What are trans fats and why are they harmful?

In 2018, the World Health Organization called for the complete elimination of industrially produced trans fats in global food supplies by the end of 2023. Since then, it has supported countries in implementing policies that ban trans fats and replace them with healthier oils. Its consumption causes more than 278 thousand deaths per year in the world. A person's higher intake of trans fat increases his risk of death from any cause by 34%, death due to ischemic heart disease by 28%, and ischemic heart disease by 21%.

What are trans fats and what are their sources?

It is a solid fat that has no known benefits and works to block arteries, thus increasing the risk of heart attacks and deaths. In recent years, the use of trans fats has increased significantly because they are cheaper than the healthiest fats and have several chemical and physical properties, such as maintaining their solid texture at room temperature, making them suitable for preparing a variety of processed food products. There are 3 sources of trans fat, including one of them.

1. partial hydrogenation: The hydrogenation process in which solid oil is converted to liquid and results in harmful trans fats. Trans fats are found in partially hydrogenated oils in concentrations of 25 to 45% on average

2. Meat and dairy: This is the only natural source of trans fats. They have the same harm as trans fats caused by hydrogenation, but despite that they are found in small amounts and their harm has not been proven, such as industrial ones.

3. Deep frying: Frying oil at high temperatures results in modest increases in trans fat concentrations, but the amount of trans fat resulting from this process is small (2 to 3%) compared to the amount of trans fat found in partially hydrogenated oils.

The allowed limit

The World Health Organization recommends that adults reduce the consumption of trans fat by less than 1% of total energy intake, i.e. by less than 2.2 grams per day of any 2000 calorie diet. Artificially produced trans fats should not be part of any healthy diet and should be avoided.

Where do we find trans fats?

Solid fats such as: vegetable fat, shortening, margarine, but all of these types can be made without hydrogenation using solid fats such as palm oil. Manufacturers can split palm oil to separate its liquid content from solid and manufacture margarine, margarine and shorts without hydrogenation. This is the most common practice at present to avoid trans fats. These solid fats, in turn, are used in many industries, including baked goods and biscuits.

How do you avoid trans fats in your diet?

It is obvious if you find a product that says “free of trans fat” on its label. In addition, avoid products that say “partially hydrogenated” oil

Summary

Trans fats are on their way to extinction due to awareness of their risks and the existence of better alternatives. Many countries have enacted legislation to limit their use. As a consumer, carefully read the ingredients on the product label and avoid them. Manufacturers will eventually comply with your wishes and avoid hydrogenation.

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