although omega-6 fatty acids are often associated with promoting inflammation, they are also involved in the body’s natural response to injury and infection. The key is maintaining a balance between omega-6 and omega-3 fatty acids in the diet, as this balance can help manage and reduce chronic inflammation.

So, if omega 6 fats are good, how can they also be bad? The typical modern diet often provides excessive omega-6 fatty acids compared to omega-3 fatty acids, which can disrupt these benefits and potentially lead to chronic inflammatory conditions. While omega-6 fatty acids are essential and provide numerous health benefits, problems can arise when they are consumed in disproportionate amounts, especially relative to omega-3 fatty acids. The issues associated with disproportionately high intake of omega-6 fatty acids are:

Inflammation: Excessive consumption of omega-6 fatty acids, particularly arachidonic acid, can lead to the production of pro-inflammatory chemicals. Chronic inflammation is linked to various health problems, including cardiovascular diseases, arthritis, and other inflammatory conditions. A diet high in omega-6 but low in omega-3 fatty acids can exacerbate this inflammatory response.

Increased Risk of Chronic Diseases: Imbalances between omega-6 and omega-3 fatty acids are associated with an increased risk of chronic diseases. Studies suggest that a high ratio of omega-6 to omega-3 fatty acids can contribute to the development of cardiovascular disease, type 2 diabetes, obesity, metabolic syndrome, and certain types of cancer.

Impact on Mental Health: Some research indicates that high levels of omega-6 fatty acids, relative to omega-3s, may adversely affect mental health. This imbalance is linked to an increased risk of mood disorders, such as depression and anxiety.

Competition with Omega-3 Fatty Acids: Omega-6 and omega-3 fatty acids utilize the same enzymes for their metabolism. An excess of omega-6 fatty acids can inhibit the conversion of plant-based omega-3 fats (such as alpha-linolenic acid) into the more biologically active forms (EPA and DHA), which are crucial for brain health and reducing inflammation.

Obesity: Some studies suggest that a high intake of omega-6 fatty acids, contributing to a high omega-6/omega-3 ratio, might be linked to increased levels of obesity. This is due to their role in fat metabolism and energy storage.

Where Are Omega 6 Fats Found?

Omega-6 fatty acids are found in a wide variety of foods, primarily in certain oils, nuts, seeds, and processed foods that contain these oils. Here’s a breakdown of some common sources, and whether you should include them in your Kaufmann Diet. 

Nuts and Seeds

These are all good sources of omega 6 (and omega 3 fats) on The Kaufmann Diet. 

1. Walnuts: While known for their omega-3 content, walnuts also contain a substantial amount of omega-6.

2. Pine Nuts: High in omega-6, and used in a variety of dishes and pesto sauce.

3. Pumpkin Seeds: These seeds are a good source of omega-6 as well as other minerals and nutrients.

4. Sesame Seeds and Sesame Oil: Common in Asian cuisine and used in the making of tahini.

Meats and Eggs

Chickens fed on grain diets can have higher levels of omega-6 in their fat. The same goes for eggs. That’s why range fed is recommended on The Kaufmann Diet (preferably fed no antibiotics or hormones either).

Processed Foods

Many processed foods contain high levels of omega-6 fatty acids because they are made with oils that are rich in these fats. This includes snack foods like chips, crackers, and other packaged snacks; fast food; and frozen meals. This also includes things like margarine and shortening; these contain hydrogenated oils high in omega-6. These are foods you should be avoiding; this will help lower your intake of omega 6 fats almost instantly. 

Oils

These include, sunflower oil, corn oil, safflower, and soybean oil. Most of these are ill-advised on the Kaufmann Diet, because of their source (corn, soybean). There are plenty of other healthier oils to choose from.

The Kaufmann Diet and Omega 6: Balancing Omega-3 Intake

To mitigate the potential risks of omega 6 fats––and importantly, to glean their benefits as well––it’s important to focus not only on reducing omega-6 intake but also on increasing omega-3 fatty acids in the diet. This is an easy thing to do on the Kaufmann Diet, but some tips include:

Focus on Kaufmann Diet approved sources of omega 6 fats, which also typically have higher omega 3 content

Choose oils with a better omega-6 to omega-3 ratio, such as olive oil

Increase intake of omega-3-rich foods, like fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts

Supplement with things like fish oil or other omega 3 supplements when necessary. 

Eliminate processed foods. Most are eliminated on the Kaufmann Diet. 

Ideal Ratio of Omega-3 to Omega-6

The optimal ratio of omega-3 to omega-6 fatty acids in the diet has been widely discussed. Historically, human diets may have been closer to a 1:1 ratio. However, especially Western diets, the ratio can be skewed towards omega-6 fatty acids, with typical ratios ranging from about 10:1 to 20:1 or more in favor of omega-6. Health experts often recommend aiming for a lower ratio of omega-6 to omega-3 fatty acids, suggesting:

A ratio of around 4:1 to 2:1 is considered more beneficial and can help reduce inflammation and the risk of chronic diseases.

Some recommend getting as close to a 1:1 ratio as practically possible, especially for those dealing with chronic inflammatory conditions.

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