The Skinny on Fats: What’s Best for the Brain

by Maggie Parry

Armed with essential information on benefi cial fats, parents can help their children’s brains develop and function better.

Did you know that two-thirds of the human brain is com posed of fats? Are you aware that the coating surrounding the neurons in the brain is 75 percent fat? All fats serve a purpose to a developing body, but not all fats are created equal. Optimal brain function depends on what kind of fat is in a child’s diet. It’s critical to know, especially for parents of growing children, which fats build and sustain brain power, and which fats are harmful to healthy brain function. Fats that have been labeled “bad” (such as saturated) may increase the risk for certain diseases while those labeled as “good” (such as mono- and poly- unsaturated fats) maximize the brain’s ability to function. The following is a Fats Primer to help parents navigate the facts and make wise food choices for their children.

“Bad” Fats

Saturated
Saturated fat is primarily found in high-fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, but ter, cheese and tropical oils: coconut, palm and palm kernel. These are the fats that clog arteries, cause heart attacks and strokes and raise cholesterol. The human body needs only a small amount of saturated fats (about 20 grams a day). Yet Americans, especially children, consume amounts which far exceed the recommended daily amount. This leads to a dangerous imbalance in essential fatty acids which affects brain development and function.

Trans Fats
Trans fats were invented so liquid oils used in food processing would have a longer shelf life. They are found primarily in commercially packaged foods, fried food from some fast food chains and most packaged snacks. Kelly Dorfman, in her article, Fat: A Moment in the Mouth, Forever in the Brain, discusses the affect of trans fats on brain development:

“What started as a food manufacturer’s dream has turned into a brain development nightmare. The last three generations have been brought up on fats that make a nice cookie but were never meant to be part of brain tissue… The composition of that brain fat directly reflects the fat composition of the diet. In a balanced situation, the brain would be composed of a combination of saturated and unsaturated fats from meats, fish, nuts and grains. Unfortunately, hydrogenated oils (trans fats) are not chemically equivalent to the fats found in whole foods…. When these altered fats are consumed, the body forces them into the spots reserved for natural fats, with potentially deleterious effect… For the last three generations we have increasing numbers of people whose brains “function differently” and consequently are distracted or have learning problems. Their brains may be trying to send neurological impulses and conduct business using neurons created from fats that are hard and inflexible. The result is inefficiency.”

Trans fats effect the electrical activity of the neurons by replacing the natural fats in brain cell membranes. According to the Center for Science in the Public Interest, brain cells must remain flexible in order to maintain optimal function. This flexibility is achieved through a balance of healthy fatty acids in the cell membrane. Trans fats stiffen the cell membrane and interrupt normal communication between neurons. This causes cellular degeneration and poor mental functioning.

The good news is that many food manufacturers and restaurants have removed trans fat from their ingredients and menus. Beginning in January 2006, the FDA required food companies to show on nutrition labels the amount of trans fat in each serving. While much of food packaging now reads “0 Trans Fat,” it’s important to know that products containing half a gram of trans fat or less are allowed to claim the amount as zero. This means that you can eat several servings of a “trans fat free” food and still ingest trans fat. The best way to check for trans fat is to read the ingredients label; if you see the words “partially hydrogenated” or “hydrogenated” in front of the word oil, the food probably has a small amount of trans fat. This doesn’t mean you shouldn’t eat the food, but you should limit the amount you eat – a little can add up to a lot.

“Good” Fats

There are two main categories of unsaturated fats: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). These fats contain the essential fatty acids (EFA) needed for healthy brain development and function. These fatty ac ids are considered “essential” because the human body cannot manufacture them ñ they must come from the food you eat. The two primary EFAs are:

Alpha-linolenic acid, or Omega 3
Linoleic acid, or Omega 6

Studies show that EFAs can actually boost intelligence. However, an imbalance of fatty acids may be linked to hyperactivity, depression, brain allergies and schizophrenia. To ensure healthy brain development and function, the balance ratio of EFAs (Omega 3 to Omega 6) should be 1:1 to 4:1. In general, Western diets have at least 20 times more Omega 6 fats (from saturated fats) than Omega 3 fats. This imbalance can be corrected by eating more foods rich in Omega 3 fat. Walnuts, flax seeds, sesame seeds, avocados, some dark leafy green vegetables, extra virgin olive oil and salmon are just a few of the foods that can add more Omega 3 fats to a diet. To gain a better balance between Omega 3 and Omega 6 fats, limit meats, cheeses, butter and foods prepared commercially with coconut and palm oil. Start by substituting these saturated fats with lower fat versions, such as skim milk, and adding more polyunsaturated and mono unsaturated fats (see Three steps to a brain-boosting diet).

Remember that fats are an important part of every child’s diet. According to KidsHealth.org, fats

are essential to growth and development,
aid in the absorption of some vitamins,
are the building blocks of hormones,
are necessary for insulating all nervous system tissues,
can protect against heart disease.

Substituting the unhealthiest fats in your family’s diet with healthier options is simple when you understand how fats nurture and sustain the human body. Start by choosing one or two foods in your child’s diet and substituting those foods with a better fat alternative. Be creative and get your kids involved with making choices. They can “invent” new toppings and menu items to give their brain “super powers.” As you and your family make healthier choices, you’ll be reaching that balance of “good” and “bad” fats that is necessary for optimal brain health.

Maggie Parry is a writer and editor for Kids Enabled.

Instead of these fats…. Try these for a brain boost!
Whole milk Skim or 2 percent
Butter or cheese Low fat versions or, veggie spreads,
Ice Cream Soft serve yogurts sorbet
Red Meat Omega 3 rich fish, veggie substitutes

www.goaskalice.columbia.edu

Three steps to a brain-boosting diet

STEP 1: ELIMINATE TRANS FATS

Stay away from commercially prepared food: chips, crackers, prepared baked goods, processed snacks and fast food.
When foods containing partially hydrogenated oils can’t be avoided, choose products that list the partially hydrogenated oils near the end of the ingredient list.
To avoid trans fats in restaurants, one strategy is to avoid deep-fried foods, since many restaurants continue to use partially hydrogenated oils in their fryers. You may be able to help change this cooking practice by asking your server, the chef or manager if the establishment uses trans free oils.

STEP 2: REDUCE CONSUMPTION OF SATURATED FATS

Switch from whole or 2% milk to 1% or fat-free (skim) milk. Switch to low-fat or no-fat versions of animal products such as yogurt, cheese, sour cream and cottage cheese.
Switch from ice cream to sorbet or sherbert.
Trim visible fats and skins from meat products. Better yet, try a turkey or veggie burger.
Eat more fish and less red meat.
Avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening.

STEP 3: CHOOSE MONOUNSATURATED AND POLYUNSATURATED FATS:

Use oils that are low in saturated fats and high in mono- and polyunsaturated fats such as canola oil and olive oil.
Eat fish rich in Omega-3 fats such as salmon, sardines, mackerel, herring and rainbow trout.
Incorporate more nuts (dry roasted, unsalted) into your diet. Just a handful goes a long way in providing good fat nutrition

www.Cspinet.org, www.Familydoctor.org

Share and Enjoy: