Do trans fatty acids harm your brain?
Partially hydrogenated oils, trans fats…you have probably heard the reports that these highly-refined oils lead to weight gain and chronic disease. These oils can be found in a wide-variety of products, such as fried foods, margarines, snack foods, and commercially baked goods.
First developed in the 19th century, partially hydrogenated oils are less expensive than animal fats and can withstand being heated repeatedly without breaking down. The main use for partially hydrogenated oils is to prolong the shelf life of processed foods.
A study from Oregon Health & Science University found that individuals who consumed a diet high in trans fatty acids scored lower on thinking and memory tests. In contrast, people who had a high intake of vitamins C, D, E, and omega-3 fatty acids had improved cognitive function. The study recruited 104 subjects (average – 87 years old) and determined their level of nutrients in the blood. They also measured their brain volume with MRI scans to find that those with higher nutrient levels had a larger brain capacity. Individuals with a high consumption of trans fatty acids were more susceptible to Alzheimer’s.
Several European countries have banned hydrogenated oils from being used in food, as studies find processed foods can lead to the progression of cardiovascular disease, diabetes, or cancer.
How can you lessen your intake of trans fatty acids?
- Choose liquid vegetable oils
- Avoid commercially prepared baked goods (cookies, pies, donuts, etc.), snack or processed foods.
- Avoid fried foods and desserts in restaurants
- Use butter or coconut oil
References
Ascherio A, Hennekens CH, Buring JE, Master C, et al. Trans-fatty acids intake and risk of myocardial infarction. Circulation. 1994; 89:94-101.
Bowman GL, Silbert LC, Howieson D, Dodge HH, et al. Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging. Neurology. 2011 Dec 28.
Katan MB, Zock PL, Mensink RP. Trans fatty acids and their effects on lipoproteins in humans. Ann Rev Nutr. 1995; 15:473-493.
Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006 Apr; 354(15):1601-1613.
Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J of Clin Nutr. 2004; 79:606-612.
Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr. 1999 Sep; 70(3):560S-596S.
Willett WC, Stampfer MJ, Manson JE, et al. Intake of trans fatty acids and risk of coronary heart disease among women. Lancet. 1993; 341:581-585.
