Are You Drowning in Corn Oil?
Find out why too much of this kind of unsaturated fat can put you at risk.
Bringing Back a Balance
Returning your omega-3 and omega-6 intake to a healthful balance requires a two-pronged approach. First, find ways to increase your intake of omega-3 fats, such as eating more omega-3-rich fish or taking fish oil supplements.
Second, cut back on omega-6 forms of unsaturated fats whenever you can. A good choice would be to use monounsaturated fats such as olive oil in place of polyunsaturated fats that are rich in omega-6s. For example, instead of sauteing your vegetables in corn oil or tossing your salad with a dressing made with safflower oil, use olive oil instead.
Another option is to use items that contain some saturated fat in place of items that are rich in omega-6 fats. As long as your saturated fat intake remains below 10% of your total daily calories, it's okay to use a pat of butter -- which has an excellent omega-6/omega-3 ratio -- instead of margarine. The body needs a small amount of saturated fat for certain physiological functions. Just don't go overboard.
If you consume 2,000 calories per day, no more than 200 of those calories should come from saturated fat. That's about 2 tablespoons of butter. (Keep in mind you'd need to use far less butter than that on your toast if you consume other foods with saturated fat, such as eggs, red meat, baked goods, or whole dairy products such as full-fat cheese.)
If you need to cut back on saturated fat or total fat intake, stick to non-fat substitutions for omega-6-rich fats. For example, non-fat cream cheese or whole-fruit spread can replace margarine spreads. And whenever you bake, find healthier substitutions for corn oil and shortening, such as fruit purees or yogurt.
Choosing meats that come from grass-fed cows and cheeses made from the milk of grass-fed cows may be another way to cut back on omega-6s, as well as eating eggs from hens that are fed flaxseed or allowed to roam and eat a more varied diet. That's because animals fed foods that are rich in omega-3 -- or precursors of omega-3 -- such as flax or wild plants, tend to produce meat, eggs, or milk that is richer in omega-3 and less rich in omega-6.
However, products from specially fed animals are not always carried by major grocery stores, so you may have to do some searching at health food stores or specialty grocery stores.
Examine the labels of all your foods, discover which ones are high in omega-6-rich oils, consider what alternatives exist, and choose the one with which you feel most comfortable.
The Future of Fats
Research into the health impacts of dietary fat is ongoing. Some day soon, more pieces of the puzzle -- pieces we didn't even know were missing -- may be discovered. For example, additional sources of healthy omega-3s, additional benefits of various dietary fats, and new knowledge about the best ways to include fat in the diet may be just down the road. Being adaptable and flexible and staying abreast of the latest research can help you take advantage of the latest scientific findings as they unfold.
