What are trans fats?
There are two broad types of trans fats found in foods: naturally-occurring and artificial trans fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk or dairy products and meat products) may contain small quantities of these fats. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid, commonly known as the process of hydrogenation. Hydrogenation is used to turn vegetable oils into solids to improve shelf life. This chemical process changes the degree of saturation of the fat and converts the liquid oils into solid or semi-solid forms. The resultant product remains solid at room temperature and is called partially hydrogenated oils. Hydrogenation preserves foods, making them less likely to spoil. This method is also relatively cheap and imparts a desirable taste to food. Trans fats can be found in many fried, "fast" packaged, or processed foods, including foods that are fried and battered, shortening and stick margarine, cakes, cake mixes, pies, pie crust, and doughnuts.
Why is it considered bad for health?
While it is beneficial to the integrity of food products, prolonging the shelf life and contributes to palatability of foods, trans fat gives no health benefits; instead, it is associated with a high risk of developing a variety of non-communicable diseases:
- Cardiovascular disease (CVD). People who regularly eat trans fats are more likely to suffer from heart disease and stroke. Trans fats affect blood cholesterol levels by raising LDL cholesterol (bad cholesterol) and triglycerides and lowering HDL cholesterol (good cholesterol). Trans fats cause systemic inflammation, increased formation of blood clots, and reduced endothelial function or vascular relaxation - all contributing to increased cardiovascular risk.
- Diabetes. Trans fats also contribute to insulin resistance and thus elevate the risk of developing type 2 diabetes.
- Carcinogenic (cancer-causing) properties of trans fats. Trans-fat has also been linked to breast cancer development. Some experts found a positive association of body stores of trans fatty acids and breast cancer development in postmenopausal women. Trans-fatty acids have also been hypothesized to increase the risk of colon cancer. Alteration of immune response, cell wall integrity, and impairments in prostaglandin synthesis are some reasons postulated for the same.
- Pregnancy complications. Trans fat can cross the placenta and cause fetal impairments. A high intake of trans fatty acids has also been associated with the risk of pre-eclampsia – a condition characterized by high blood pressure and protein in the urine.
- Allergy. Trans fat increases the incidence of allergic conditions such as asthma, allergic cold, and eczema.
Why do some companies use trans fats if they have such bad health effects?
Trans fats are easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.
Before 1990, very little was known about how trans fat can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats. Based on these findings, there is a growing global movement to regulate or limit the use of trans fat in industrial food products.
How do I reduce the consumption of trans fat?
The American Heart Association recommends the following ways to reduce the consumption of trans fat:
- When buying processed foods, opt for one with unhydrogenated oil rather than partially hydrogenated oils.
- Nuts and fish contain a high amount of unsaturated omega-3 fatty acids and are thus good choices of healthy fats.
- Eat a diet rich in fruits and green leafy vegetables. Include proper proportions of whole grains, low-fat dairy products, poultry, fish, and nuts. Limit the consumption of red meat and sugary foods and beverages.
- Consider using healthier oils when cooking. Vegetable oils such as canola oil, sunflower oil, and olive oil are some naturally occurring unhydrogenated oils.
- Limit the consumption of commercially fried foods and baked goods. Processed food with alternative sources of fat with zero trans-fat levels should be selected.
/AET
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