Conjugated Linoleic Acid (CLA)

What is CLA?

Conjugated Linoleic Acid (CLA) refers to a group of naturally occurring isomers of linoleic acid present in ruminant fats and dairy products. Unlike industrial trans fatty acids, trans CLA may be of great potential benefit to human health.

CLA isomers are produced from the bio hydrogenation of linoleic acid by rumen bacteria of animals. The isomers that contain a double bond in the trans configuration are biologically active.¹ CLA has been shown to offer numerous health benefits with respect to cardiovascular disease, cancer, obesity, osteoporosis and the immune system.

The Effects of CLA on Health

For the past two decades, conjugated linoleic acid (CLA) has attracted significant research interest due to its favourable potential effects on health. While studies are still in their early phase, published reviews on CLA have highlighted the benefits of this natural ruminant fat.

Various animal and human studies have investigated the role of CLA on health. CLA may play an important protective role in:

·         Cardiovascular diseases,

·         Cancer,

·         Obesity,

·         Bone health,

·         Immune and inflammatory responses.

Cardiovascular Disease

Emerging evidence suggests that ruminant trans fat is beneficial for cardiovascular health. Results from a number of animal studies indicate that CLA has anti-atherosclerotic properties. It has been found that CLA improves blood lipid profiles by reducing total cholesterol, triacylglyceride and LDL cholesterol levels and improving HDL cholesterol levels. However, human studies on CLA and cardiovascular disease markers such as blood lipids and blood pressure have revealed inconsistent findings.

Cancer

Evidence from the literature suggests that CLA has potential benefits against cancer. Studies examining the consumption of CLA-rich milk products such as cheese have shown an inverse association with breast cancer. One study also found an inverse correlation between CLA intake and colorectal cancer among women. Animal models suggest that the mechanisms of the anti-carcinogenic properties of CLA include modulation of eicosanoid production, interference in cell signaling pathways, inhibition of DNA synthesis, promotion of apoptosis, and modulation of angiogenesis.

Obesity

Several studies of CLA supplementation have demonstrated that CLA may have an anti-obesity effect and may improve body composition. In a review article on long-term CLA supplementation in humans, CLA was linked to a modest reduction in body fat and/or the prevention of regaining body fat in overweight or obese subjects.² Another review examined the mechanistic actions of CLA in obesity, and it was found in some studies on humans that supplementation with CLA reduced adiposity, whereas this effect has been found consistently in all studies on animals. The consistency in the results of animal studies may be due to the higher CLA dosage used in the trials with animal models compared to the dosage used on human subjects.

The potential anti-obesity mechanisms of CLA include appetite suppression and increased energy expenditure through increased basal metabolic rate. Additionally, CLA inhibits adipogenesis and regulates lipogenesis. Another anti-obesity mechanism of CLA is that it induces inflammation to produce pro-inflammatory cytokines called adipokines. These can cause insulin resistance, which in turn suppresses lipid synthesis and increases lipolysis in adipocytes. Furthermore, CLA promotes and regulates adipocyte apoptosis.³

Immune and Inflammatory Response

Various studies using animal models have shown beneficial effects of CLA on immune and inflammatory responses, including:

·         reduction of adverse effects caused by immune challenges;

·         reduction of colonic inflammation;

·         decrease in antigen-induced cytokine production in immune-competent cells;

·         reduction of allergic-type immune responses;

·         Modulation of the production of cytokines, prostaglandins and leukotrienes

.

Conclusion

There is consistent evidence from animal studies that CLA may have several beneficial effects on health

Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only.

Difference Between Peanut Butter and Normal Butter

Peanut butter and butter are food spreads that have been in used for years. Well, both peanut butter and butter comes with many differences in their contents, nutritional value and other aspects.

A dairy product, butter is made from milk. Churning fresh/fermented cream or milk produces butter. It comprises of butterfat, milk proteins and water. Butter is normally produced from the milk of cow. But butter is also made from milk of other mammals like goats, sheep, buffalo and yaks.

On the other hand, Peanut butter is made from roasted ground peanuts. Dextrose or other sweeteners, hydrogenated vegetable oil and salt are the main ingredients in peanut butter. Dextrose and other sweeteners give taste, hydrogenated vegetable stabilizes and prevents separation of oils, and salt prevents spoilage.

Peanut butter comes in smooth and crunchy forms. On the other hand, butter remains solid when refrigerated but spreads at room temperature and melts at 32 to 35 degree Celsius.

When comparing the nutritional values, peanut butter and butter have much difference between them. When comparing the nutritional value per 100 gm of peanut butter and butter, one can see that butter comes with more energy than peanut butter. When butter comes with energy of 720 kcal, it is just 590 kcal in peanut butter.

Butter comes with a higher fat content when compared to peanut butter. When 81 gm of fat is seen in a 100 gm of butter, it is only 50 gm in peanut butter. Comparing the protein level, butter comes with just one gm of protein while peanut butter has 25 gm of protein content.

