The Omega-3 Lie: Why Farmed Fish May Be Harming Your Health

We're told fish is a health hero, packed with heart-healthy omega-3s. But the truth is more complex. Our modern fish supply, dominated by farmed fish fed an unnatural diet, may be contributing to the very problems it promises to prevent. It's time to dive deep and uncover the truth about omega-3s and why that Friday night fish fry might need a rethink.

The Great Omega Imbalance

For decades, we've been encouraged to ditch red meat in favour of fish, with the promise of those "amazing omega-3s!" However, the science is increasingly showing the real culprit isn't animal fats, but the flood of industrial seed oils like canola, corn, soy, and cottonseed found in processed foods. These oils overload our bodies with omega-6 fatty acids which increase inflammation and cascade through to a long line of diseases including cancer, dementia and heart disease.

We need small (1.5g per day) amounts of both omega-3s and omega-6s, ideally in a 1:1 ratio. But the modern diet has skewed this balance dramatically. We've replaced natural fats with processed vegetable oils like sunflower and canola, loaded with omega-6s and found in practically every processed food imaginable.? We are now consuming very little omega-3 and massive amounts of omega-6.

This imbalance has serious consequences. Excess omega-6s increase the risk of macular degeneration, where the macula of the eye deteriorates, leading to vision loss. It is also linked to heart disease, as an overabundance of omega-6s can promote inflammation and the buildup of plaque in arteries. And even cancer, recent research has proven a link between high omega-6 intake and an increased risk of certain cancers, particularly prostate and colon cancer.?

The Fish Farming Problem

The official dietary advice often focuses on increasing fish consumption (due to its high omega-3 content) rather than reducing omega-6 intake. We've been told to "Eat more fish!" And we have. Since the 70s, we've doubled our fish consumption. But there's a catch: we’re running out of wild-caught fish.

To meet this demand, we've turned to fish farming. And guess what? Just like feedlot cattle, farmed fish are increasingly being fed grain, which depletes their omega-3 levels and increases their omega-6s.

Fish, like us, can't produce omega-3s on their own; they get them from their diet. Wild fish eat algae and smaller fish, maintaining a healthy balance. But farmed fish? Not so much.

In the early days of fish farming, they were often fed fish oil from other fish. This created an unsustainable cycle, requiring 5kg of wild-caught fish to produce 1kg of farmed fish with equivalent omega-3 levels. By 2006, 87% of all wild-caught fish oil was being fed to farmed fish, and it's likely we maxed out the available supply around 2010. (Data on this is surprisingly murky due to a lack of transparency in the industry.)

The solution? Replace fish oil with... you guessed it... vegetable oils. The same omega-6-rich oils that contribute to health problems are now becoming a staple in the feed of what we mistakenly believe to be our primary source of omega-3s.

Studies since the 1990s have shown that substituting fish oil with vegetable oils in feed makes fish more prone to infectious diseases and stress, stunts their growth, and increases their production of harmful cholesterol. When fillets from seed oil-fed and fish oil-fed fish are compared, the amount of omega-3 is often halved (sometimes considerably less), while omega-6 fats increase 5-fold. The very oils meant to boost our health are destroying the nutritional value of the fish we eat.

Rethinking Our Approach

So, that fish and chips you're enjoying? It might be loaded with the very omega-6s you're trying to avoid even if you don’t fry it in seed oil. Ironic, isn't it?

This isn't just about our health; it's about the sustainability of our food system. We're depleting wild fish stocks to feed farmed fish, and then resorting to harmful vegetable oils. We need a new approach.

What Can You Do?

1. Reduce Processed Foods: The biggest source of omega-6s is processed foods. Start by cutting back on these.
2. Choose Wild-Caught Fish: Whenever possible, seek out wild-caught fish.
3. Support Sustainable Aquaculture: Look for certifications that prioritise fish health and environmental responsibility.?
4. Don’t worry about Omega-3:? You will get more than enough from a cheese sandwich (made with butter of course).