Navigating the Hidden Pitfalls of Linoleic Acid and Seed Oils

Last Updated on 07/21/2024 by Jonathon

Navigating the world of nutrition can be incredibly complex, particularly when it comes to balancing the intake of various fatty acids. One of the most critical—and often misunderstood—aspects of dietary fats is the role of linoleic acid (omega-6) and its impact on health. Understanding how to manage linoleic acid levels through dietary choices can drastically improve overall well-being. My aim with this article is to shed light on the significance of controlling linoleic acid intake and provide practical steps to achieve a healthier balance.

What is Linoleic Acid (Omega-6)?

You know, coming to understand linoleic acid has been a game-changer for me. It’s a polyunsaturated omega-6 fatty acid (PUFA for short) that’s crucial for so many of our bodily functions, and since our bodies can’t produce it on their own, we have been easily led to believe that we need to make sure we get it through our diet. Linoleic acid (omega-6) should not be confused with alpha linoleic acid or conjugated linoleic acid, which are separate (albeit confusingly named) compounds.

Unfortunately, the truth is that the vast majority of people get well beyond an adequate amount of linoleic acid in their diet – to the point of significant harm in many cases. I remember the first time I learned about it and started to dig into the research a little more – the overconsumption of linoleic acid is exceedingly common, and it can have a big impact on your overall well-being. Linoleic acid is one of the most insidious harmful components of the typical American diet, because it is so prevalent and difficult to avoid, mainly through vegetable and seed oils in processed and packaged food.

If you’re looking to make a positive change, this might be a good place to start, but before we talk about the bad – let’s talk about the positive benefit of linoleic acid.

Positive Health Benefits of Linoleic Acid

Overall, the health benefits versus the risks of linoleic acid are both inconclusive and hotly debated. Like many pharmaceutical and ingested therapeutics, the effects of linoleic acid are likely dose dependent, thus when maintained at an appropriate level linoleic acid plays a critical role in our bodies. This likely explains the evidence for positive health benefits from linoleic acid.

According to Mercola and D’Adamo, one other possible explanation for the observed health benefits from linoleic acid consumption may result from the presence of alpha-linoleic acid, or omega-3, in many of the common plant and vegetable-based products containing linoleic acid. Omega-3 naturally acts as a counterbalance to many of the negative effects of high levels of linoleic acid, which likely caused skewed results from early poorly designed studies of linoleic acid – and has resulted in a contradictory body of evidence when it comes to the effects of linoleic acid.

Linoleic acid has been shown to have the following positive benefits:

1. Heart Health: Linoleic acid can help lower LDL cholesterol levels, reducing the risk of cardiovascular disease (Marangoni et al, Mercola and D’Adamo).
2. Diabetes Management: Linoleic acid can help with glycemic control and insulin resistance, and increased dietary intake has been linked to a lower rate of metabolic syndrome and type 2 diabetes (Marangoni et al, Mercola and D’Adamo).
3. Skin Health: Essential for maintaining the skin’s barrier function and hydration, linoleic acid deficiency can lead to skin and hair disorders (Jandacek).

It should be noted that recent evidence has suggested that increased linoleic acid consumption does not decrease the rate of atherosclerosis or lower the risk of dying from cardiovascular disease, despite the previously shown benefits of lowering LDL and the risk for developing cardiovascular disease (Mercola and D’Adamo).

Potential Risks of Excessive Linoleic Acid

While linoleic acid is essential, excessive intake can lead to health issues. So, regarding the question of, “Is linoleic acid bad for you?” – the answer is that linoleic acid can indeed be bad for you, particularly in excess. Here are some potential risks associated with high linoleic acid, as outlined by Mercola and D’Adamo:

1. Inflammation: High levels of omega-6 fatty acids, without adequate omega-3s to balance them, can promote inflammation.
2. Increased All-Cause Mortality: Multiple studies have shown that increased consumption of linoleic acid and increased levels of linoleic acid in the blood result in a significantly higher risk of death from all causes.
3. Chronic Disease: Oxidative stress, along with tissue damage and mitochondrial dysfunction, from overconsumption of linoleic acid can lead to cardiovascular disease, Alzheimer’s and dementia, cancer, obesity, and diabetes.
4. Heart Disease: Similarly, these same studies have shown that an imbalance favoring linoleic acid can increase the risk of heart disease by increasing oxidized LDL and inducing atherosclerosis.
5. Cancer: Linoleic acid increases risk of cancer by contributing to mitochondrial dysfunction and oxidative stress.
6. Skin Cancer and Sunburn: Research shows that increased linoleic acid results in a high risk for developing skin cancers and can dramatically raise the risk of sunburn.
7. Type I Diabetes: One study showed increased risk for developing Type I diabetes due to elevated levels of leukotrienes related to dietary polyunsaturated fatty acids like linoleic acid.
8. Autism, Anxiety, and Depression: Researchers have found that a high soybean oil diet can have an effect on autism, anxiety, and depression.
9. Obesity: Excessive consumption of omega-6-rich processed foods may contribute to weight gain and obesity.

