The Neuroscience Behind Brain Food: The Good, The Bad, The Ugly!

#3 THE UGLY: TRANS FAT?

We all have heard about trans-saturated fats ( aka trans fats ) and how terrible they are for the body. Most doctors consider trans fats the worst type of fat you can possibly ingest.?This kind of fat has been making headlines of late for its dangerous effects on health, and it is increasingly recognized as a brain enemy as well. A large body of literature indicates an association between consumption of trans fats and increased risk of cognitive decline and dementia in old age.?

In fact, it takes very little trans fat in the diet to develop cognitive impairments. Across several studies, people who consumed 2 or more grams of trans fats a day had twice the risk of those who ate less than 2 grams. Fairly disheartening is the realization that most people in those studies ate at least 2 grams a day, with the majority of participants eating more than double that on a regular basis. But what exactly are trans fats, and where are they hiding? Trans fats are created via an industrial process called hydrogenation . by which hydrogen is added to otherwise healthy unsaturated vegetable oils, thereby chemically " saturating " them. Manufacturers do this to create a specific consistency in products, one that is nearly solid at room temperature but melts upon baking or heating. For example, canola and safflower oils are artificially hydrogenated to create margarine and soft spreads. These so-called partially hydrogenated oils are less likely to spoil and less prone to rancidity, granting foods longer shelf life. Some restaurants use these oils in their deep fryers because they don't have to be changed as often as do other, healthier oils.?

Clearly, trans fats are convenient, not to mention cheap.?Unfortunately, trans fats have many adverse health effects, from raising cholesterol and triglyceride levels in the bloodstream to globally promoting inflammation throughout our bodies. This increases our risk of cardiovascular disease and stroke, and in turn, our risk of dementia. As of today, partially hydrogenated oils are no longer " Generally Recognized as Safe " ( GRAS ) in human food.?Several countries have reduced and even restricted the use of these fats in food service establishments. There is hope that continued research will soon lead to a final and complete ban of all trans fats from the human diet. In the meantime, we need to protect ourselves and safeguard our brains from any food products that include trans fats.?

They are relatively easy to spot. First of all, they are almost always found in processed foods. The definition of what constitutes processed food can vary, but generally speaking, it's the food packaged in boxes, cans, or bags. Also, these foods have a very long shelf life. Some canned soups can last up to four years. That can't be natural, can it? It appears easier than ever to determine the amount of trans fats in any packaged food by checking its nutritional label.

A typical Nutrition Facts panel will list not only the serving size and calories per container but right underneath that, you will find Total Fats. The Toal Fats listing is then broken down into saturated fats, cholesterol, and trans fats. You want anything you put in your cart to read trans fas zero / " 0 " grams.?

The bottom line is this: the more packaged and processed foods you consume on a regular basis, the more hidden trans fats you are probably consuming, and the higher your risk of getting sick. The recommendation is to take a careful look at the ingredients list on the food packages you pick up. Watch out for any of the following: hydrogenated fats ( like the ones mentioned above ), partially hydrogenated fats and oils ( also known as PHO ), and vegetable shortening ( or just shortening ).?

The most common PHO include partially hydrogenated soybean oil, cotton seed oil, palm kernel oil, and vegetable oil. If the list includes any of these substances, you are better off putting the package down. Typical processed foods that are high in trans fats are baked goods like commercial doughnuts, cakes, pie crusts, biscuits, and frozen pizza, as well as many snack foods such as cookies and crackers. Then there is all the margarine ( stick or spread ), along with many other spread-able or " creamy " products, which are by definition made of hydrogenated or partially hydrogenated oils. Trans fats are even added to most coffee creamers.?

A special note to moms: you might be inadvertently serving your children a considerable amount of toxicity atop their birthday cakes since ready-to-use frostings are plied with trans fats. So take a close look at your shopping cart. Many of the foods you stock in your pantry are probably laden with a substance that we must now begin to avoid at all costs.