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February 24, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Comfort Food: Not So Comforting After All...
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1 Quick Technique To Burn More Fat
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Comfort Food: Not So Comforting After All...
Dear Reader,
Sure they taste good... but foods loaded with trans fats, beyond being bad for your heart, have been shown in some new research to increase your risk for depression as well.
Today the National Institute of Mental Health estimates that 15 million Americans live with depression. Depression is a common, misunderstood, but still very serious illness that almost always needs treatment. You can't "tough it out" on your own, though many people dealing with depression think they must and therefore don't go for help. A shame since psychotherapies, medications and many other methods are now available to treat this type of illness.
It wasn't until the 1990s that experts began to see what trouble trans fats, a major part of our most treasured comfort foods, can be to the body. Since then, we've all been reading labels to avoid these dietary bad guys, though that "0 Trans Fat" claim allowed by the U.S. FDA, isn't so helpful since an item can have 0.5 grams of trans fat per serving and still qualify. And sometimes the partially hydrogenated oil is buried on an ingredient list presented in impossibly small type. And then those "servings" are usually decidedly smaller than what we all typically eat.
This latest Spanish study examined the link between depression and diet in over 12,000 men and women (average age 37) who were depression free at the start of the research. The subjects regularly completed a food frequency questionnaire that covered their intake of different types of fat as well as other lifestyle factors. After a follow up of 6 years, 657 new cases of depression had been diagnosed.
The team then examined fat intake in those diets - types of fat and just how much the subjects were eating. Those who ate a lot of trans fats had an increased depression risk. And not too surprisingly the opposite was also seen - those who ate foods like fish, vegetable oils and olive oil had a lower risk of depression than did those who ate none or very little of these foods.
A heart healthy diet including lots of olive oil can work to lower the risk of depression according to researcher Almudena Sanchez-Villegas, PhD, an associate professor of preventive medicine at Spain's University of Las Palmas de Gran Canario. Participants with olive oil consumption higher than 20 grams a day (0.7 ounces) had a 30% lower risk of depression than those who didn't consume (or consumed very little) olive oil.
Continues below...
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Comfort Food: Not So Comforting After All... Continued...
When it came to trans fats, those who consumed the most had a 48% higher risk
of depression. The trans fat intake was fairly low, only about 1.5 grams a day,
far lower than the amount here in the U.S. - packaged conveniently in cookies,
cakes, crackers, French fries and the like. In Spain, where the study was done,
milk and cheese are the main source of trans fat in the diet.
The researchers theorize that unhealthy fats are likely to lead to biological
changes in the body that are involved in both depression and heart disease. Beyond
the upheaval in good and bad cholesterol, bad fats bring on inflammatory changes,
and these changes can also be associated with depression. Inflammation might
just cause problems for the brain's neurotransmitters (serotonin is one) and
this can impact mood.
Interesting that both good fats and bad fats showed what researchers call a dose
response relationship. The more you eat... the more protection you get, or in
the case of trans fats, the more damage you do to your body. You should remember
that this type of study doesn't conclusively prove a link between trans fat intake
and depression, but the results certainly give you something to think about...
especially if you're already feeling down and prone to indulging in some good
tasting comfort food.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/food-recipes/news/20110126/
eating-trans-fats-linked-to-depression?src=RSS_PUBLIC
WebMD info on understanding trans fats:
http://www.webmd.com/food-recipes/understanding-trans-fats
WebMD info on depression:
http://www.webmd.com/depression/default.htm
National Institute of Mental Health wealth of info on depression:
http://www.nimh.nih.gov/health/publications/
depression/complete-index.shtml
WebMD info on healthy eating:
http://www.webmd.com/diet/default.htm
WebMD info on cholesterol:
http://www.webmd.com/cholesterol-management/default.htm
CSPI (Center for Science in the Public Interest) latest info on trans fats:
http://www.cspinet.org/transfat/
FDA info on trans fat, including labeling:
http://www.fda.gov/food/labelingnutrition
/ConsumerInformation/ucm109832.htm
News release from University of Las Palmas de Gran Canaria, Spain:
http://www.evri.com:80/media/article;jsessionid=1uyc8ejsvsu0g?
title=Trans+Fats+Cause+Depression&page=
http://www.dietsinreview.com/diet_column/02/trans-fats-cause-depression/&referring_uri=/organization/university-of-las
-palmas-de-gran-canaria-0xbdb2e%3Bjsessionid%3D1uyc
8ejsvsu0g&referring
_title=Evri
Research article, Sanchez-Villegas. PLoS ONE, online Jan. 26, 2011:
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0016268
American Heart Association, trans fats Q&A:
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils
/Fats101/Trans-Fats_UCM_301120_Article.jsp
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