09/28/2026
MYTH: Omega-6 is bad and processed food should be avoided. 🚫
FACT: It’s a LOT more complicated than that. 👇
ULTRA-PROCESSED FOODS & YOUR OMEGA BALANCE, LET’S TALK ABOUT IT. 👀
Not everything that comes in a package is automatically “bad,” and processed doesn’t necessarily mean ultra-processed.
Some foods are processed simply because something has been added to preserve or prepare them. Think canned vegetables, cheese or freshly made bread.
Then we have foods that are unprocessed or minimally processed, fresh or frozen fruits and vegetables, eggs, milk, beans, grains, meat and fish with few or no added ingredients.
And then there are ultra-processed foods, many packaged snacks, cookies, cakes, sugary drinks, fast foods and ready-to-eat meals with multiple added ingredients.
👉 This is where reading the ingredient list matters.
But here’s another piece I want people to understand…
Omega-6 AND omega-3 are BOTH essential fats. We need them both!
The issue isn’t that omega-6 is “bad.”
Many people already consume plenty of omega-6 through their everyday diet, including oils commonly used in packaged and ultra-processed foods, while omega-3 intake can be much lower than recommended.
And THAT is why I talk so much about BALANCE. ⚖️
Omega-3s, especially EPA and DHA, are important components of our cell membranes and play important roles throughout the body.
So ask yourself:
Where are MY omega-3s coming from?
Fatty fish such as salmon, sardines and mackerel provide EPA and DHA. Plant foods such as chia, flax and walnuts provide ALA, which the body can convert to EPA and DHA only to a limited extent.
I’m not telling you to eliminate omega-6.
I’m not telling you to never eat processed food.
I’m telling you to pay attention to BOTH sides of the equation.
And here’s my favorite part:
You don’t have to guess what your omega-6:3 balance looks like. You can TEST it. 🩸
TEST, DON’T GUESS.
I personally use and endorse an omega-3 product with polyphenols. If you’d like information about the product I use or would like to learn about testing your omega-6:3 balance, reach out to me.
Amy Prine
Certified Nutritionist | Nutrition & Fitness Coach
📧 [email protected]
🌐 www.amyprine.com
Teaching Nutrition That Makes Sense.
