Go On Now Go, Walk Out The Door.
I'm not one for advocating the removal of foods or food groups from anyone’s diet but I make an exception with trans fats. They can do one.
I’m talking primarily about the artificial trans fatty acids in processed foods. Small amounts of trans fat called CLA (conjugated linoleic acid) can also be found in meat and dairy products but are thought to be of less concern.
Artificial trans fats don't do anyone any favours, least of all when it comes to fertility. They have no nutritional value. Studies show that diets high in trans fats are linked to lower fertility rates and anovulation. Studies also show that they may worsen insulin sensitivity.
A study of 18,555 women without a history of infertility found that getting a small percentage of their energy intake from trans fats instead of from carbohydrates, polyunsaturated fats or monounsaturated was associated with a much greater risk of ovulatory infertility.
So what are they? Trans fats are artificial fats that are used in the manufacturing process of some foods in order to extend their shelf life and give them a smoother texture. When you check out your food label they may be listed as partially hydrogenated oils/fats, shortening and hydrogenated oils. Here in the UK an outright ban on trans fats is yet to be enforced (the FDA on the other hand banned them in 2018) so they’re still lurking in some of the foods we eat. Think fast foods, biscuits, doughnuts, cakes, pastries, pie crusts and even some ice cream may contain trans fats.
All the more reason to do a quick check of your food labels and give trans fat the boot while TTC.
How else can you avoid trans fats?
Cook from fresh
Use whole food ingredients
Avoid processed foods where possible
Bake your own cookies!
It’s important to remember that not all fats are the enemy. See my earlier post on why getting ‘good’ fats into your diet is really important when it comes to fertility.
References
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Dietary fatty acid intakes and the risk of ovulatory infertility. Am J Clin Nutr. 2007 Jan;85(1):231-7. doi: 10.1093/ajcn/85.1.231. PMID: 17209201.
Mozaffarian D, Aro A, Willett WC. Health effects of trans-fatty acids: experimental and observational evidence. Eur J Clin Nutr. 2009 May;63 Suppl 2:S5-21. doi: 10.1038/sj.ejcn.1602973. PMID: 19424218.