60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.

Trans Fats

Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.

Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.

 

Where do we find trans fats?

Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.

Foods that contain trans fats and should be avoided include:

• Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
• Some spreads such as margarine spreads and peanut butter
• Chips, crackers, cookies, doughnuts and pastries
• Non-dairy creamer
• Meat sticks
• Pre-prepared cake frostings and pie/pie crusts
• Commercial waffles and pancakes
• Microwave popcorn
• Commercially pre-prepared products, such as pizza dough and cookie dough

 

Saturated Fat

Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.

Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.

However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:

• corn oil and other vegetable oils
• margarine
• shortening
• pizza
• commercial baked goods
• burgers and fries

Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.

Healthy forms of saturated fat include:

• fatty cuts of meat like ribeye and lamb chops
• heavy cream
• beef tallow
• butter (grass-fed)
• coconut (oil, milk, flesh), palm oil
• cacao butter
• dark chocolate

 

MONOUNSATURATED FATS

Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.

Olive Oil and Depression

Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.

One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.

It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.

Summary

Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.

References

https://pubmed.ncbi.nlm.nih.gov/26171719/

https://www.webmd.com/depression/depression-assessment/default.htm