Excess Omega-6 May Take the Goodness Out of Your Trusted Cooking Oil

For decades, vegetable oils such as soybean, sunflower, safflower, and even olive oil have been seen as “healthy choices” compared to ghee, butter or other traditional fats. While these oils do contain good fats, they are also high in one type of fat called omega-6, which becomes a problem when it is not balanced with enough omega-3 fats.

Omega-6 and Omega-3 Imbalance
Humans originally ate diets that had a natural balance of two main types of polyunsaturated fatty acids (PUFAs), omega-6 and omega-3 fats. However, with the widespread use of oils rich in omega-6 (like soybean and corn oil), this balance has been lost. In Western countries, the ratio of omega-6 to omega-3 is now often 20 to 1, instead of close to 1 to 1.

For example, in the U.S., consumption of soybean oil shot up almost a thousand times between 1909 and 1999. This led to much higher intake of omega-6, and much lower levels of important omega-3 fats in the body. These omega-3s are crucial for keeping the immune system calm instead of constantly inflamed.

Why Too Much Omega-6 is Harmful
Found in fish, flaxseed, chia, and walnuts, omega-3 fats help reduce inflammation and support good metabolism. But too much omega-6 does the opposite. It increases inflammation and makes it harder for the body to burn fat properly.

This imbalance leads to obesity, diabetes, heart disease, allergies, and other inflammatory problems. When omega-6 is too high, the body tends to store more harmful white fat and stops “browning of fat,” which burns calories. It also creates chemicals that damage the heart and joints and can worsen conditions like asthma.

Too much omega-6 can also mess with hormones like leptin and insulin, which control appetite and blood sugar. This can make you hungrier, raise blood sugar, and lead to weight gain. In contrast, omega-3 fats help the body burn fat, reduce inflammation, and protect against long-term diseases.

Go Easy on Olive and Soybean Oils
Olive oil is often appreciated in the Mediterranean diet for its antioxidants and healthy fats but it also has a fair amount of omega-6. However, some studies suggest that linoleic acid, the form of omega-6 found in olive oil, can be beneficial, provided it is consumed alongside adequate omega-3 intake. Soybean oil, one of the most commonly used oils worldwide, is even higher in omega-6. The problem isn’t in its occasional use but in using it every day, which pushes omega-6 levels way beyond what is healthy and could lead to chronic inflammation, increased blood pressure, water retention, headaches, and nausea. It may also increase the risk of heart disease, stroke, blood clots, and certain cancers.

Restoring Balance with Smarter Food Choices

The good news is this imbalance can be fixed by making simple food choices. Reducing oils like corn, soybean, sunflower, safflower, and cottonseed is a good start. Instead, choose oils that naturally contain more omega-3, such as flaxseed, chia and perilla. Eating fatty fish like salmon, sardines and mackerel two to three times a week, and adding chia seeds, flaxseeds and walnuts to the diet also help restore balance. Olive oil, macadamia oil, and high-monounsaturated sunflower oil can still be used, but only if omega-3 intake is kept high.

The key is to eat fats as part of a balanced diet. Every meal is a chance to move the body away from inflammation and fat storage, and towards energy and good health. By cutting down on omega-6-heavy oils and boosting omega-3-rich foods, it is possible to prevent obesity, reduce inflammation and lower the risk of lifestyle diseases. A balance between omega-6 and omega-3 is not just ideal, but essential for long-term health.

Dr Dharini Krishnan is a leading consultant dietician.