Trans fats may be a topic you've heard a lot about. Although you might not realize it, these fats are extremely bad for you. Therefore, “Trans fat – you should know its fact” about it. Unsaturated fats like trans fats can be either natural or synthetic. While artificial trans fats may cause health problems, natural trans fats are safe in moderation. But many other countries still do not have any laws restricting or forbidding trans fat use. This article explains about trans fats – you should know its fact, and more information associated to trans fats.
Trans fats – you should know its fact
What are trans fats?
Natural and
synthetic trans fats are the two main categories of trans fats that can be
found in food. Some animals naturally produce trans fats in their guts, and as
a result, foods derived from these animals (like milk and meat products) may
contain trace amounts of these fats. In an industrial process, hydrogen is
added to liquid vegetable oils to make them more solid, resulting in the production
of artificial trans fats (or trans fatty acids). "Partially hydrogenated
oils" are the main dietary source of trans fats in processed foods. On
food packaging, look for them in the ingredient list.
What is the health impact of consuming foods that contain
trans fat?
It is
estimated that consumption of trans-fatty acids made industrially causes significant
deaths annually. High trans fat consumption raises the risk of death from any
cause by 34%, the risk of death from coronary heart disease by 28%, and the
risk of coronary heart disease by 21%. This is probably because trans fat
raises LDL ("bad") cholesterol while lowering HDL ("good")
cholesterol levels in the blood.
Which foods contain trans fats?
The primary source of trans fat used in industrial production
is partially hydrogenated oils (PHO). Industrially produced trans fat is
commonly found in baked and fried foods from fast food joints and the street. These
includes doughnuts, baked goods like cakes, pie crusts, biscuits, frozen pizza,
cookies, crackers, stick margarines, and other spreads. The Nutrition Facts
panel on a specific packaged food will show you how many trans fats are
present. Reading ingredient lists and keeping an eye out for ingredients
labeled as "partially hydrogenated oils" will also help you identify
trans fats.
Do trans fat harm your heart?
Your risk of heart
disease may increase if you consume artificial trans fats. Many studies found
that people who consumed trans fats instead of other fats or better quality
carbohydrates, showed a significant rise in LDL (bad) cholesterol and a
corresponding decline in HDL (good) cholesterol. While raising LDL and HDL,
other naturally occurring dietary trans fats are not linked to an increased
risk of cardiovascular disease.
How to avoid trans fats consumption?
Trans fats
are no longer permitted in food in the US as of 2020, it is permitted to label
their manufacturers products as "trans-fat-free." But still there are
fewer than 0.5 grams of these fats in each serving. Trans-fats are still
produced in very small amounts when oils are heated during processing, despite
the US ban. As a result, some foods may contain trace amounts. However, reduce
the intake of highly processed foods in your diet as a result.
What healthy
oils should be used instead?
PHOs are
replaced by oils rich in polyunsaturated fatty acids (PUFA), then oils rich in
monounsaturated fatty acids (MUFA), which shows significant health benefits.
These oils may include safflower oil, corn oil, sunflower oil, soybean oil, omega
3 fatty fish, walnuts, and seeds are among the foods high in PUFAs. Moreover, canola
oil, olive oil, peanut oil, and oils from nuts and avocados are high in MUFAs.
What is the best practice for fully eliminating trans fat?
The most
practical method for lowering trans fat in the food supply is to impose
mandatory national limits on industrially produced trans fat. For mandatory
limits, there are mainly two models. Few countries (like Austria, Chile,
Ecuador, Hungary etc.) applies to both domestic and imported goods, limiting
the amount of industrially produced trans fat to no more than 2 grams per 100
grams of total fat or oil in all foods. And the second model applies in US and
Canada, reclassifies PHO as a dangerous food additive or a contaminant or other
adulterating substance in food, effectively outlawing industrially produced trans
fat. Apart from this, Argentina and Colombia have 5% trans fat limits in oils
and fats for other foods. In some fats and oils, India has 5% trans fat content
restrictions.
