Trans fats

Trans fats are a type of unsaturated fat that is formed when liquid oils are partially hydrogenated, a process that turns them into solid fats. Trans fats have been widely used in processed foods such as baked goods, margarine, and fried foods because they improve the texture, flavor, and shelf life of these products. However, research has shown that consuming trans fats can increase the risk of heart disease, stroke, and other health problems. Trans fats can raise levels of “bad” LDL cholesterol and lower levels of “good” HDL cholesterol, and can also cause inflammation in the body. Due to these health risks, many countries have implemented regulations to limit the use of trans fats in food products. In the United States, the Food and Drug Administration (FDA) requires manufacturers to list trans fat content on nutrition labels and has set a goal to eliminate partially hydrogenated oils from the food supply by 2023. To reduce your intake of trans fats, it’s important to read nutrition labels carefully and avoid foods that contain partially hydrogenated oils. Instead, opt for foods that are high in healthy unsaturated fats, such as nuts, seeds, avocado, and olive oil.

Facts about trans fats.

Trans fat is a type of dietary fat. Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk for heart disease and other health problems. Trans fats are made when liquid oils are turned into solid fats, like shortening or margarine. These are called partially-hydrogenated oils (PHOs). Because of the health risks from these fats, the United States Food and Drug Administration (FDA) has banned food manufacturers from adding PHOs to foods. Although the food industry has greatly reduced the use of trans fat in recent years, this type of fat may still be found in many fried, packaged, or processed foods, including:

Anything fried and battered
Shortening and stick margarine
Commercially baked cakes, pies, and cookies
Refrigerated dough

Animal foods, such as red meats and dairy, have small amounts of trans fats, which is not cause for concern in its natural form. Most trans fats are artificially made and come from processed foods.

Trans fats in your food.

Trans fats can be found in many foods – including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts panel. However, products can be listed as “0 grams of trans fats” if they contain 0 grams to less than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”

Trans fat is double trouble for heart health.

Trans fat increases your “bad” cholesterol and lowers your “good” cholesterol. Find out more about trans fat and how to avoid it. Trans fat is considered the worst type of fat to eat. Unlike other dietary fats, trans fats — also called trans-fatty acids — raise “bad” cholesterol and also lowers “good” cholesterol. A diet laden with trans fats increases the risk of heart disease, the leading killer of adults. The more trans fats eaten, the greater the risk of heart and blood vessel disease. Trans fats are so unhealthy that the U.S. Food and Drug Administration (FDA) has prohibited food manufacturers from adding the major source of artificial trans fats to foods and beverages. Several countries and several cities in the United States have limited or banned the use of trans fats. The FDA expects that this move will prevent thousands of heart attacks and deaths every year. But, as the regulation takes effect, some products with added trans fats might still be available. Here’s some information about trans fats and how to avoid it.

There are two main types of cholesterol:

Low-density lipoprotein (LDL) cholesterol. LDL, or “bad,” cholesterol can build up in the walls of arteries, making them hard and narrow.
High-density lipoprotein (HDL) cholesterol. HDL, or “good,” cholesterol picks up excess cholesterol and takes it back to the liver.

Trans fats increase LDL cholesterol and decrease HDL cholesterol, which can increase the risk of heart attack or stroke.

Foods High in Trans Fat.

Fried Foods
Fried foods — like french fries, mozzarella sticks, and fish sticks — may have trans fat, depending on what type of oil they have been cooked in. You should enjoy them in moderation, if at all.
Margarine
Margarine is sometimes marketed as a healthier alternative to butter, but some kinds of margarine actually contain up to two grams of trans fat per tablespoon. However, there are more and more options on the market that use natural alternatives to make the product trans-fat-free.
Non-Dairy Coffee Creamer
It’s possible that your daily dose of caffeine has also been giving you a daily dose of trans fats. Many non-dairy coffee creamers use oils that contain trans fats. Make sure to look at the list of ingredients to find out what type of oil it contains.
Meat & Dairy
Trans fat occurs naturally in meat and dairy products. However, scientists need to do more research on these naturally occurring trans fats enough to know if they’re as harmful as artificial ones. Many believe it is still a good idea to cut down on possible intake by eating lean meats and low-fat dairy products.