Why Is High Linoleic Acid Bad for You?

High levels of linoleic acid consumption are bad for you not because of the linoleic acid itself, but because of what happens in your body after you consume linoleic acid. Linoleic acid is a polyunsaturated fatty acid (PUFA), and unfortunately PUFAs are very prone to oxidation (or breakdown), even after being consumed. Think of it this way – linoleic acid basically goes rancid inside the body, leaving you exposed to toxic byproducts. According to Mercola and D’Adamo, with high intake of linoleic acid, this breakdown leads to oxidative stress, tissue damage, and mitochondrial dysfunction within the body and these oxidative effects subsequently cause an increased risk for certain diseases, including heart disease, dementia, cancer, obesity, and diabetes.

Should I Be Getting More Linoleic Acid?

If you’re like most people following the typical American diet, the answer has to be, “Not in a million years!” Omega-6 linoleic acid makes up a staggering 25% of our daily caloric intake in America (Mercola and D’Adamo). That’s a shocking amount. I used to be unaware of this myself and struggled with the dietary pitfalls leading to overconsumption of linoleic acid, but understanding the hidden sources of linoleic acid in our diet can be the first step towards making better choices for our health.

How Much Linoleic Acid to Consume Per Day

Research suggests that the ideal amount of linoleic acid in the human diet is 1-2% of daily calories, and levels above this percentage can lead to adverse health effects (Mercola and D’Adamo). This means at 25% of daily calories, the average American is consuming way above the optimal level of linoleic acid!

What Does 1-2% Of Daily Calories Translate to For Linoleic Acid?

It can be tricky to gauge exactly how much linoleic acid you’re taking in, especially since different foods and products vary in their linoleic acid content. From my own research, I’ve found that nuts, seeds, and seed oils are some of the biggest culprits.

For instance, safflower oil—a staple in many kitchens—contains a whopping 70% linoleic acid and packs about 120 calories per tablespoon. Imagine using 30 grams (around 2 tablespoons) to pan-fry some chicken breast for just one meal. That’s 240 calories from the oil alone, with 168 of those calories coming from linoleic acid. If you’re following the average recommended diet of 2000 calories a day, you’ve already consumed 8.4% of your daily calories in linoleic acid from just that meal. That’s significantly higher than the ideal 1-2% of daily calories from linoleic acid.

To put this into perspective, let’s compare this with eggs. According to WebMD, a large egg contains about 1.8 grams of omega-6, and Healthline.com notes that a large egg averages around 72 calories. This means omega-6 makes up roughly 2.5% of the total calories of the egg—just under 2 calories of linoleic acid per egg. Astonishingly, you’d need to eat nearly 84 eggs in a day just to match the linoleic acid content of 2 tablespoons of safflower oil! That difference is staggering, isn’t it?

I hope this comparison helps illustrate how easy it is to overconsume linoleic acid through seed oils. It’s a small change but being mindful of this can make a big difference in your diet. Now that you know about what linoleic acid is, what it can do, and how much of it you should get, let’s talk about where it can be found and how you can manage your consumption.

What are the Sources of Linoleic Acid?

When I first started paying attention to my diet, I was surprised to learn where linoleic acid comes from. It’s mostly in plant-based oils like soybean, corn, sunflower, and safflower oil—what many call “seed oils.” You can also find it in nuts, seeds, and some grains. I used to love snacking on chips, crackers, and cookies, but I didn’t realize they often have high levels of linoleic acid because of the vegetable oils used in making them.

It’s been quite a journey for me to understand these details and make better choices for my health. I know it can be challenging to change habits, but being informed is the first step.

