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CLA - Conjugated or Compromised?

 

EXPANDED VERSION:
CLA - Conjugated Linoleic Acid - Conjugated or Compromised?

   

 

What is CLA?

Conjugated linoleic acid, or CLA, has attracted a lot of attention over the past few years. Many claims for benefits have been made-from enhancing weight loss and providing antioxidant protection to treating diabetes and cardiovascular disease. But is CLA all it's cracked up to be?

Conjugated linoleic acid is one or more of 8 possible twisted trans fatty acids created from linoleic acid, also known as omega-6 essential fatty acid (EFA). In nature, the conversion of linoleic acid into CLA occurs naturally in the stomachs of cows, goats, sheep and other cud-chewing animals; accordingly, CLA is found in the meat and milk fat of these species. Butter, for example, normally contains about 5 mg of CLA per gram of fat.

CLA is also sold in supplement form. To achieve this, omega-6 fatty acids are processed, during which the original molecular structure of the fat is twisted into a different shape. The result is called a trans fat, and as more and more people are becoming aware, trans fats do not have the same desirable effects on health as essential fatty acids. In fact, CLA interferes with the conversion of EFAs (both omega-6s and omega-3s) to derivatives necessary for hormone production.

CLA is not essential. Unlike omega-3s and omega-6s, without which we cannot live, we could live healthfully on a CLA-free diet our entire life.

The body has no requirement for CLA. But the body has an absolute requirement for EFAs, which should not be interfered with.

 

Research Review

While CLA is touted for many human problems, there are relatively few human studies to draw on. Unfortunately, a substantial number of these studies indicate that CLA does not do in human studies what it appears to do in animal studies.

Some animal studies suggest that CLA can perform antioxidant functions and might have anti-cancer, anti-inflammatory, anti-diabetic, and cardio-protective properties. Other studies suggest that CLA actually increases oxidation of cells, which is not so good and carries a warning about the possible worsening of some degenerative conditions. Besides, if one wants antioxidant protection, there are hundreds of substances with antioxidant activity equal to or better than CLA, including vitamin A, beta-carotene and vitamin E. In addition, about half of all edible green plants contain hundreds of different anti-cancer, cardio-protective, anti-diabetic, anti-inflammatory ingredients.

At the CLA doses used in human studies, the research results are quite disappointing. Most human studies find no benefits for the degenerative conditions for which CLA is recommended: weight loss, impaired immune and antioxidant function, and cardiovascular problems. The usual doses of CLA used in animal studies greatly exceed those used in human studies. This may explain why animal studies come up with better results than human studies, and may also explain the negative effects of CLA on liver and insulin in rats, and the changes in yolk quality and hatchability in eggs. So, there appears to be a dose-related shadow side to CLA. Remove the shadow by lowering the dose, and the benefits also disappear.

It seems that CLA is highly overrated in terms of human health benefits. More sizzle than steak, as the saying goes. To effectively treat human diseases for which CLA showed benefits in animals, larger doses than are normally available in food (cream, butter) or supplement form would be needed.

Based on several calculations, five per cent CLA, the highest dose used in animal studies, would convert to 35 and 21 grams of CLA for men and women, respectively. This would be 2.5 tablespoons of CLA for men, and 1.5 tablespoons for women. These high doses are unaffordable for many at today's prices, making it impossible to provide effective doses to those who have problems CLA might address. Even worse, we have to consider the negative effects associated with higher doses of CLA in animals. At these high doses, similar negative effects would likely occur in humans as well. In contrast, the same daily intakes-or even higher (up to 10 tablespoons per day)-are appropriate for the more important and more affordable omega-3 and omega-6 EFA mixtures. Being far less expensive than CLA, such oils can be taken in the 30 to 150 gram/day range over the long term, and confer all of the health benefits hyped for but not delivered by CLA.

What Should be Our Focus?

Instead of using CLA, we need to focus on getting enough EFAs. Essential fatty acids cannot be made by the body but, because they are necessary for the normal (healthy) functioning of every cell, tissue, gland, and organ, they must therefore be provided by foods.

There are two kinds of EFAs: omega-3s and omega-6s. Most people don't get enough omega-3s. People who use flax oil exclusively as the source of EFAs in their diet often don't get enough omega-6s. Those who follow low-fat or no-fat diets are even more at risk of having both EFA deficiencies.

It is important to obtain both EFAs and in the most beneficial ratio, which we find to be two omega-3s to each omega-6. These EFAs should come from organically grown oils that retain their health-promoting 'minor ingredients', which include antioxidants, phytosterols, lecithin, and other oil-soluble molecules present in seeds and nuts.

Since EFAs are easily destroyed by light, oxygen, and heat, EFA-rich oils should be made and stored under protection from these destructive influences, and should not be used during high heat cooking in the home. While they can be used in hot soup or on steamed vegetables, they should not be fried, deep-fried, or even sautéed.

 

The Right Fat Diet®

This approach is part of the 'The Right Fat Diet®', a food program emphasizing green vegetables, the best fats (EFAs) in the right ratio and made, packaged, stored and used properly, and proteins as the foundation for good health. To make sure that digestion works effectively, we also recommend digestive enzymes with meals. The Right Fat Diet® lowers most cardiovascular risk factors, provides the EFAs essential for insulin function, inhibits fat production and enhances fat burning, promotes healthy fat loss, increases caloric burning, and improves insulin sensitivity.

The Right Fat Diet® also improves brain function and mood, inhibits cancer, enhances bone mineral retention, improves protein retention, improves skin beauty, increases energy, stamina, performance, recovery, and healing of injuries, and improves thyroid, adrenal, and reproductive gland functions. Further, The Right Fat Diet® decreases inflammation, improves digestion, reduces allergy symptoms, and decreases the problems of autoimmune conditions.

Finally, The Right Fat Diet® enhances food flavors, suppresses appetite, and improves the absorption from food containing healthful oil-soluble phytonutrients. All of the benefits touted for CLA (and more) are more effectively provided by good old EFAs. That's why we use the following slogan: "Forget CLA and remember EFA."

 

 

Definitions

CLA: conjugated linoleic acid, a trans fatty acid made from omega-6 essential linoleic acid by bacterial hydrogenation (cows and other ungulates), or industrial partial hydrogenation (margarines, shortenings, partially hydrogenation vegetable oil). CLA can also be made by exposing linoleic acid to very high temperatures. CLA is not a nutrient 'essential' for health. Nor are its benefits in animals substantiated in human clinical trials..

EFA: essential fatty acid, one of two fatty acids (omega-3 and omega-6) that are 'essential', which means that 1) the body cannot make them, 2) the body needs them for good health, and 3) the body must therefore obtain 'essential' fatty acids from foods or supplements.

 


 

 
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