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On a recent trip to her local Costco, Sonya Angelone, RDN, noticed a box with the message "Good source of omegas!" plastered across the package. While other shoppers might have tossed it in their cart without question, Angelone, a California-based dietitian and spokesperson for the American Academy of Nutrition and Dietetics, knew better. "I wondered what kind of omegas they were talking about."
There are actually three different kinds of omega fatty acids, and it turned out that the box contained avocado oil, which has mostly omega-9 fatty acids—which are very different from the
healthy omega-3s that are found in fish. Here's what you should know about each of them and the role they ought to play in your diet.
What the heck is an omega?
First, a quick chemistry lesson: Fats are like brick walls, and they're all made up of fatty acids. Fatty acids are like the bricks used to build the wall.
All fatty acids have an even number of carbon atoms that are attached to each other in a chain. Some have single bonds between the carbon atoms—those are
saturated fats, like butter. Those that have double bonds are considered unsaturated. Omega-3s, -6s, and -9s are all types of naturally unsaturated fats, which most experts consider to be far healthier than saturated ones (unless they've been turned into
trans fats, that is).
OK, back to the chemical structure for just a moment. The beginning of the carbon chain is called the "alpha" end and the opposite one is called the "omega" end. Omega-3s have "3" in their name because the first double bond of the molecule is located three carbon atoms away from the omega end. (You can now probably guess how omega-6s and omega-9s got their names.)
If you followed all of that, give yourself a pat on the back. But if your eyes started to glaze over, that's OK, too. Up next: What you really need to know about these fatty acids from a nutrition standpoint.
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"The saturated fats in coconut are mainly medium chain—they're also known as MCTs (medium-chain triglycerides), [which] are preferentially used for energy rather than stored as fat around your hips," writes Jonny Bowden, PhD, CNS in The 150 Healthiest Foods on Earth.One study found that compared with olive oil, a MCT-rich diet created better fat loss. Coconut becomes an incredibly versatile food. I toss unsweetened coconut milk in protein shakes, coconut oil for medium-heat cooking, and roll turkey, raw spinach, and avocado in coconut wraps for an easy lunch.
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Need a before-dinner nosh? Skip the bread basket and ask your server for a dish of olives, which are high in heart-healthy monounsaturated fat. One study found a high-monounsaturated fat, high-protein diet helped people with type 2 diabetes lose weight and improved cardiovascular disease risk. Extra-virgin olive oil also gets a gold star.
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Compared with grain-fed beef, studies show grass-fed cows yield a superior nutrient and fatty acid profile, making grass-fed beef the meat of choice. That includes conjugated linoleic acid (CLA), a unique fatty acid that studies show can help burn belly fat. For those and other reasons, spending a few more bucks on grass-fed beef becomes totally worth it, especially when you consider all the gross things beef cattle eat.
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Do you really need another excuse to eat this rock star fruit? OK: The National Health and Nutrition Examination Survey (NHANES) 2001-2008 found folks who regularly ate avocado had "improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome." Avocado proves very versatile: Slice it into salads, mash it into guacamole, or scoop it straight out of its skin, even the overripe ones.
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Thought you'd love this one! Part of chocolate's health benefits and fat comes from heart-healthy oleic acid, the same stuff in olive oil. One 18-week study found women who watched their diet but indulged in a daily sweet treat lost more weight. Not all varieties make the cut. Look for an 85% or higher cacao, preferably raw, organic dark chocolate with 5 grams or less of sugar per serving.
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This fabulous fish comes loaded with the antioxidant astaxanthin, protein, and anti-inflammatory omega 3 fatty acids. If you aren't eating wild fish regularly, supplement. One meta-analysis of 21 studies found people who combined fish oil with other healthy choices significantly reduced abdominal fat.
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One 24-week study found people who add almonds to a healthy diet have "a sustained and greater weight reduction" compared with those who ate carbohydrate-rich foods. Besides heart-healthy monounsaturated fat, fiber, and hard-to-get nutrients like magnesium and vitamin E, almond butter just tastes amazing. Read those ingredients: You want a raw almond butter that only contains almonds, not added sugar and other nasty ingredients some commercial brands include.
Omega-3s
Your body can't make these by itself, so you have to eat some or take a supplement, or you'll end up with a deficiency, says Angelone. There are three basic kinds—alpha linolenic acid (ALA), EPA, and DHA. ALA is found in plant foods like walnuts, chia seeds, flaxseed, and some specialty eggs.
EPA and DHA are found in fatty fish like salmon, mackerel, and herring. EPA is
anti-inflammatory, and it appears to reduce the risk of conditions like heart disease, cancer, and rheumatoid arthritis. DHA plays an important role in brain health.
Bottom line: You need omega-3s, they're good for you, and
you're probably not getting enough. (Most Americans aren't.) The
American Heart Association recommends eating two servings of fatty fish a week. "About a quarter of the fat you eat should ideally be from food rich in omega-3s," says Angelone.
Omega-6s
As with omega-3s, your body can't produce these, so you need to eat them. But there's a pretty good chance you already are—and you're probably overdoing it.
Omega-6s are mainly found in
vegetable oils like corn oil, safflower oil, sesame oil, peanut oil, and soy. "Most fats in the American diet are high in omega-6s, as well as saturated fat," says Angelone. (In case you were wondering, there's no dietary requirement for saturated fat, so the less you eat the better.)
Angelone adds that while omega-6s do play an important role in the body, if you have too many more of them than omega-3s,
you end up causing inflammation. "Most people are getting 15 to 25 times more omega-6s than omega-3s," she says.
Bottom line: Omega-6s are healthier than saturated fat, and you do need some. But getting too much can be dangerous, so try to scale back. Or just focus on upping your intake of omega-3s, and you should automatically start to shift the balance in a good way.
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Omega-9s
Unlike omega-3s and omega-6s, omega-9s are
not considered essential. Your body can make these, so even if your intake is zero, you won't end up with a deficiency. You'll find omega-9s in canola oil, sunflower oil, almonds, avocados, and olive oil. (Yes,
olive oil also contains omega-3s, but it's mostly omega-9s.)
"Omega-9s aren't required, but they have their own health benefits," says Angelone. For example, eating them in lieu of saturated fats
can help lower your cholesterol. And emerging research is finding that certain omega-9-rich foods,
like avocados, might play a role in reducing your risk of diabetes and heart disease.
Bottom line: Omega-9s are nice to have, as they're a good source of energy and may provide some health perks. Just don't go too crazy. They're not essential, and as with all fats, the calories from them can quickly add up. A few slices of avocado on your salad? Great. Just don't eat an entire bowl of guacamole.
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