How To Reduce Linoleic Acid and Its Harmful Effects

To balance your intake of linoleic acid and reduce its potential adverse effects, I want to share a few tips that have truly made a difference for me. I used to struggle with this myself, feeling overwhelmed by all the conflicting information out there. But by making some small, manageable changes, you can do better. It’s not always easy, but with patience and consistency, you can find a routine that works for you. Here are some tips to help you lower linoleic acid or, at least, reduce its harmful effects:

1. Cut out processed foods
2. Read the nutrition label
3. Use low linoleic acid cooking oils
4. Eat in instead of eating out
5. Avoid nuts and seeds
6. Consume more omega-3 fatty acids 
7. Source protein from ruminant animals
8. Take a probiotic like Lactobacillus
9. Build carnosine stores in muscle

Cut Out Processed Foods

I’ve been there too, navigating the maze of supermarket aisles filled with processed foods. It turns out, almost every one of those convenient options is loaded with hydrogenated vegetable oil, often referred to as “seed oils” in health circles. These oils are stealthily pumping us full of linoleic acid, which I’ve learned can be quite harmful in excess. Trust me, I’ve felt the difference since I started cutting out processed foods.

Instead of grabbing that pre-packaged meal, I now focus on whole, unprocessed foods like vibrant fruits, fresh vegetables, and natural proteins as much as possible. It wasn’t an overnight transformation, but taking it step by step has made a world of difference. If you’re looking to reduce your intake of linoleic acid and feel better overall, consider making this shift too.

Read the Nutrition Label

If you absolutely cannot cut out processed and pre-packed foods, then the next best thing is to read the nutrition labels of foods before you buy. Here are a few red flags on the nutrition label that should make you consider putting that item back on the shelf:

• Vegetable or seed oils in the ingredient list – i.e. hydrogenated vegetable oils, safflower, soybean, corn, grape seed, sunflower, and canola oils
• High amounts of polyunsaturated fat – because linoleic acid is the primary polyunsaturated fatty acid in a majority of food products (typically by a very large margin)
• High linoleic acid nuts and seeds in the ingredient list – i.e. poppy seed, hemp, walnut, pecan, pumpkin, brazil nut, sesame seed, peanut, pine nut, and to a lesser extent chia, almond, flaxseed, pistachio, and hazel nut.

If you want to go the extra distance, then the most sure-fire way to reduce linoleic acid consumption using the nutrition label is to eat only those foods with 3 ingredients or less. In addition, some other helpful things to look for on the nutrition label are:

• Low linoleic acid alternatives to seed oils – olive oil (single-source only, as multi-source olive oil is often adulterated with other seed oils to reduce cost for the manufacturer), avocado oil, palm oil, coconut oil
• Whole, natural (unprocessed) ingredients only 

Use Low-Linoleic Acid Cooking Oils

I’ve experienced that moment, standing in the aisle, feeling overwhelmed by the myriad options for cooking oils. It’s a bit daunting, isn’t it? Many of the common options are loaded with linoleic acid, which isn’t great for us in the long run. Through my own journey and research, I discovered that switching to low-linoleic acid oils like avocado oil, olive oil, or coconut oil could make a big difference. And if you want to take it a step further, tallow, ghee, or butter are fantastic alternatives.

To summarize, to avoid overconsumption of linoleic acid (LA), you should prepare your food using low-LA alternatives like:

• Avocado oil: 10% LA content.
• Olive oil: 3-27% LA content (lower for single-source varieties).
• Coconut oil: 2% LA content.
• Animal products like tallow, ghee, or butter: 1-3% LA content (lower for grass-fed products).
• (Citation: Mercola and D’Adamo)

Eat In Instead of Eating Out

I get it, eating out is convenient and sometimes really tempting. But did you know that it often means consuming higher amounts of linoleic acid? Most restaurants, whether fast food or not, cook with high-linoleic acid seed oils. I’ve been there too, craving the ease of a restaurant meal. But trust me, taking the time to prepare your meal at home can make a huge difference. It’s a small change that’s part of a bigger journey towards better health. Next time you’re thinking about eating out, consider cooking at home instead. It’s a step worth taking, and I’m with you on this path to a healthier lifestyle.

