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Member Forum >> Cureality Diet General Discussion >> Stealth Sources of Omega 6 Linoleic Acid
 Stealth Sources of Omega 6 Linoleic Acid
Bob Niland

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Posted: 3/5/2016 5:23:48 PM
Edited: 8/26/2018 7:12:40 PM (16)
 
Stealth Sources of Omega 6 Linoleic Acid

Stealth Sources of Omega 6 Linoleic Acid

Edition: 2018-08-26

Introduction

This may be just precautionary fine tuning, or might turn out to be important. In either case, if you’ve decided to take a hard look at your Omega 6 linoleic acid intake (ω6LA hereafter, aka 18:2 ω6 cis,cis-9,12 or n-6), this article might be of some use.

The Undoctored/Wheat Belly program cautions about ω6LA in
OMEGA-6 FATTY ACIDS: TOO MUCH OR TOO LITTLE?
on page 191 of the print edition of Undoctored, which is excerpted in this Wheat Belly Blog post:
How much omega-6 fatty acids do you really need?
“So we don’t want omega-6 overload, but we also don’t want omega-6 deficiency. … Down the road, … you can measure … An ideal omega-6:omega-3 index is 2:1 or less.”
In modern humans, this ratio may be as high as 18:1, thanks to industrial grain and legume oils. The goal is not to drive it to 0:1 or even below 1:1.

Measuring Omega 6:3 ratio (and Omega 3 Index) is probably pointless during weight loss, as the weight being lost is mobilized stored fat, and fat that represents the prior diet, likely high in ω6LA. But the program guidance is clear:
   minimize or eliminate added ω6LA.
You’re going to get ample from nuts, recommended seeds, fish, meats, eggs and some dairy.

The production of industrially refined oils from subsidized grains and legumes has risen dramatically in the past half century. The composition of human fat reflects this, as do waistlines, but the obesity problem has more factors than just vegetable oil.

If you don’t know how much ω6LA you are consuming, you might want to find out. There’s some chance that it’s too much. If following the Undoctored or Wheat Belly program hasn’t delivered all of the health benefits you expected, and everything else has been ruled out, stealth ω6LA may be playing a role, at the very least preventing you from attaining your desired ω6:ω3 ratio. Those familiar with the concerns about ω6LA, and the usual sources of it, can just skip down to Stealth Sources of Excess LA.

The potential hazards of excess ω6LA are for the most part not recent developments. A 1963 paper discusses it, and that may not be the oldest: Plasma Lipid Fatty Acids During Fasting Am J Clin Nutr

A team of investigative scientists has also turned up that two landmark trials used to prop up the early cholesterol hypothesis, in failing (I’m being charitable) to publish their data, hid not just that lower cholesterol correlated to reduced lifespan, but that doing it by replacing saturated fats with polyunsaturated fats high in ω6LA was probably a factor.

Various fatty acids, including the poly-unsaturated (PUFA) ω6LA and ω3s are generally considered “essential”, or an EFA. It is true that humans cannot synthesize the EFAs. But if we are on an LCHF diet, we probably do not need to deliberately attend to getting ample ω6LA. Specifically assuming that more is better would be a serious mistake (and deliberately consuming oils with excess ω6LA has been a key part of government and consensus medicine “low fat” policy over the last several decades).

It is thought that ancestral human intake of ω6:ω3 was in a ratio of near 1:1. The proportion of ω6 doubtless began rising with agriculture (grain seeds are high in ω6), ramped up during the 20th century, and accelerated in the last several decades (due both to dietary policy and due to refining it from subsidized crops). Many populations are now at ω6:ω3 ratios as high as 18:1. The trend line for the production and consumption of industrial seed oils (the majority of the so-called vegetable oils) is a perfect correlate to trends in many chronic non-infectious ailments — this may be no coincidence.

The Potential ω6LA Hazards

I personally consider low-fat mania to be the #3 problem in modern diet, behind #2 (added sugars) and #1 (grains, wheat in particular). The low-fat mania problem itself breaks down into several parts:
• low overall fat consumption,
• groundless saturated fat phobia,
• excess PUFA intake (ω6LA in particular), and
• some residual trans-fat exposure (now in decline, fortunately).

An Undoctored forum user has a useful page about PUFAs, with links to various papers on the conjectured etiologies. It’s also been discussed in this forum, most recently at: How much 18:2 ω-6 linoleic acid do you really want to eat?
There are other pundits tallying the potential issues, such as Tucker Goodrich.

