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| source : levitasclinic.com |
We’ve all heard the buzz around omega-3s, the brain-boosting, heart-loving fats found in salmon, flax, and walnuts. But their often-misunderstood cousin, omega-6 fatty acids, especially linoleic acid, is getting a second look. And it turns out, they might actually be good for your heart and blood sugar, despite what wellness influencers might say.
Two new studies just presented at the American Society for Nutrition’s annual meeting (NUTRITION 2025) suggest that people who eat more linoleic acid, a type of omega-6 found in vegetable oils, nuts, seeds, and tofu, may have lower inflammation, healthier body weight, and more stable blood sugar.
Let’s dive into what this means, and whether you should be drizzling more sunflower oil on your salad.
Wait, What’s Linoleic Acid Again?
Linoleic acid is a polyunsaturated fat, specifically an omega-6 fatty acid, that our bodies can’t make on their own. You’ll find it in:
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Sunflower, corn, and soybean oils
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Walnuts and sesame seeds
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Tofu, eggs, and even some fish
And yes, these are the so-called "seed oils" that internet debates love to hate.
But here’s what the research actually shows.
What the New Studies Found
Researchers, led by Dr. Kevin Maki, analyzed health data from nearly 1,900 adults (average age 50) and looked at how much linoleic acid showed up in their blood. Their findings?
People with higher levels of linoleic acid had:
Lower markers of inflammation
Better blood sugar control
Healthier BMIs
Specifically, they had less of the inflammatory marker C-reactive protein (CRP), which is often linked to heart attack and stroke risk. They also had lower insulin and glucose levels, which are critical for preventing type 2 diabetes.
That flies in the face of the “omega-6 causes inflammation” narrative we often see online.
“Our findings actually suggest the opposite: higher linoleic acid = lower inflammation,”
— Dr. Kevin Maki, PhD
Debunking the Seed Oil Drama
Let’s be honest, seed oils have taken a beating on social media. The claim? That they’re inflammatory and “unnatural.”
But science paints a more nuanced picture.
Linoleic acid isn’t some isolated lab chemical, it’s in real foods like sunflower seeds, walnuts, and eggs. And while processed junk food does often contain poor-quality fats, that doesn’t mean all sources of omega-6s are the enemy.
“Nutrition isn’t about one magic ingredient, it’s about patterns, balance, and quality.”
— Monique Richard, MS, RDN
She’s right. If you’re eating tons of ultra-processed food with low-quality oils, yes, you might run into problems. But getting omega-6s from whole food sources (like nuts and seeds) is a totally different story.
Should You Start Eating More Linoleic Acid?
If you’re looking to support heart health, stabilize blood sugar, or reduce inflammation, this research gives some solid reasons to include healthy omega-6s in your diet.
Just keep in mind:
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Linoleic acid isn’t a miracle cure, but it’s a useful piece of the bigger puzzle.
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It’s best consumed as part of a whole-food, balanced diet.
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Don’t ditch omega-3s, they work best when in balance with omega-6s.
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And no, frying everything in corn oil probably isn’t the move either.
What to Add to Your Grocery List
If you want to naturally get more of the good stuff:
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Walnuts, great in oatmeal or as a snack
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Sunflower seeds, toss in salads or smoothies
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Tofu, sauté or grill for plant-based protein + omega-6
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Sesame oil, a little drizzle goes a long way for flavor
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Eggs, nature’s multi-nutrient food
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Vegetable oils (in moderation, and ideally unrefined)
Omega-6 vs Omega-3: The Balance Matters
It’s not about choosing one over the other, it’s about getting both, ideally in a 2:1 to 4:1 omega-6 to omega-3 ratio. Most people go way beyond that, leaning heavily toward omega-6s from processed foods.
But if you’re getting your linoleic acid from natural, whole-food sources, you’re likely in a much better spot.
Final Thought: Nutrition ≠ Headlines
There’s always a new food villain. And then, there’s the science that slowly corrects the record.
Omega-6s, especially linoleic acid, may have been misunderstood. Based on these new studies, they might actually help protect your heart and blood sugar, not harm them.
So don’t fall for nutrition black-and-whites. Instead, eat whole foods, understand your fats, and keep listening to what the data is telling us, not just the algorithm.