Just to put it into perspective, here’s a list of common cooking oils and their respective average linoleic acid (LA) content:

• Safflower oil: 70% LA content.
• Grape seed oil: 70% LA content.
• Sunflower oil: 68% LA content
• Corn oil: 54% LA content.
• Cottonseed oil: 52% LA content.
• Soybean oil:    51% LA content.
• Rice bran oil: 33% LA content.
• Peanut oil: 32% LA content.
• Canola oil:    19% LA content.
• (Citation: Mercola and D’Adamo)

Here’s a little project: When you are next eating at your favorite restaurant, ask them what they use. More likely than not, it will be one of the above!

Avoid Nuts and Seeds

Most nuts and seeds are packed with linoleic acid, which can be a concern for many of us trying to make healthier choices. I remember feeling overwhelmed when learning this, especially discovering that poppy seeds, walnuts, and pecans are among the highest in this acid. It’s easy to feel discouraged, but there’s good news! Macadamia nuts are the exception. So, for all you macadamia nut cookie enthusiasts, enjoy those treats with a bit more peace of mind (surely cookie dough isn’t packed full of those pesky seed oils… right? Right!?).

Here’s a list of common nuts and seeds and their average linoleic acid (LA) content to help guide you when you decide to get a little nutty:

• Poppy seed – 62%
• Hemp – 57%
• Wheat germ – 55%
• Walnut – 53%
• Pecan – 50%
• Pumpkin – 45%
• Brazil nuts – 43%
• Sesame – 41%
• Peanut – 32%
• Pine nuts – 33%
• Chia – 16%
• Almond – 16%
• Flaxseed – 14%
• Pistachio – 13%
• Hazelnut –    12%
• Cashew – 8%
• Macadamia – 2%
• (Citation: Mercola and D’Adamo)

Consume More Omega-3 Fatty Acids

I know it can be tough balancing your diet, especially when you’re trying to manage something like linoleic acid levels. I’ve been there too, feeling overwhelmed by all the nutritional advice out there, so I’ll point you to an easy tactic to use – balancing the ratio of linoleic acid (omega-6) by consuming more omega-3 fatty acids. It’s one of the most natural ways to counteract the harmful effects of overconsumption of linoleic acid. Even a small change can lead to big improvements.

Common omege-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha linoleic acid (ALA), but if you are trying to balance your omega-3 and omega-6 ratio then it is best to focus on EPA and DHA. This is because ALA has to be converted to EPH and DHA, a process that is unfortunately quite inefficient and results in less than a 20% conversion of ALA to EPH and DHA (Mercola and D’Adamo).

According to Mercola and D’Adamo, the best sources of EPA and DHA are cold-water or fatty fish such as salmon, tuna, mackerel, and sardines, while ALA is primarily found in plants. If you’re a fan of plant-based diets, incorporating more ALA-rich foods like chia seeds, flaxseeds, and walnuts into your diet can be helpful – you just have to remember that these often also have a high linoleic acid content.

I’m not a big proponent of taking a supplement when you can achieve the same goal through whole, natural foods and careful dietary planning, but you may also consider using any of the commonly available omega-3 supplements.

Source Protein from Ruminant Animals

Another way I’ve found to limit linoleic acid is by sourcing protein from ruminant animals only. These amazing creatures, like cows, buffalo, lamb, goat, deer, elk, and most other game species, have a unique digestive system with multi-part stomachs. Their ruminant stomachs are packed with bacteria that break down linoleic acid into less harmful saturated and monounsaturated fats. This leads to lower linoleic acid content in their meat and milk products (Mercola and D’Adamo).

On the flip side, animals that can’t break down linoleic acid, such as those raised on high linoleic acid feeds like soy and corn—which is common in many commercial farming operations—end up with higher levels of linoleic acid in their final products. I know this might be a bummer if you’re a chicken or pork lover, but it’s important to consider.

You might think about switching to plant-based protein sources but remember that many plant proteins come with high linoleic acid content too. Plant and seed products are often the culprits behind overconsumption of linoleic acid.

I’ve been on this journey myself, and it hasn’t always been easy. But by making informed choices, you can make major steps towards improving your health.

Take a Probiotic Like Lactobacillus

I’ve been on my own journey with gut health and discovered some amazing insights that I just have to share. You know the common probiotic bacteria, Lactobacillus? Well, it can actually break down linoleic acid in our gut, turning it into something called conjugated linoleic acid (CLA) (den Hartigh). In fact, this is a similar process as to what happens in the stomachs of ruminant animals. This process can help lessen the harmful effects of linoleic acid, as CLA is less toxic and has actually been shown to have many positive health benefits in contrast to linoleic acid. Considering this, incorporating probiotics might just be the nudge you need in the right direction when it comes to balancing your linoleic acid levels.