Adverse effects of excess ω6LA may include, but are not limited to:

  • inflammation
  • competes with ω3 where you need it
  • cancer correlations (mitochondrial disruptor?)
  • strongly suspected in CVD
  • may be inherently obesogenic (distorts insulin resistance)
  • strongly suspected in AMD
  • thyroid/liver effects: above a specific ω6LA titer, the liver, in response to thyroxine, decreases beneficial fatty acid synthesis and inhibits glycogen depletion (demonstrated in rodents)

What are the direct effects on important lab tests, such as hsCRP, HDL, LDL-P and Lp(a)? Finding unambiguous data seems unlikely, primarily due to trials confounded by diets uncontrolled for carbohydrate consumption, or not including an arm on a diet anything like what is advocated here. N=1 trials may be the near term alternative (that would be you).

That Transtronics page includes a list of PUFA oils, and their ω6LA content. I consider 15% to be a rough upper limit for an oil suitable for routine use, unless it has a favorable ω6:ω3 ratio, or other redeeming factor(s).

Obvious Sources of ω6LA

The following oils have no place in an Undoctored or Wheat Belly pantry (as oils): Black Cumin Seed, Canola (and Rapeseed), Corn, Cottonseed, Grape Seed, Hemp, Linseed, Peanut, Pistachio, Poppy Seed, Pumpkin Seed, Safflower, Rice Bran, Soybean, Sunflower, Wheat Germ. This is just on the basis of ω6LA content. Some of these oils present additional content issues as well.

Many of the above have further problems due to how they are processed. See the unintentionally notorious How It’s Made video on canola for an example. High temperatures cause oxidation. Chemical solvents can end up as residues. Deodorants may be added, along with BHA and BHT.

Oils that might be OK for light or occasional use are:
Almond, Sesame, Walnut

Some of the above are fine as whole seeds, whole nuts or flours, including almond, hemp, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts and peanuts (limited).

Recommended oils, that meet or are below my 15%LA cut-off are:
Avocado, Butter (grass-fed), Coconut, Flax, Ghee, Hazelnut, MCT, Olive (if authentic), Macadamia, Palm

Plain Sources of ω6LA

Once attuned to minimizing ω6LA, the following sources are relatively easy to identify and avoid, usually by examining both the Nutrition Facts panel and the Ingredients list:

  • The majority of processed ready-to-eat foods contain oils high in ω6LA, not to mention grains, added sugars, preservatives, emulsifiers, food coloring, flavorants and other junk.
     
  • The majority of condiments contain oils high in ω6LA, including spreads (margarine), salad dressings, mayonnaise, and non-dairy mimic products. Low-fat versions of these may have less or no LA, but may be expected to be high glycemic instead.
     
  • Restaurant meals must be presumed to have been prepared in or with adverse ω6LA oils, unless specifically disclaimed (and price does not protect you on this).
     
  • Cooking sauces and fillings require close examination: tartar, hollandaise, etc. are likely to be soy slimes.
     
  • Supplements in capsule form often contain soybean or other adverse oil.

Nutrition Facts and Ingredients disclosures never call out ω6LA specifically, by the way. Even at Nutritiondata.self.com, their detailed Fats and Fatty Acid breakdowns for foods and products may show the 18:2 content under Polyunsaturated Fat but fail to tell you the name of that (or any of the other fatty acids). So expect little help on avoidance in processed food-like substances.

Stealth Sources of Excess ω6LA

The already-alert ω6LA detective needs to be on the lookout for LA arriving unannounced via:

  • That expensive Italian brand Extra Virgin Olive Oil (EVOO) in your pantry may not actually be EV. It may not even be OO (which means it’s some junk ω6LA with coloring, flavoring, deodorants, and who knows what else). You might want to switch to a California brand, or some other source with credible provenance.
     
  • This olive oil problem applies to any processed food product that purports to contain olive oil. You may safely assume that any major brand product listing olive oil as an ingredient is at some risk of not containing what they want you to think it does. The more prominent the mention of OO, the more likely they think they are pandering to a fad that doesn’t matter, and thus doesn’t merit any real attention to quality control.
     
  • Almost any oil, used for any purpose, in a restaurant meal, is going to be a cheap industrial seed oil. Go for baked or grilled dishes, not fried. Ask for sauces and dressings on the side. As infrequently as I eat at Chipotle, their use of rice bran oil isn’t that great a hazard.
     
  • What passes for “butter” in restaurants, both on the table and in the kitchen, is often a butter/PUFA blend, and may be expected to be CAFO butter as well.
     
  • CAFO meats have a more adverse ω6:ω3 ratio. Curiously, this is not due to higher ω6, but because the ω3 is driven to nil. However, the absolute levels of omegas in muscle meats are so low that this is not a major issue. So avoid CAFO meats, and seek grass-fed pastured (pasture-finished) organic due to second-hand growth hormones, antibiotics, pesticide residues, etc.
     
  • Getting back to using lard or tallow? Make sure it’s grass-fed. In one test, CAFO lard was found to be over 16:1 ω6:3, vs. 1.4:1 for grass-fed. The grass-fed was also lower in natural trans fats. Your bacon needs to be pastured as well.
     

