Why are trans fats unhealthy?

Fatty acids come in many forms and are either beneficial or harmful to health. Saturated fatty acids are considered “good” fats while trans fatty acids are considered “bad” fats. But what are trans fats then? Bio-enlightened!

It is found in industrial and highly processed foods, and for a while was found in high concentrations in margarine and other spreadable fats. In the meantime, the manufacturing process has changed so that there are little or no trans fats in spreads. However, it can be found in many other foods.

What are trans fats?

Trans fats, which are actually called trans fatty acids, are hydrogenated fats that belong to the “bad” trans fatty acids and have a double bond between two carbon atoms. The fact that extra carbon atoms are attached to fatty acids results in solid fat, making it more creamy and spreadable. They also appear when vegetable fats are heated vigorously over a long period of time, such as deep frying. Trans fats have a long shelf life and are easy to manufacture and inexpensive, which is why they are widely used in industry.

Where are trans fats found?

Trans fats are often found in fried foods such as French fries, potato chips, and baked goods, but also in nougat nut spreads and in some margarines. Spreads with a high percentage of cold-pressed oils are harmless.

In fact, there are still no labeling requirements for trans fats. Some manufacturers still label “hydrogenated” or “partially hydrogenated” fats on their products.

These foods contain trans fats:

Fast food such as French fries, pizza and burgers

Baked goods such as croissants, muffins and muffins

Snacks such as potato chips, peanut chips, and popcorn

Ready meals such as bread crumbs, dry soups and canned meals

A croissant and a small portion of French fries contain up to 1 gram of trans fat.

How healthy are trans fats?

If too many trans fats are eaten over a long period of time, they increase the amount of harmful LDL cholesterol in the blood, which gets deposited in the blood vessels and leads to atherosclerosis. This in turn leads to cardiovascular diseases such as high blood pressure, stroke and heart attacks. At the same time, trans fats reduce the level of good HDL cholesterol in the blood, which is a health concern because it increases the possibility of diabetes.

The recommended consumption of trans fats is less than 1% of daily energy intake. This means that a woman who consumes 1,800 calories should get a maximum of 18 kcal from trans fats. 18 calories equals approximately 2 grams. No health harm is expected at this concentration. However, if the amount consumed regularly is higher than the recommendation, the risk of developing cardiovascular disease increases by 2.5 to 10 times.

Avoid trans fats in daily life

Consume less fast food and fried foods

Pay attention to a healthy and balanced diet

Include fruits and vegetables as main components in your diet

Use oil with a high smoke point for cooking and frying (clarified butter, coconut fat, extra virgin olive oil, as well as oils from corn, sunflower, peanut, soybean, and rapeseed seeds)

Butter can also be used but it should not brown

Pay attention to labels and avoid "hardened," "partially solidified," or "hydrogenated" vegetable fats.