Fats & Fertility: Trans Fats,The Bad, The Ugly, The Enemy

Written By Ann Spengler
Sprinkled Cupcakes

You’ve made it to the fourth week on our journey through fats and fertility. If you’ve been along for the ride, you know we have covered omega-3’s, omega-6’s and saturated fats so far. In the final blog, we will cover man-made trans fats. First, let’s talk about how man-made trans fats are created. 

What are Trans Fatty Acids (TFA’s)?:

  • A process called partial hydrogenation takes liquid vegetable oil and turns it into a solid by adding hydrogen atoms to the oil. (1) 

  • In nature, hydrogen atom pairs appear next to each other, this is called “cis” formation. (2)

  • In hydrogenation, one hydrogen atom moves to the other side creating a diagonal angle between the two hydrogen atoms.

  • By adding hydrogens to the liquid vegetable oils, it makes the molecule more saturated and straightens it out.= TFA’s (2)

  • The result is: products like shortening (think crisco) and margarine: I can’t believe it’s not butter anyone? (3) 

  • Partially hydrogenated oils (PHO’s) aka trans fats are used to extend foods shelf life. Hence their presence in processed foods. 

  • They were also originally created to replace natural saturated fats…sound suspicious? That’s because it is. (4) 

What happens in hydrogenation?

  • PUFA’s are mixed with nickel oxide - small metal particles.

  • Starch and emulsifiers are added to the mixture. 

  • To remove the odors, the mixture is “steam-cleaned.”

  • Bleach is used to remove the natural gray color of products like margarine. 

  • To make the product look like butter, what do they do? Add dyes and “flavors” in. (2) 

Throughout this whole process the mixture is consistently exposed to high heat. Recall that heat damages PUFA’s, makes them go rancid and produces toxic reactive oxygen species. Well here you have it, trans fats are basically a toxic tub of chemicals that is packaged up to look like butter with a bow thrown on top. 

Why do we care?

Some of you might be wondering why I even bring this up since back in 2015 the FDA declared that PHO’s, (which are the primary source of artificial trans fats in our diet) are not “Generally Recognized as Safe” (GRAS). As of June 18 of 2018 “manufacturers cannot add PHO’s to foods.” (5) So technically, trans fats shouldn’t be a concern anymore, right? Wrong. 

Sadly, a labeling loophole allows for products to be listed and advertised as “trans fat free” even when they contain less than half a gram of trans fats PER SERVING. (3,6) Talk about false advertising! 

Artificial trans fats are pretty darn harmful to your body and health. Even though less than a gram of trans fats per serving might not seem like a lot, this is the last kind of fat you want to be enjoying. 

**Side note: I am specifying man-made trans fats because there are naturally-occurring trans-fats which I will touch on later in the post. For the time being, when I talk about trans-fats, I am referring to these PHO’s, that are man-made.**

Why do we want to avoid TFA’s?

Trans fats are foreign to your body and can therefore interfere with many of your normal functions. As it relates to fertility, they are at the top of the “No-No” list. Here’s why:

  • Trans fats change the quality of your eggs and not for the better. Remember that fats are needed to make every cell wall in the body. TFA’s change the composition of your cell membranes (i.e. your eggs) and negatively affect metabolic pathways. (7) 

  • Trans fatty acid intake has been associated with ovulatory infertility. (8)  

  • You met PPARG in week 1 and learned how it is beneficial for improving ovarian function and egg quality. Unlike omega-3’s that improve PPARG, trans fats inhibit the production of PPARG! (9) 

  • Trans fats are associated with higher systemic inflammation. We have adequately covered that inflammation has negative effects on fertility. If you need a refresher, scroll back through previous blogs that cover why chronic inflammation is not our friend. (10) 

  • Trans fats interfere with the metabolism of our essential fatty acids (omega-3’s and omega-6’s). Meaning all the benefits you get from n-3’s will be impacted when trans fats are consumed.

    • When you become pregnant and are building your baby's brain from scratch, you may not be getting enough of those wonderful omega-3’s for optimal brain development if you are consuming sources of trans fats. (11) 

  • Even at a low intake, TFA’s are “associated with low birth weight, placental weight and with a higher risk of preeclampsia.” (12) 

  • Trans fats interfere with normal placental function and because of this, they have been linked to fetal loss. (9) 

  • High intake of trans fats is considered to be a potential risk factor for preterm births. (13)   

Where in the world are trans fats hiding?

It’s important to read ingredient lists since advertising claims are not 100% accurate. So take matters into your own hands and look out for these things:

  • Shortening 

  • Margarine 

  • Fried foods

  • Donuts

  • Cakes 

  • Cookies 

  • Pastries 

  • Store-bought frosting 

  • Fast food 

If you find partially hydrogenated oils on any ingredient list, my advice is to drop and run! 

Tip: 

Trans fats were created to replace saturated fats. So why not go back to using butter, tallow or coconut oil and eat the way that nature has intended us to. With the fats intact as they are naturally found!

Naturally occuring trans fats:

I mentioned there are naturally-occuring trans fats, which actually have some benefits. Making the distinction important. 

  • Found in ruminants (i.e. cows)

  • Conjugated linoleic acid (CLA) is the best known healthy trans fats. 

  • What are the benefits of CLA?

    •  Positive effects on metabolism, heart health and cancer prevention have been  researched.14 

  • Food sources of CLA: beef, dairy products and lamb. Sourcing these from grass fed/grass finished animals will provide higher levels of CLA. (15)

Ann Spengler
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Fats & Fertility: Saturated Fats, Eat The Dang Butter