Health Benefits of Peanut Butter -

Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits:

1. Weight loss
Several studies suggest that eating peanuts and other nuts can help people maintain their weight, or even help with weight loss.

This may be because peanuts improve satiety, which is the feeling of fullness, thanks to their protein, fat, and fiber content.

A 2018 study suggests that eating nuts, including peanuts, reduces a person's risk of being overweight or obese. This study compared the dietary and lifestyle data for over 373,000 people from 10 European countries over 5 years.

Earlier research based on data gathered from over 51,000 women suggested that those who ate nuts twice weekly or more experienced slightly less weight gain over an 8-year period than women who rarely ate nuts.

2. Boosting heart health
Peanut butter contains many nutrients that can improve heart health, including:

monounsaturated fatty acids (MUFAs)
polyunsaturated fatty acids (PUFAs)
niacin
magnesium
vitamin E
The proportion of unsaturated fats (PUFAs and MUFAs) to saturated fats in the diet plays a particularly important role in heart health. Peanut butter has a similar ratio to olive oil — which is also known as a heart-healthy option.

A high intake of nuts may have links to a reduced risk of mortality from heart disease or other causes. The researchers recommend peanuts in particular as a cost-effective way to improve heart health for some people.

Research also suggests that including 46 g per day of peanuts or peanut butter into an American Diabetes Association (ADA) diet plan for 6 months could benefit the heart, improve blood lipid profiles, and control weight for people with diabetes.

However, as peanut butter is high in calories, it is crucial that a person limits their intake if they do not want to put on weight. Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart.

3. Bodybuilding
Senior lady working out at the gym
Peanut butter is an easy way to increase calorie intake.
Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons.

Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,600–2,400 calories per day for women and up to 3,000 calories per day for men. However, active adult men should consume up to 3,000 calories daily, while active women need up 2,400 calories per day.

Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake.

Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.

Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.

4. Managing blood sugar levels
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber.

These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes.

The ADA recommend that people replace saturated fats with monounsaturated fats in their diets. They suggest peanut butter, peanuts, and peanut oil as good sources of monounsaturated fat.

A small 2013 study suggests that eating peanut butter or peanuts for breakfast could help women with obesity and an increased risk of type 2 diabetes to manage their blood glucose levels. According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts.

Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.

5. Reducing the risk of breast disease
Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease (BBD), which increases the risk of breast cancer.

A study in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30.

The researchers examined the data for over 9,000 schoolgirls in America. Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD.

Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.




Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only. 

Benefit of Carb Loading For Athletes/Runners

As a runner, you know the importance of glycogen stores (reservoir of glucose) that are vital to support the performance levels. Carbohydrate loading refers to a strategy that involves consuming higher than usual amount of carbohydrates, 1-4 days prior to the event to maximise glycogen stores. This can help fuel the run and prevent you from hitting the wall. Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). With carb-loading (up to 70% of your daily calories), your glycogen levels can increase to around 150-200 mmol/kg ww.

Check out this simple guide on carbohydrate loading

Carbohydrate loading can extend the duration of exercise by approximately 20% and improve performance over a set distance by 2-3%.

Three tips on effective carb loading:

Fuel it enough

Increase your carbohydrate intake to about 10-12 g/kg of body weight (70% of your daily calories), 3-4 days before the event. The easiest way to achieve a simple, successful carb load is to include carbohydrate-rich foods at every meal and snack. Some examples are given in the table below.6

Watch for other macros

Avoid foods high in fat such as fried foods and limit high protein foods such as meat just before the event, as they will fill you up making it difficult to consume enough carbohydrates. Opt for low fibre foods, as too much fibre may cause stomach upset.

Relax and Rest completely the day before your big event. Eating enough carbohydrates in combination with tapering activity helps improve glycogen stores.

Still not sure on what to eat? Have a look at this simple meal plan that would be helpful for you.

The following meal plan can be used as a reference for a 70kg athlete targeting at carbohydrate loading:

References

1. Coaching Association of Canada. Carbohydrate loading - Is it for you? ON, Canada: Sports Nutrition Advisory Committee; 2011.
2. Australian Sport Commission. Carbohydrate loading. Bruce, Australia: AIS Sports Nutrition; 2009.
3. Mc Kune A. Carbohydrate loading and exercise performance. Washington, DC, USA: Spring; 2007
4. Synder CV. Carbohydrate loading: What’s an athlete to do? Ohio, USA: Cleveland clinic; 2011
5. Wheat foods Council. Healthy carb-loading maximises energy for the big race. CO, USA: Wheat foods council; 2015.
6. Gopalan C, Rama Sastri BV, Balasubramanian SC. Nutritive value of Indian foods. Hyderabad: National Institute of Nutrition, ICMR. 2012; 47-58.

Disclaimer: Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client. Please treat this for Educational and Informational Purposes Only.