Omega-3 vs. Omega-6 Confusion

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Posted by Erika Pitera on July 17, 2008

Omega-3 Fatty Acids Found in Salmon It seems as if health research is designed only to confuse consumers. One week, something's good for you, and the next, it's been discovered to cause cancer.

Okay, maybe that's a slight exaggeration, but surely you know the feeling. So, we go about our lives trying to eat healthy fatty acids in the form of fish rich in omega-3. Good for you, right? Right. Or wrong. Or both. Or neither.

Just when you thought you had all your fatty acids in a row, here comes another study to rock the boat. An article in this month's Journal of the American Dietetic Association says that fish is recommended twice a week as a strong source of protein and omega-3 fatty acids. Okay, sounds good. Head to the fish counter for some salmon.

But then another article comes out at the same time saying that fish with lower amounts of omega-3s than omega-6s can be harmful to heart health. Huh? According to the article, a hamburger with bacon could theoretically be more heart healthy than tilapia - based on its lower omega-6 content.

On what planet is a bacon burger healthier than a tilapia filet? Hence the ensuing confusion and some serious upset in the medical and science communities. Going out on a limb here, but I'd have to say that tilapia is the healthier choice, no?

Bottom line: researchers don't yet know who reigns supreme in the debate of omega-3 vs. omega-6, but it's safe to say that eating a variety of fish is helpful to healthy heart function and disease prevention.

What We Do Know About Omega-3s

Omega-3s are fatty acids found in salmon in other oily fish, as well as avocados, flaxseed and walnuts. Omega-3 fats help build the membranes that surround cells and make hormones that affect blood clotting and inflammation. Omega-3s help the heart in a number of ways but particularly by lowering triglycerides.

Can a hamburger do all that? I think not.

UPDATE: 16 (angry) dietary fats experts, led by Dr. William Harris of the Sanford School of Medicine, announced, "Replacing tilapia or catfish with 'bacon, hamburgers or doughnuts' is absolutely not recommended." (No duh.)

Furthermore, they announced that fish like catfish and tilapia "should be considered better choices than most other meat alternatives." Omega-6s are not only found in fish like tilapia but also in vegetable oils, nuts, whole-wheat bread and chicken.

It would seem that those supporting hamburger health were a little hasty to report that omega-6s are superior. Just another case for not believing everything you read in the press.

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Reader Comments (2)

An added eco-bonus ~ tilapia and catfish are responsibly farmed.

When shopping for tilapia and catfish try to choose U.S. farm-raised. According to Seafood Watch, both are responsibly and sustainably farmed. Tilapia raised in Central and South America is also an acceptable choice, but try to avoid the Asian varieties.

On the flip side - all the used oil from frying doughnuts could power a new concert tour for Willie Nelson....

Posted by: lcw on July 17, 2008

Yes, I have become skeptical of contrasting research studies, but this one definitely takes the cake. I just don't buy this "in theory" argument at all.

Interesting post - thanks for sharing!

Posted by: Yu Ming Lui on July 17, 2008