The Good Fat Ratio: Why Omega-3 and Omega-6 Balance is Your Secret Wellness Weapon

If you’re intentional about eating well, you know that not all fats are created equal. You skip the cheap fillers, prioritize whole foods, and pay attention to what actually makes you feel energized.

But when it comes to the complex world of fatty acids, specifically Omega-3s and Omega-6s, the conversation often gets confusing.

At Jackson's, we believe the best approach is to keep it simple: focus on balance and prioritize better fats. That's why we commit to cooking every single chip and Super Veggie Straw™ in premium avocado oil and never use highly refined seed oils.

Here’s the breakdown on Omega-3s and Omega-6s, why the ratio matters so much, and how skipping those industrial seed oils is the ultimate wellness power move.

Omega-3s and Omega-6s: A Wellness Tug-of-War

Both Omega-3 and Omega-6 fatty acids are polyunsaturated fats (PUFAs) that our bodies need. They are "essential" because we must get them through our diet.

But they have fundamentally different roles in the body:

Wait, Pro-Inflammatory?

Yes, Omega-6 fats are absolutely vital for certain functions. The problem isn't the Omega-6 itself; the issue is that in the modern diet, we get way too much of it—specifically, the highly processed kind—and far too little Omega-3.

This imbalance is the core of the problem.

🚨 The Ratio Problem: How Seed Oils Skew the Balance

For optimal health and inflammation management, experts suggest we aim for an Omega-6 to Omega-3 ratio between 1:1 and 4:1. Historically, this is what the human diet was closer to.

Today? Thanks to the widespread use of cheap, industrial seed oils (like canola, soybean, corn, sunflower, and grapeseed), the average Western diet is closer to a shocking 10:1 to 20:1 ratio!

Why Highly Refined Seed Oils are the Biggest Culprit:

1. They are Omega-6 Powerhouses: Oils like soybean and corn oil are extremely high in Omega-6, throwing the ratio completely off with a single spoonful or serving of packaged food.

2. They are Ultra-Processed: These oils are typically extracted using high heat and chemical solvents, then bleached and deodorized. This heavy processing can make the delicate Omega-6 fats unstable, potentially leading to oxidation and contributing to inflammatory load when consumed.

3. They’re Everywhere: They sneak into nearly every highly-processed snack, salad dressing, "health" bar, and baked good, making it incredibly difficult to manage your intake.

When you consume excessive amounts of these unstable Omega-6 fats from seed oils, you create a constant inflammatory signal in your body, overpowering the crucial benefits of Omega-3s.

🥑 The Better Fats Solution: Why We Choose Avocado Oil

This is where Jackson's steps in to offer a delicious, simple solution.

We skip the seed oils entirely and cook our snacks in 100% premium avocado oil for a reason: it helps you rebalance your fat intake without sacrificing crunch or flavor.

Avocado oil is not classified as a "seed oil." It's extracted from the fruit pulp and is primarily composed of Monounsaturated Fatty Acids (MUFAs)—the same beneficial fats found in olive oil!

Avocado Oil vs. Seed Oils

By choosing snacks cooked in avocado oil, you’re not contributing to the Omega-6 overload. You’re supporting a more balanced, anti-inflammatory dietary foundation—and you get to enjoy an amazing, kettle-cooked crunch in the process.

🎯 Your Pantry Ratio Reset

Rebalancing your Omegas doesn't have to be complicated. It’s about making smart swaps:

• Swap Out Seed Oils: Replace canola, soybean, and corn oil in your kitchen with avocado oil or extra virgin olive oil for cooking and dressings.

• Ditch the Sneaky Snacks: Look beyond the "health halo" of packaged foods. Skip crackers, snacks, and bars that list seed oils, and stock up on intentional options like Jackson's (made with avocado oil) or other snacks made with coconut oil or ghee.

• Boost Your Omega-3s: Make it a priority to incorporate more Omega-3 sources like fatty fish, walnuts, or ground flaxseeds into your routine.

Choosing fats wisely is one of the most powerful and immediate changes you can make for your health.

You deserve snacks that work with your body, supporting your wellness goals and helping you maintain that crucial Omega balance.

Ready to upgrade your snack game and rebalance your fats?

Explore our full lineup of Jackson's Potato Chips and Super Veggie Straws—always cooked in 100% premium avocado oil and always seed oil free.

Sources:

• Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 227(9), 834-845. 

• Harris, W. S. (2007). The omega-6/omega-3 ratio: a critical appraisal. Current Atherosclerosis Reports, 9(1), 1-8.

• National Institutes of Health (NIH) Office of Dietary Supplements (ODS). (Updated Periodically). Omega-3 Fatty Acids Fact Sheet for Health Professionals. 

• Global research trends on avocado oil and its fatty acid composition: A bibliometric review. 

• Simopoulos, A. P. (2010). The omega-6/omega-3 fatty acid ratio: health implications. Oilseeds and fats, Crops and Lipids (OCL), 17(5), 267-275.