THE HIDDEN HEALTH THREAT IN YOUR FOOD – WORSE THAN SUGAR?

We have long been concerned about the harmful effects of sugar on the body. But what if there’s an ingredient that could be even worse for your health? This ingredient sneaks into our diets through ultra-processed foods, ready-made products, and even many of the oils we believe to be healthy!

The answer lies in linoleic acid—a type of omega-6 fatty acid that, in large amounts, can create imbalances in the body, harm your gut health, and contribute to obesity and disease.

What Is Linoleic Acid, and Why Is It a Problem?

Linoleic acid is a polyunsaturated fatty acid that the body only needs in small amounts. The problem is that today we consume far more than our bodies are adapted to through our long evolutionary history. In the past, we obtained omega-6 fatty acids from animal products, nuts, and seeds, but nowadays, many get linoleic acid in large quantities from industrially processed plant oils—such as soybean oil, sunflower oil, corn oil, and ready-made foods containing these oils.

These plant oils are cheap and commonly used in processed foods, including:

• Fried Foods: French fries, fried chicken, spring rolls

• Pre-made Sauces and Dressings: Mayonnaise, aioli, béarnaise sauce, store-bought dressings

• Cakes and Pastries: Industrially produced muffins, danishes, cookies

• Breakfast Cereals and Granola: Especially those with nuts and seeds added to vegetable oils

• Vegetarian and Vegan Products: Soy-based burgers, nuggets, and sausages that often contain vegetable oils

• Chips and Snacks: Potato chips, oil-roasted peanuts, tortilla chips, popcorn

• Margarine and Plant-Based Spreads: Often contain high levels of omega-6 fatty acids from vegetable oils. Look for products without oils from soy, sunflower, and corn.

The fatty acid composition in chicken and pork, for example, reflects the feed they receive. Free-range animals generally contain much less omega-6 fatty acids than those fed cheap soy, corn, or sunflower. Research shows that a high intake of omega-6 fatty acids can contribute to inflammation, metabolic imbalance, gut issues, and an increased risk of lifestyle-related diseases.

Omega-6 Fatty Acids and Gut Health

Your gut is home to trillions of microorganisms that play a crucial role in your health. A rich microbiome contributes to a strong gut barrier, reduced inflammation, good digestion, better nutrient absorption and metabolism, stable blood sugar levels, and a robust immune system.

But what happens in the gut when we consume too much omega-6 fatty acids?

A study published in Scientific Reports shows that linoleic acid can create metabolic stress for beneficial gut bacteria, particularly Bifidobacterium breve—an important bacterium involved in the production of butyrate, the anti-inflammatory medicine of the gut.

What Is Butyrate?

As the name suggests, butyrate is abundant in milk fat. It is a short-chain fatty acid that serves as fuel for our gut cells, providing 80% of the energy they need. It strengthens the gut barrier, reduces inflammation, and supports a balanced immune response. When omega-6 fatty acids inhibit the growth of beneficial bacteria that produce butyrate, it can lead to a weakened gut barrier, leaky gut, and inflammation.

Thus, consuming too much omega-6 fatty acids in relation to omega-3 fatty acids can:

• Reduce butyrate production and weaken gut health

• Increase inflammation in the body

• Create an imbalance in the omega-6:omega-3 ratio, which can impair the absorption and effectiveness of omega-3 fatty acids from your diet

• Negatively affect ATP production, weakening metabolism and energy levels

How to Reduce Your Intake of Omega-6 Fatty Acids

To protect your gut and metabolism, you should reduce your intake of ultra-processed foods and refined, omega-6-rich plant oils.

Here are some tips on what you can do:

• Choose Natural Fat Sources: Use extra virgin olive oil, coconut oil, butter, and ghee (clarified butter) for cooking instead of refined vegetable oils.

• Eat Whole, Unprocessed Foods: Focus on clean protein sources, organic vegetables, fermented foods, and healthy fats.

• Avoid Processed and Fried Foods: Chips, margarine, store-bought dressings, and ultra-processed snacks often contain large amounts of omega-6 fatty acids.

• Look for Quality Meat: Industrially raised meat often has a higher content of omega-6 fatty acids due to feed made from soy and corn. Choose organic, grass-fed meat for a better fatty acid profile.

• Improve the Omega-6/Omega-3 Ratio: Increase your intake of omega-3 fatty acids if it’s low while reducing omega-6 fatty acids. A ratio of 1-2:1 can lead to better health, whereas the current ratio often ranges from 15-20:1. Consider taking high-quality cod liver oil or omega-3 oils from algae, and eat more fatty fish such as anchovies, sardines, herring, and mackerel.

Conclusion: Less Omega-6 Fatty Acids – Better Health!

It’s time to become aware of this hidden health challenge. Sugar has long been viewed as the major culprit in the Western diet, but in large amounts, omega-6 fatty acids can be an equally significant—or even greater—threat.

By limiting your intake of omega-6 fatty acids and prioritizing a gut-friendly diet, you can support your gastrointestinal health, strengthen your immune system, and reduce the risk of both obesity and inflammation-related disorders.

Small changes in your daily habits can lead to significant health benefits—start today!

References:

• Senizza A, Rocchetti G, Callegari ML mfl. Linoleic acid induces metabolic stress in the intestinal microorganism Bifidobacterium breve DSM 20213. Scientific reports (2020; 10:1.  https://www.nature.com/articles/s41598-020-62897-w

• Egalini F, Guardamagna O, Gaggero G mflet al. The effects of omega 3 and omega 6 fatty acids on glucose metabolism: An updated review. Nutrients 2023; 15: 2672. https://www.mdpi.com/2072-6643/15/12/2672