Which oil are trans fats?

Partially hydrogenated oils are the primary source of trans fats in the diet. Partially hydrogenated oils are created when liquid oils are processed with hydrogen gas, resulting in a more solid, stable fat that can be used in food production. Some examples of oils that can be partially hydrogenated to create trans fats include:

Soybean oil
Cottonseed oil
Canola oil
Palm oil
Corn oil

It’s important to note that not all products made with these oils contain trans fats, and many food manufacturers have reformulated their products to eliminate or greatly reduce trans fats. However, it’s still a good idea to read food labels carefully and look for partially hydrogenated oils or trans fats in the ingredient list. When cooking at home, choose healthier oils like olive oil or coconut oil instead of partially hydrogenated oils to avoid trans fats altogether.

Trans fats can risk several health problems.

Trans fats can increase the risk of several health problems, including:

Heart disease: Consuming trans fats can increase levels of “bad” LDL cholesterol and decrease levels of “good” HDL cholesterol, which can lead to the buildup of plaque in the arteries and increase the risk of heart disease.
Stroke: High levels of trans fats in the diet have been linked to an increased risk of stroke, which occurs when blood flow to the brain is interrupted.
Type 2 diabetes: Consuming trans fats has been linked to an increased risk of type 2 diabetes, a condition in which the body is unable to use insulin effectively, leading to high blood sugar levels.
Inflammation: Trans fats have been shown to cause inflammation in the body, which can contribute to the development of several health problems, including heart disease, diabetes, and some forms of cancer.
Obesity: Consuming foods high in trans fats can contribute to weight gain and obesity, which in turn can increase the risk of many health problems.

Because of these health risks, many health organizations and governments around the world recommend limiting or avoiding trans fats in the diet. This can be achieved by reading food labels carefully and choosing foods that are low in trans fats or do not contain partially hydrogenated oils, which are the main source of trans fats in the diet.

Avoid trans fats.

You can avoid trans fat in your diet by making healthy food choices and reading food labels carefully. Here are some tips to help you avoid trans fats:

Read the ingredient list: Look for partially hydrogenated oils, which are the main source of trans fats in the diet, on the ingredient list of packaged foods. Avoid foods that contain partially hydrogenated oils.
Choose whole foods: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean protein, and healthy fats like nuts, seeds, and avocado. These foods are naturally low in trans fats.
Cook at home: Cooking at home allows you to control the ingredients you use and the cooking methods you employ, which can help you avoid trans fats. Use healthy cooking oils like olive oil or coconut oil instead of partially hydrogenated oils.
Limit fast food and processed snacks: Fast food and processed snacks like chips, crackers, and cookies are often high in trans fats. Limit your consumption of these foods and choose healthier options instead.
Check restaurant menus: When eating out, check restaurant menus for items that are cooked in partially hydrogenated oils or ask your server for details on how your food is prepared.

By being mindful of what you eat and making healthy food choices, you can reduce your intake of trans fats and promote better health.

Trans fats have a similar effect on cholesterol levels as saturated fats, which are also considered unhealthy in excess. However, trans fats are thought to be even more harmful than saturated fats because they not only raise LDL cholesterol levels, but also lower HDL cholesterol levels, which saturated fats do not typically do. In addition to their impact on cholesterol levels, trans fats can also cause inflammation in the body, which has been linked to various health problems, including heart disease, diabetes, and some forms of cancer. Because of these health risks, many health organizations and governments around the world recommend limiting or avoiding trans fats in the diet. This can be achieved by reading food labels carefully and choosing foods that are low in trans fats or do not contain partially hydrogenated oils, which are the main source of trans fats in the diet.