CLA: A Good Trans Fat

1
CLA A Good Trans Fat?

• The hardened oils created though hydrogenation
  produce a more stable fat. Trans fats are mostly
  found in processed baked goods to make a shelf
  stable product. Although trans fats are mostly
  found in baked good they are also commonly found
  in processed foods.
• In the 1980s, reports began to surface that
  trans fat could be a contributor to coronary
  heart disease. If was later found that trans fat
  increased bad cholesterol levels and lowered good
  cholesterol levels.
• In 1983, a naturally occurring trans fat was
  discovered. This trans fat, also known as
  conjugated linoleic acid (CLA), is found in
  ruminant animals (cow, goat, sheep, etc) and
  their products. There are multiple forms of this
  fat. Todays research focuses on the most
  abundant forms trying to figure out how CLA
  effects our bodies.
• Consumer websites that sell CLA supplements
  promote the potential health benefits of CLA
• - Increased metabolic rate
• - Decreased abdominal fat
• - Enhanced muscle growth
• - Lowers insulin resistance
• - Lower cholesterol triglycerides
• - Reduces food allergies
• - and enhances immune system
• These benefits have been the focus of some
  researchers over the years. Beneficial results
  are more commonly seen in rat and mice models but
  there have been some results in humans.

Over the last 20 years there has been a lot of
diet advice Eat low fat Eat fat and no carbs
Dont eat sugar Eat a well balanced diet Dont
eat fat (again!). So, what is right? With all the
mixed messages, what are we supposed to eat?
Within the last couple of years, the kind of fat
you eat has been a focus in the media. Attention
has been paid to the benefits of unsaturated fats
(oils) and the harmful effects of saturated fats
(butter). Beyond simple saturated fat, we have
also been warned to stay away from trans fats. So
what are trans fats? Trans fats are fats that
have a different chemical formation than most
naturally occurring fats. Trans fats are
generally (but not always) made industrially.
They are created through a process called
hydrogenation. This is when an unsaturated fat
(liquid), or oil is processed to make it more
saturated (solid).
2
References1. Kelley et al. Conjugated linoleic
acid isomers and cancer. J Nutr 2007 137
2599-2607.2. Lambert et al. Conjugated linoleic
acid versus high-oleic acid sunflower oil
effects on energy metabolism, glucose tolerance,
blood lipids, appetite and body composition in
regularly exercising individuals. British J Nutr
2007 97 1001-1011. 3. Larsen et al. Conjugated
linoleic acid supplementation for 1 y does not
prevent weight or body fat regain. Am J Clin
Nutr 2006 83 606-12. 4. Laso et al. Effects of
milk supplementation with conjugated linoleic
acid (isomers cis-9, trans-11 and trans- 10,
cis-12) on body composition and metabolic
syndrome components. British J Nutr 2007 98
860-867. 5. Raff et al. A diet rich in
conjugated linoleic acid and butter increases
lipid peroxidation but does not affect
atherosclerotic, inflammatory, or diabetic risk
markers in healthy young men. J Nutr 2008 138
509-514. 6. Steck et al. Conjugated linoleic
acid supplementation for twelve weeks increases
lean body mass in obese humans. J Nutr 2007
137 1188-1193. 7. Consumer websites -
Wikipedia.com? Conjugated Linoleic acid -
Wikipedia.com? Trans fat - mercola.com? Health
Benefits of Conjugated Linoleic Acid -
eatwild.com? What is CLA - nationaldairycouncil.o
rg? Emerging health benefits of CLA

• Increased metabolic rate A study out of the
  University of Cape Town, South Africa reported no
  change in metabolic rate after 12-weeks of CLA
  supplementation.2
• Decreased abdominal fat There are multiple
  studies on this topic and the results do not
  match. Some studies found 12-week supplementation
  decreased abdominal/trunk fat mass4 while
  others found no change after 1-year of
  supplementation3.
• Enhanced muscle growth A study involving obese
  individuals in North Carolina found an increase
  in lean body mass (muscle) after 12-weeks of
  supplementation6. Other studies found no change
  in lean body mass2,3.
• Lowers insulin resistance There is not strong
  evidence from the research that demonstrates CLA
  lowers insulin resistance. The included studies
  found no influence on insulin sensitivity2,3,4,5
  .
• Lower cholesterol and triglycerides Most of the
  included studies found CLA supplementation did
  not lower blood lipid levels including total
  cholesterol, LDL

• Cholesterol cont cholesterol, and
  triglycerides4,5,6. The study previously
  mentioned out of the University of Cape Town did
  find significant changes in total cholesterol and
  LDL cholesterol2. HDL cholesterol was found to
  decrease with supplementation in these studies.
• Food allergies and immune function There is not
  currently enough research in these areas to draw
  any conclusions.
• Cancer One area of research not popularly
  broadcasted in consumer sites is CLAs effect on
  cancer. This is an interesting topic but so far
  the research in inconclusive1.
• So, there is research that has found benefits and
  other studies say they didnt find anything. So
  what is the truth? Who do we believe?
  Researchers are working hard to find the truth
  but it is hard to apply their finings to
  everyone. Some people may benefit while others so
  not. So until we have solid evidence in one
  direction, be careful and make educated decisions
  on what you put into your body.