The Hidden Danger on Your Plate / How Trans Fats Harm Your Health / Healthy Scrolls

 

Trans fats are regarded as "bad" cholesterol and decrease levels of "good" cholesterol. A diet rich in trans fats increases the likelihood of heart attacks and strokes. This type of fat is sometimes referred to as trans-fatty acids. The most detrimental type of dietary fat is known as trans fat. It is a by-product of a process called hydrogenation, which is employed to convert healthy oils into solid forms and to inhibit rancidity.

This article examines the hidden dangers present on your plate, the ways in which trans fats adversely affect your health, and additional useful information.

 

The Hidden Danger on Your Plate / How Trans Fats Harm Your Health

What Are Trans Fats?

Trans fat is a category of unsaturated fat present in various foods. While small quantities of trans fats are found naturally, significant levels are typically present in certain processed foods.

 

Common Sources of Trans Fats:

Trans fats derived from partially hydrogenated oils can be present in various food items, including:

• Commercially baked goods like cakes, cookies, and pies.
• Refrigerated dough products, including biscuits and rolls.
• Fried foods, such as french fries, doughnuts, and fried chicken.
• Non-dairy coffee creamer.
• Shortening.
• Packaged products such as microwave popcorn.
• Frozen pizza.
• Stick margarine and other types of spreads.

 

Health Risks of Trans Fats:

Your body does not benefit from trans fats, and eating these fats increases your risk for health problems.

1. Cardiovascular disease risk -

Cardiovascular disease encompasses a range of disorders affecting the heart and blood vessels, including coronary heart disease, cerebrovascular disease, deep vein thrombosis, pulmonary embolism, peripheral arterial disease, rheumatic diseases, and congenital heart diseases. These conditions are typically linked to atherosclerosis, which is caused by the accumulation of fatty deposits within the arteries, and hyperlipidaemia is identified as a significant risk factor.

Trans fat intake increases weight gain

2. Weight gain -

Numerous high-fat items, including baked goods and fried foods, contain significant amounts of trans fat. Obesity is acknowledged as a chronic or no communicable disease and poses a major public health challenge due to its associated conditions, such as dyslipidaemia, hypertension, and insulin resistance, which often accompany this disorder. It is well-established that a diet high in fat can contribute to obesity, particularly in diets abundant in saturated fatty acids.

3. Insulin Resistance -

Type 2 diabetes represents the most prevalent hyperglycaemic disorder resulting from the body's resistance to insulin. As observed in cases of obesity, a diet high in fats and a significant consumption of saturated fatty acids are linked to a heightened risk of developing type 2 diabetes. Likewise, certain evidence indicates that a high consumption of trans fatty acids (TFAs) may lead to increased insulin resistance.

4. Cancer -

Cancer ranks as the second most prevalent cause of death globally, responsible for approximately 9.6 million fatalities. The most frequently occurring types of cancer in men include lung, prostate, colorectal, stomach, and liver cancer. The most common types of cancer in women are breast, colorectal, lung, cervical, and thyroid. Cancer initiates when cells begin to proliferate uncontrollably and disseminate throughout the body.

5. Inflammation -

In recent years, chronic systemic inflammation has been associated with various diseases that are among the primary causes of death globally, such as cardiovascular diseases, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease, as well as autoimmune and neurodegenerative disorders. Research has demonstrated that the consumption of trans fatty acids affects several risk factors, including heightened systemic inflammation.

 

How to Avoid Trans Fats?

Exercise caution when searching for trans fats in your food, ensuring that you are specifically looking for the most frequently produced type: partially hydrogenated vegetable oil, which is present in a wide range of food items.

• Incorporate more whole foods into your diet, such as fruits, vegetables, whole grains, beans, lean meats, fish, nuts, and lean poultry. When shopping, focus on the perimeter of the grocery store and steer clear of the inner aisles, where processed foods that may contain trans fats are more commonly found.
• Examine food labels carefully and refrain from purchasing items that list partially hydrogenated oil as an ingredient.
• Steer clear of stick margarine and vegetable shortening. Instead, use olive oil, grape seed oil, canola oil, soybean oil, corn oil, or sunflower oil for baking or meal preparation at home.
• Reduce your intake of processed foods. Limit the frequency and portion sizes of these items in your diet.
• It is important to note that not all processed foods contain trans fats. When consuming processed foods, avoid those known to have trans fats, including chips, cookies, donuts, icing, cakes, biscuits, microwave popcorn, crackers, fried fast foods, and frozen pizzas.
• Whether you are dining at home or at a restaurant, it is advisable to avoid fried foods. Opt for options that are baked, steamed, broiled, or grilled.

 

Benefits of Avoiding Trans Fats:

Fats are known to facilitate the transport of fat-soluble vitamins, enhance brain function, and provide us with calories along with other essential nutrients. Nevertheless, it has been discovered that not all fats are beneficial, and some can even pose health risks. A prime example of this is trans fatty acids! Here are advantages you are likely to experience by eliminating trans fatty acids from your diet:

1. Reduced cholesterol levels - Medical experts indicate that elevated levels of bad cholesterol can heighten the risk of cardiovascular diseases. Fortunately, research has demonstrated that avoiding trans fatty acids can assist in lowering these levels. This is primarily because these fats can exacerbate your LDL cholesterol (often referred to as 'the bad cholesterol'). LDL has a propensity to adhere to your arteries, forming plaques that may lead to atherosclerosis.

2. Healthy weight - It is often suggested that eliminating trans fatty acids can lead to a decreased risk of obesity, particularly in the abdominal region. Many specialists believe that an increase in visceral (abdominal) fat can significantly elevate the risk of heart disease. Recent studies indicate that trans fatty acids may promote the accumulation of abdominal fat, even in the absence of additional calorie intake. This serves as yet another reason to diligently check food labels and steer clear of trans fats! 

 

Avoiding Trans Fats:

• Choose Natural Fats: Incorporate healthier oils such as olive oil and avocado oil into your cooking practices.
• Verify Labels: Seek out "0g trans fats" on product packaging and steer clear of items that include partially hydrogenated oils in their ingredient list.
• Limit Processed Foods: Decrease consumption of commercially baked products and fast food, which frequently contain trans fats.

 

Vegetarian meals can assist in avoiding trans fats

Healthy Trans Fats Alternatives:

• Plant-based meat alternatives - Incorporating a few vegetarian meals into your weekly diet can assist in avoiding trans fats. The range of meat alternatives has significantly expanded, now offering much more than just tofu. Companies like Beyond Meat and Impossible Foods aim to create plant-based meats that closely resemble the taste of real meat. Nevertheless, it is advisable to choose options that are lower in sodium, as some plant-based alternatives may contain sodium levels comparable to or exceeding those of actual meat.
• Plant-based dairy alternatives - Instead of using traditional non-dairy coffee creamer for your morning coffee, consider trying oat milk or almond milk creamer. These alternatives contain no trans fats, and certain brands have developed barista-inspired products specifically designed to enhance the flavour of your coffee.
• Naturally occurring oils - Rather than consuming products containing artificial oils, consider opting for natural alternatives such as olive oil, corn oil, or canola oil to steer clear of trans fats.

 

Conclusion:

Trans fats are detrimental fats that may elevate your risk of heart disease. While the FDA mandates that U.S. companies disclose trans fats on Nutrition Facts labels, a product can be advertised as having none if it contains less than 0.5 grams of trans fats per serving. To determine the presence of trans fats in a product, sum the quantities of saturated fat, monounsaturated fat, and polyunsaturated fat, and compare this total to the total fat listed on the label. A discrepancy indicates the presence of hidden trans fats in the product.