Some ways to restrict trans fats intake:
Follow a diet
that prioritizes nuts, poultry, fish, low-fat dairy products, fruits,
vegetables, and whole grains. Additionally, avoid red meat and sweetened foods
and beverages.
- The best vegetable oils to use are those that are naturally occurring and unhydrogenated, such as canola, safflower, sunflower, or olive oil.
- Choose for processed foods made with unhydrogenated oil rather than saturated fats.
- Replace butter with soft margarine and go for softer stick forms of margarine rather than harder liquid varieties.
- Avoid foods that may contain trans fat include doughnuts, cookies, crackers, muffins, pies, and cakes.
- Avoid commercially fried foods and baked goods made with shortening or vegetable oils that have been partially hydrogenated.
Conclusion:
The majority
of trans fats are bad for your health. Although artificial trans fats are
strongly linked to health issues, including heart disease, ruminant (natural)
trans fats from animal products are considered safe in moderation. Artificial
trans fats are also associated with chronic inflammation, insulin resistance,
and even cancer, particularly in those who are overweight or obese. Although
trans fat consumption in the modern diet has decreased, many nations are still
concerned about the average intake.
FAQ:
Q1. Is
natural trans fat harmful as well?
Answer: Changes in ruminant or industrially produced trans fat seem
to have a similar impact on blood lipid levels. Less than 1% of total energy
intake, or less than 2.2 g/day for a 2,000-calorie diet, is advised for trans
fat consumption (industrially produced and ruminant), as advised by some
experts.
Q2. How can I
limit my daily of trans fats?
Answer: When eating out, find out what type of oil is used by reading
the Nutrition Facts panel on the food you order. Change your diet to include monounsaturated
or polyunsaturated fats in place of trans fats.
Q3. Does
frying or heating oil create trans fat?
Answer: Yes, there is proof that frying and heating oil at high
temperatures causes trans fat concentrations to slightly increase. After
heating and after frying, trans fat levels have been found to rise on average
by 3.67 g/100g and 3.57 g/100g, respectively. Baking, boiling, and grilling, do
not increase the concentration of trans fat.
Q4. Why
should governments prioritize eliminating trans fat from the food supply?
Answer: Governments can save the lives of their citizens at a low
cost by switching out trans fat in the food supply for healthier oils and fats.
Experiences in numerous nations show that trans fats produced industrially can
be replaced with healthier oils. WHO suggests banning trans fats as a cheap
intervention for low- and middle-income nations. With a small investment,
governments can eradicate the root cause of 7% of cardiovascular disease
worldwide.
Q5. Why do
some companies use trans fats?
Answer: Trans fats are simple to use, cheap to produce, and have a
long shelf life. Trans fats give food a flavor and texture that people like.
Trans fats are commonly used in fast food and restaurant frying because
commercial fryers allow for multiple uses of these oils.
Q6. How
do trans fats affect my health?
Answer: Trans fats cause an increase in your bad (LDL) cholesterol
and a decrease in your good (HDL) cholesterol. Consuming trans fats raises your
risk of heart attack and stroke. Additionally, type 2 diabetes is more likely
to develop as a result.
Q7. Are there
naturally occurring trans fats?
Answer: Beef, lamb, and butterfat all contain trace amounts of trans
fats that are present naturally in some meat and dairy products. Further
research needed, if these naturally occurring trans fats have the same harmful
effects on cholesterol levels as trans fats produced through industrial
manufacturing.
Q8. How
much trans fat can I eat a day?
Answer: To lower your dietary intake of trans fat, the American Heart
Association advises avoiding partially hydrogenated foods, and cooking lean
meats, and poultry without additional saturated or trans fats. Adults who would
benefit from lowering LDL cholesterol should cut back on trans fat and keep
their intake of saturated fat to 5 to 6% of total calories.
Reference used:
https://www.healthline.com/nutrition/why-trans-fats-are-bad
https://www.who.int/news-room/questions-and-answers/item/nutrition-trans-fat
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
https://en.wikipedia.org/wiki/Trans_fat
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