Build Carnosine Stores in Muscle

As stated by Mercola and D’Adamo, carnosine is a potent antioxidant that can limit the damaging effects of overconsumption of linoleic acid by baiting oxidative molecules into destroying it instead of the vastly important mitochondria, DNA, and proteins in the human body.

Practically speaking, there are two primary ways to effectively increase the amount of carnosine in the human body. First is to consume animal protein, as carnosine is found primarily in the muscles and brain of animals. In fact, carnosine is not present in any plant foods, which is why this can be a really difficult task for vegans and vegetarians. The second way to build carnosine is by supplementing with beta-alanine, an amino acid that the body converts into carnosine and then stores in the muscle (Mercola and D’Adamo) – just beware of the beta-alanine itch! 

I remember the first time I took a beta-alanine supplement; I was tingling all over my body, head to toe, within 30 minutes and thought I was having a stroke. Thankfully, a quick google search revealed to me that this is a common reaction when taking beta-alanine, and it resolved without any issue (although I did take more later just to confirm… it sure enough was the BA itch).

As carnosine is stored in the muscle, I also suspect that building muscle mass could have somewhat of a protective effect against the oxidative effects of linoleic acid, as you are essentially increasing the storage capacity of carnosine in your body. Ya’ll know I’m a big fan of resistance training and recommend it as one of the Evergreens of Wellness. Just a thought!

The Hidden Pitfall of Linoleic Acid and Seed Oils

What many people don’t realize about linoleic acid is that it has a half-life of around 2 years (Mercola and D’Adamo). I like to call this the hidden pitfall of linoleic acid and seed oils because their effects are long-lasting. Imagine this: it takes about 2 years for your body to eliminate just half of the linoleic acid, and then another 2 years to cut that amount in half again. Realistically, it could take around 6 years to balance linoleic acid levels in your body, and that’s if you eliminate every single drop from your diet – which, let’s face it, is nearly impossible.

This is why consistency in your diet is so crucial. Making mindful choices daily and being vigilant about hidden sources of linoleic acid can make all the difference. The journey might be slow, but each step you take to reduce linoleic acid intake will positively impact your health in the long run.

I’ve been there myself, navigating the complexities of diet and health, and I know it’s challenging. But every small change you make is a step towards a healthier you.

Conclusion

In conclusion, managing your linoleic acid intake through informed dietary choices can be a powerful step towards better health. By focusing on whole foods, sourcing protein from ruminant animals, incorporating probiotics like Lactobacillus, and building carnosine stores in your muscles, you can mitigate the potentially harmful effects of linoleic acid. Remember, the journey to optimal health is not a sprint but a marathon. Consistency and mindfulness in your diet will yield significant benefits over time. I’ve walked this path myself, and though it can be demanding, each mindful decision you make is a stride towards a healthier, more balanced life. Keep going and know that every step counts.

P.S. Want to take your health and wellness up a notch? Join the Dream Root Wellness Network, our premium online wellness community, and explore the Dream Root Wellness Philosophy and the Evergreens of Wellness courses – your toolkit to growing better wellness and becoming the best version of yourself!

Works Cited:

1. den Hartigh, Laura J. “Conjugated Linoleic Acid Effects on Cancer, Obesity, and Atherosclerosis: A Review of Pre-Clinical and Human Trials with Current Perspectives.” Nutrients, U.S. National Library of Medicine, 11 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6413010/. 
2. Fooddata Central, fdc.nal.usda.gov/index.html. Accessed 23 May 2024.
3. Jandacek, Ronald J. “Linoleic Acid: A Nutritional Quandary.” MDPI, Multidisciplinary Digital Publishing Institute, 20 May 2017, www.mdpi.com/2227-9032/5/2/25.
4. Marangoni, Franca, et al. “Dietary Linoleic Acid and Human Health: Focus on Cardiovascular and Cardiometabolic Effects.” Atherosclerosis, Elsevier, 15 Nov. 2019, www.sciencedirect.com/science/article/abs/pii/S0021915019315758.
5. Mercola, Joseph, and Christopher R D’Adamo. “Linoleic Acid: A Narrative Review of the Effects of Increased Intake in the Standard American Diet and Associations with Chronic Disease.” Nutrients, U.S. National Library of Medicine, 13 July 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10386285/.