Conjugated linoleic acid is a fatty acid present in dairy and meat products. Even though CLA is classified as a trans fat, according to "Advances in Conjugated Linoleic Acid," CLA has many purported health benefits, including weight loss and cancer prevention. Additionally, CLA may increase metabolism and lean muscle mass, and reduce cholesterol and triglyceride levels, insulin resistance and food-induced allergic reactions.
Sources of CLA
Conjugated linoleic acid is formed naturally from bacteria that live in the digestive tracts of animals that graze, such as cows. A structural change occurs when the bacteria come in contact with the omega-6 fatty acid linoleic acid. The result of this structural change is CLA. According to "Conjugated Linoleic Acid for Weight Loss," grass-fed cows produce more CLA than cows that eat grain-based diets. In fact, dairy and meat from grass-fed cows have up to four times more CLA compared to grain-fed cows.
Dairy
Dairy from grass-fed cows is a good source of CLA. Although you can get CLA in the milk of grain-fed cows, you will have to consume larger amounts of the milk to obtain as much CLA as you would get from grass-fed cows' milk. Whole milk contains more CLA than low-fat milk. Cheeses contain varying levels of CLA. According to "Conjugated Linoleic Acid for Weight Loss," sharp cheddar cheese has the highest concentration of CLA.
Meats
Not all animal meat is a good source of CLA. For example, while chicken is a good source of protein, it is not a good source of CLA. Ruminant animals such as cows, lamb, buffalo, goat, deer and kangaroo are the best meat sources of CLA. If you are a vegetarian, you can get CLA from mushrooms and some oils. However, non-animal sources do not contain the quantity of CLA as animal sources. Manufacturers market several supplements that contain CLA.
Supplements
Speak to a medical professional prior to taking CLA supplements. The Food and Drug Administration does not issue a daily recommendation for CLA. Therefore, if you're consuming CLA supplements, follow the recommendations of your doctor. Additionally, according to "Advances in Conjugated Linoleic Acid Research," you should use CLA supplements that have isomer content comparable to natural CLA, such as the predominant c9, t11 CLA.
References
- "Conjugated Linoleic Acid for Weight Loss (Woodland Health)"; Lane Williams; 2007
- "Advances in Conjugated Linoleic Acid Research"; Martin P. Yarawecz, et al; 2006
- "Prescription for Dietary Wellness: Using Foods to Heal"; Phyllis Balch; 2003
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