What’s the Deal with Omegas?
There is a lot of hype around Omegas, which are fatty acids found in foods we consume, but did you know, not all Omegas are created equal?
Often we hear about Omega-3s which are found in salmon, walnuts and flaxseeds. This is just one part of the equation though. Americans actually consume more Omega-6s, which are found in vegetable oils in chips, cookies and other processed foods.
There are also Omega-9s, but they are consider nonessential, which means the body can produce them on their own. For the sake of this article, we will be focusing on the two types of Omegas that we need to source from food.
Our bodies actually need both types of Omegas, but what tends to happen is Omega-6s are found more naturally in the foods we are consuming since many store-bought products use safflower and sunflower oils which are high in Omega-6. Most Americans eat, on average, about 10 times more Omega-6 fats than Omega-3 fats. While both Omegas are needed, too much Omega-6s have been linked to digestive issues including IBS, inflammation and autoimmune diseases.
In order to optimize our Omegas, we need a balance of 3s and 6s. So how do you achieve this?
1. Check your 6s- Look at the labels on the packaged foods you are consuming to see if they contain many of these hydrogenated oils. Food manufacturers use hydrogenated oils to keep foods fresher for longer.
2. Try to reduce your Omega-6s by choosing fresh snacks(think veggies, hummus, avocado dip). We still need Omega-6s, but the goal is to get these two in balance, so either up your 3s or reduce your 6s.
3. Increase your intake of Omega-3s to balance out your 6s. Omega-3 rich foods are chia seeds, flaxseeds, walnuts, oysters, salmon, sardines.
The first step in any change is being mindful and having the knowledge to make decisions. Now that you know the difference between Omegas and which foods contain each, you can be more diligent about checking labels to keep an eye out for sneaky vegetable oils in your foods and opt for fresher, whole food options.
