Why oils rich in omega-6 are in the crosshairs
Seed oils such as corn, sunflower, soy or canola are mainstays of modern cooking, used both for frying and in processed foods. But their richness in omega-6 fatty acids poses a problem when consumed in excess.
That reveals the study
Researchers analyzed tumors from 80 colorectal cancer patients, aged 30 to 85. They noted an over-representation of pro-inflammatory molecules derived from omega-6 metabolism in these tumors, coupled with a deficiency in anti-inflammatory molecules, particularly those derived from omega-3.
According to Dr. Timothy Yeatman, co-author of the study and associate director of the TGH Cancer Institute, this imbalance creates a inflammatory environment which weakens the body’s natural defense mechanisms. Result ? Tumor cells thrive and the risk of colorectal cancer progression increases.
Inflammation et dietary imbalance
Chronic inflammation, caused by overconsumption of omega-6 compared to omega-3, plays a central role. In a typical Western diet, the ratio between these two types of fatty acids is often 15:1while experts recommend an ideal ratio of 5:1. This disparity not only promotes inflammation, but also disrupts the immune system, making the body more vulnerable to chronic diseases, including cancer.
The most affected oils: an ever-present danger
Among the oils identified in this study, some are widely used in ultra-processed products:
- Sunflower oil : Commonly used for fried foods and in packaged snacks.
- Corn oil : Present in margarines and many prepared meals.
- Soybean oil : Key ingredient in processed products, sauces and salad dressings.
- Canola oil (industrial rapeseed) : Used in fast and industrial cooking for its stability at high temperatures.
These oils, while convenient, contain high levels of omega-6 fatty acids, which are metabolized into pro-inflammatory molecules, contributing to a favorable breeding ground for colorectal cancer.
Healthier alternatives for your kitchen
Faced with these concerns, it is essential to review your oil choices and opt for alternatives that support a balanced diet. Here are some suggestions:
- Choose oils rich in omega-3
- Organic rapeseed oil (unrefined) : Ideal for seasonings, it provides an excellent omega-6/omega-3 ratio.
- Linseed oil and walnut oil : Perfect for salads, they are rich in beneficial essential fatty acids.
- Turn to extra virgin olive oil
Considered one of the healthiest oils, it is rich in monounsaturated fatty acids and antioxidants. It reduces inflammation, improves cholesterol and protects against cardiovascular disease. - Incorporate foods that are sources of omega-3
In addition to oils, include in your diet:- Oily fish like salmon, mackerel or sardines.
- Chia, flax or hemp seeds.
- Nuts, ideal as a snack or in dishes.
- Reduce ultra-processed foods
Choose homemade dishes made from raw ingredients. This allows you to control the types and quantity of oil used, while reducing additives and excess saturated fats.
Rethink your choices to better protect your health
The study conducted by the USF Health team is a warning signal about the risks associated with excessive consumption of oils rich in omega-6. Although these oils are omnipresent in our diet, it is possible to adopt healthier and more balanced choices.
By incorporating more omega-3-rich oils, like canola or olive oil, and limiting ultra-processed foods, you can help reduce inflammation and support your body’s natural healing mechanisms.
Taking care of your diet is also a way of taking care of yourself in the long term. A small change in your daily habits can make a big difference to your overall health.
