What are Trans Fats?
Trans fats are the form of unsaturated fat substances. Trans fats are byproducts of hydrogenation process of vegetable oils to keep them solid, to prevent from rancidity. When vegetable oils are hydrogenated, they become bad sources of trans fats.
Trans fats come from two types of sources - natural and artificial.
Natural sources include animal, meat and dairy products. Limited and prolonged consumption of natural trans fats do not cause much adverse effects. However, artificial trans fat also known as industrial trans fats, degrade your health.
What is Trans Fat?
Trans fat, or trans fatty acids (TFA), refers to a kind of fat that is present in processed foods and a few animal products. The difference between trans fat and saturated fat lies in their chemical composition, sources, and health effects. Two types of trans fats are seen in different foods: naturally occurring and artificial trans fats.
Is trans fat is good or bad? Is trans fat good for health? Is trans fat bad?
Trans fat is bad and unhealthy, as it may cause many diseases. There are no trans fat benefits; they are related to a number of health issues. The trans fat side effects include heart disease, type 2 diabetes, inflammation, hormonal imbalance, and cancer.
Saturated v/s Trans fats (Unsaturated Fats)
Trans fats are hydrogenated vegetable oils, whereas saturated fats are found in the animal source, saturated fats are also found in fried foods, ice creams and other cheesy products, etc. Over consumption of Saturated fat also have adverse effect on your health.
Why Trans fats are bad for you?
Trans fat v/s Heart Health
Trans-fat foods improves the concentration of LDL (Bad cholesterol), that decreases the (HDL - Good cholesterol) level. Higher concentration of bad cholesterol results in cardiovascular risks. Deposition of LDL on the blood vessels decreases the blood flow by blocking their way. So, reduced blood flow to the heart causes Coronary artery disease.
LDL deposition damage the blood vessels cause atherosclerosis that lead to blockage of blood vessels and sudden cardiac arrest.
Inflammation
Consuming trans fats, may increase inflammatory markers (cytokines). Inflammation is considered to be the foremost cause of numerous chronic diseases such as Arthritis, heart diseases, etc.
Trans fat increase the triglycerides level. Excess amount of triglycerides sediment on the liver and cause Fatty liver disease.
Hormonal Imbalance
Trans fat increases the insulin resistance (decrease insulin sensitivity) it cause type 2 diabetes.
Imbalance insulin level also affect our thyroid function. Hormonal imbalance also leads to weight gain.
Hidden Sources of Trans Fats
- Doughnuts
- Noodles
- Pizzas
- Packed foods (Chips, Fries)
- Cookies Bakery Products
- Fried Rice (from oil / marginine)
Check trans fats by reading the ingredients listed on their labels. Even the tag “partially hydrogenated oil” refers that it contains trans fats.
How to remove trans fat from body?
Some ways may help remove trans fat from the body.
- Eat healthier foods by replacing foods high in trans fat with the foods that contain monounsaturated and polyunsaturated fats.
- You can avoid processed foods like fried, packaged, and processed foods.
- You could cook at home instead of using pre-packaged mixes.
- Read food labels and avoid foods that use partially hydrogenated oil as an ingredient.
- Ask about cooking methods when you eat outside at restaurants; you could also ask what type of fat foods are cooked in.
How to avoid Trans Fats?
Here are some of the healthy ways by which you can avoid the intake of trans fats.
- Use natural oils, such as sunflower and olive oil, in place of hydrogenated vegetable oils.
- Practice a healthy diet pattern that includes fruits, fibre-rich contents, whole grains, etc.
- Limit the intake of red meat and deep-fried meat items.
- Reduce the consumption of packed foods, otherwise called junk foods.
What is the fat function?
Fat does many functions, like giving your body energy, keeping cholesterol and blood pressure under control, protecting your organs, supporting cell growth, and helping your body absorb vital nutrients.
Conclusion
As it is bad for health, it doesn’t mean you should avoid. You can limit the amount of trans fats by cutting down some of its sources or by eating once in a while. Always Remember “Too much of anything is good for nothing”.
FAQs
1) Name the healthy fats foods.
The healthy fats foods include :
- Nuts
- Fish
- Avocado
- Seeds
- Olive Oil
- Eggs
- Ground Flaxseed
- Beans
2) What is trans fat foods?
The foods containing high trans fat are called trans fat foods. These foods must be avoided as they are linked to many diseases.
3) Name the trans fat foods.
There are many trans fat sources. The trans fat foods list includes :
- Baked goods
- Fried foods
- Solid fats
- Non-dairy products
- Microwave popcorn
- Refrigerated dough
4) Which fat is good for health?
In general, the monounsaturated and polyunsaturated fats are considered healthy fats, while the saturated and trans fats are seen as unhealthy.
5) Name some high fat foods.
Some of the high fat foods include:
- Fatty Meats
- Poultry Skin
- Soft Cheese
- Bacon
- Potato Chips
- Pork Sausage Links
- Heavy Cream
- Butter
6) Name some non trans fat foods.
Vegetables, dairy, whole grains, beans, coconut, nuts, and poultry are some of the non-trans fat foods.
7) Name some high trans fat foods.
A few high trans fat foods include baked goods, fried foods, solid fats, frozen foods, snack foods, and nondairy creamers.
8) How much trans fat per day is allowed?
The World Health Organisation (WHO) recommends that adults consume less than 1% of their total daily calories from trans fat.