Research to be presented at the Annual Meeting of the Society for the Study of Ingestive Behaviour (SSIB) has found that a prolonged high fat diet is associated with changing levels of a brain chemical called dopamine. This chemical conducts signals in the brain that control movement, emotional responses and the ability to feel pleasure or pain. Low dopamine levels adversely affect comfort, satisfaction and a sense of fullness after eating.
The research was carried out in Chicago on rats that has consumed a high fat diet for 2 or 6 weeks. Compared to rats consuming a standard low fat diet, high fat rats released lower levels of dopamine and had reduced reuptake of dopamine by dopamine transporters in the brain.
The research ties in with previous studies that have linked obesity and high fat diets with reduced dopamine transporter numbers. The authors conclude that diet may have an important impact on brain neurochemistry.
Cutting out saturated fat from the diet is also important to reduce the risks associated with obesity and developing heart disease. However, it is important to include essential polyunsaturated fats found in oily fish, nuts and seeds as these are beneficial for brain chemicals and they can keep depression at bay. Replacing fatty meats, cakes, biscuits, cheese and full fat dairy products with low fat options and foods that are high in polyunsaturated fats can boost health and emotional well being.
Try these top ten swaps:
- Swap fatty cuts of beef, pork or lamb for chicken breasts or trim the fat from lean chops or steak.
- Use chicken, turkey or soya mince instead of minced beef, or grind your own mince from lean steak.
- Swap butter for olive oil on bread; try rubbing toast with a little garlic before drizzling with extra virgin olive oil.
- Grill, bake, poach or steam instead of frying.
- Snack on nuts and seeds with fresh fruit instead of cakes and pastries.
- Choose nairns oatcakes or oat biscuits instead of biscuits containing hydrogenated oils – these trans fats are the fast track to heart disease.
- Try cottage cheese instead of full fat options – if you find it bland choose one flavoured with onions and chives or add your own herbs.
- Soya or tofu sausages make a wonderful alternative to traditional sausages. If you prefer meat, choose an organic pork sausage and prick the skin before grilling.
- Swap pork pies for smoked mackerel fillets when picnicking. Prepare crudités of peppers, carrots, celery and cucumbers instead of crisps.
- Swap ice creams for homemade sorbets or ice lollies made from blended fruits.
To discuss other ways of cutting out fat and making choices that boost neurotransmitter production, why not call Emma at Smart Nutrition?
