Where are the Omega 3s?

Why Modern Diets are Failing Us...

With the modern western diet becoming the global standard, we are seeing increasing cases of preventable, yet devastating diseases such as diabetes, obesity and heart disease in the west and throughout the rest of the world.

Much of it comes down to the ratio of omega 3 and omega 6 fatty acids in the foods that we consume. More specifically it comes down to the relative lack of omega 3 fatty acids we are consuming in comparison to the abundance of omega 6s that are present in the standard western diet.

Agriculture-based foods, livestock that is fed an agriculture-based diet, and ultra-processed foods all tend to be grossly deficient in omega 3 fatty acids or high in omega 6 fatty acids. This imbalance causes the food that we eat to trigger a chronic low-grade inflammation in our bodies that slowly damages our metabolism over time leading to a host of health issues.

For example, if you struggle to lose weight, it may be the case that your diet has a fatty acid imbalance, causing your metabolism to operate sub-optimally resulting in excess fat storage.

Omega 3s

These fatty acids are associated with decreased risk of heart disease, stroke, cancers, and a number of other chronic diseases. Additionally, omega 3 fatty acids help to keep triglyceride levels within a healthy range. Other beneficial associations with omega 3s include improved brain functioning, fertility, and eye health. Despite their importance, omega 3s cannot be produced within the body and must be consumed through food or another external means.

Omega 6s

These fatty acids are associated with higher HDL levels which are beneficial to cardiovascular health. Additionally Omega 6 fatty acids are known to help control insulin and blood sugar levels. Just like omega 3s, these are also essential fatty acids for optimal health. Most notably, omega 6s help to promote inflammation in the body which is important for the body's immune system. However an excess of omega 6 can promote unhealthy amounts of inflammation.

The Omega 6:3 Ratio

It was believed that in prehistoric times humans consumed a diet with an omega 6:3 ratio of 1:1 and more recent pre-industrial populations (along with modern day hunter gatherers) have been known to consume a ratio as high as 4:1. This 4:1 is recognized as the optimal ratio that modern humans should strive for, yet despite this recommendation, the average person eating a modern western diet will consume a ratio of roughly 20:1.

This imbalance is believed to be the source of many metabolic problems which can ultimately translate to obesity, insulin problems, cardiovascular problems, heart disease, cancers, inflammation, and a variety of other chronic illnesses.

Omega 3 Deficiency

I should point out that the high omega 6:3 ratio has led some to believe that the solution is to simply cut down on omega 6 fatty acid intake. However, the evidence suggests that the real problem is more so due to a deficiency in omega 3s. Humanity’s move away from hunter-gatherer lifestyles towards agriculture, particularly in the post-industrial age, has driven us to consume lower amounts of omega 3s than we otherwise would have eaten in the past. I believe that a healthy diet should do both, increase consumption of omega 3s while moderating consumption of omega 6s particularly from processed food sources.

With modern agriculture, we have significantly increased our dependence on singular crops which are low in omega 3 fatty acids to serve as the base of our diets. These crops typically are typically grains such as rice, corn, wheat, etc. Additionally, we have replaced low omega 6 natural fats such as butter or olive oil with high omega 6 ultra-processed seed oils (sunflower oil, corn oil, soybean oil, etc.) for cooking. I suspect that this switch, and the ubiquity of these high omega 6 seed oils are one of the most impactful accelerators of the ills that we are currently facing today.

To drive this point home, next time you go to the store, check the ingredient labels on random items, and take note of how many products contain a seed oil (also referred to as vegetable oil).

For those who eat meat-heavy diets, unfortunately this agricultural shift impacts you as well because your average cow, chicken, pig, and fish will have been fed an unnatural grain diet, which ultimately impacts the nutritional profile of the animal. For example, your traditional beef product found in American stores may contain as little as 20% of the total omega 3s that are found in an equal serving of pasture-raised, grass-feed, beef.

To put it simply, a significant cause of chronic metabolic disease in western society (obesity, insulin resistance, cardiovascular disease, etc.) is linked to the underconsumption of omega 3 fatty acids. And the two reasons for this underconsumption include:

• Replacing high omega 3 foods such as animal fats with agriculture-based low omega 3 foods such as grains and processed seed oils

• Low omega 3 animal fats due to grain-based feedstock instead of animals’ natural diet
  

What foods can I eat to increase my omega 3?

Typical high omega 3 foods, include (but are not limited to) wild fatty fish such as salmon and cod, shellfish, pasture raised beef and poultry, grass-fed whole milk, and a variety of cheeses such as feta, gouda, and parmesan.

Many plant-based foods such as leafy greens and flax seeds are also high in omega 3 fatty acids, however there is evidence that the body is significantly less efficient at converting these foods into the healthy omega 3s that it needs.

Omega 3 supplements such as fish oil and algae oil are also viable sources for those who struggle to consume enough through diet alone.

If you are a meat eater, then it is essential to consume pasture-raised animals over feedlot animals. In the case of beef and dairy, look specifically for phrases like “grass-fed and finished” somewhere in the label. Also consider eating wild game animals if available. Similar to land animals, wild fish will present a better omega 3 profile than farm raised.