That will cover most situations. If it doesn’t:

  • Don’t go nuts on the nuts. Excessive consumption of even almonds can present an elevated ω6LA exposure.
     
  • If you are eating fish to get ω3 DHA&EPA, make sure you actually get it. Fish, unless a species that cannot be farmed, or credibly claimed to be wild caught, must be presumed to be farmed, and fed the same sort of ω6LA-laden chow that terrestrial critters suffer, which ends up in the fish fat, and adversely increases the ω6:ω3 ratio. Cross tilapia off your menu entirely.
     
  • If you won’t eat CAFO bacon or steak, don’t drink CAFO milk/cream, don’t use CAFO butter, and maybe not eat CAFO cheese. Grain-fed cows produce milk with a much higher ω6:ω3 ratio, unless the cows are getting ω3 supplements, which may be presumed to be ALA, and which probably does nothing to reduce the ω6 content. However, ω6LA content in the milk may be a secondary problem compared to the beta casein A1 issue. rBST frets are further down the list. Again, seek organic, grass-fed, pastured, A2 (goats and sheep are A2).
     
  • If you’re really determined to drive down ω6LA, another common source is chickens, and their eggs. ω3 is not the only nutrient depressed in CAFO eggs. Seek pastured organic eggs. Although chicken and eggs, even pastured organic, have an unfavorable ω6:ω3 ratio, the fat content is also low, so the ω6LA absolute content is low.

ω6LA Reduction Checklist

Omega 3 Index and Omega 6:3 ratio are two tests recommended via the Cureality Dashboard. These provide a baseline for assessing the results of any dietary adjustment. If you are presently loosing weight, these tests might be misleading, as they may be biased toward the profile of fat stores, and not current diet.

Even when weight stabilizes, it may take some time for the Omega tests to reflect eventual status. What you are eating is going in. What’s coming out may have been eaten long ago. The half-life of adipose fat has been conjectured to be as high as 600 days (but this is disputed).

To re-cap, to reduce your exposure to ω6LA, take the following steps:

  • Get ample Omega 3 DHA & EPA. This is normally going to mean supplementing. ω6:3 ratio matters.
  • Stop buying, and discard all of these oils (as refined oils): Black Cumin Seed, Canola (and Rapeseed), Corn, Cottonseed, Grape Seed, Hemp, Linseed, Peanut, Pistachio, Poppy Seed, Pumpkin Seed, Safflower, Rice Bran, Soybean, Sunflower, Wheat Germ.
  • Stop consuming any processed foods that contain the above oils.
  • Major offenders in processed foods are salad dressings (almost all of them), mayonnaises (almost all of them) sauces, dips, etc.
  • Check your capsule supplements for the above oils, and switch to other formulations on re-order.
  • Stop consuming deep-fried restaurant dishes, which may be presumed to have been cooked in, and loaded with, one of the above oils, in a well-oxidized if not rancid form. Think twice about sauteed or otherwise pan-fried.
  • Do not use restaurant butter, unless packaged with credible claims (unlikely).
  • Do a background check on your olive oil. This is likely to result in discarding it, and switching to something with a credible provenance.
  • Seek credibly wild-caught fish, and not packed in oil, as any claim of even olive oil cannot be relied on.
  • Minimize consumption of peanuts, and especially most peanut butters (which have added ω6LA and emulsifiers).
  • If you have any of the following oils (as refined oils), mark them "Use Sparingly": Almond, Sesame, Walnut
  • Seek pasture-raised pasture-finished organic land animal products, including dairy and eggs. If you don’t know, you must assume the source is CAFO, which may be expected to be high in ω6LA, low in ω3, and bear second-hand antibiotics, second-hand hormones, plus pesticide uptake.
  • If Omega blood tests remain unfavorable, consider moderating pork intake, and…
  • On chicken, favor the white meat, which is very low in ω6LA.

___________
Bob Niland [disclosures] [topics] [abbreviations]

Tags: linoleic acid,Omega 6

xtronics

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Posted: 3/5/2016 6:15:53 PM
 
So basically, don't eat anything that you didn't pick our of the ground or kill, and prepare yourself.


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Tags: olive oil

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Tags: black cumin,hemp oil,hemp seed oil

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Posted: 12/21/2016 1:33:00 PM
 
Bob can you explain your statement about black cumin seed oil better? How do you know it is all LA, why would you not ingest especially when taking high dose omega 3?




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Posted: 12/21/2016 4:57:09 PM
 
That makes sense, thanks Bob.




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Posted: 7/21/2017 2:14:04 PM
 
Bob, I dearly love plain roasted peanuts.  I should phase them out of my diet?


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What please is Huf a?


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Thanks!




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thanks xtronics!




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Posted: 10/1/2018 9:17:50 AM
 
Olive oil is something i actually drink each day; 2 tablespoons a day.  I buy from one of the olive oil specialty stores and buy the organic with highest level of nutrients.  Is this bad?
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