TRANS FATS

What is Trans fat?
Trans fats are almost exclusively a man made product. They are made by taking polyunsaturated oils (soy, corn, canola, etc) and driving hydrogen atoms into them under high heat and temperature (A process called hydrogenation). Hydrogenation converts vegetable oils, usually a liquid, to Trans fat which remains solid even in room temperature. Partial hydrogenation reduces the levels of polyunsaturated oils - and also creates Trans fats, which promote heart disease. Trans fats are also produced by heating oils for frying.
(In contrast, fully hydrogenated vegetable oil does not have any Trans fat, but it also does not have any polyunsaturated oils. It is sometimes mixed (physically or chemically) with polyunsaturated liquid soybean oil to create trans-free shortening.)

Why are Trans fats bad?

·   These have no health benefits and human body has no mechanism to eliminate them.

• Brain damage- Saturated Fats are not good for our body, but our body is able to deal with them when we consume them. On the other hand, because our body does not recognize Trans fat, it is not as capable of dealing with trans fat. Our body tries to use it like fatty acids and transfer it to cell membranes where it interferes with cellular reactions. Also recent studies suggest long term brain damage
• Increases Bad Cholesterol- It is true that saturated fats increase your LDL or the bad cholesterol which clogs up the arteries but Trans fat are worse because they not only increase LDL but reduces HDL which is good cholesterol required by the body.
• Risk for Heart Attack- In a study conducted in Australia, Fat biopsies of heart attack patients and healthy people were compared, the levels of trans fat in fat tissue of heart attack patients was significantly higher than healthier ones.
• Studies- In another study conducted on nurses, the nurses who consumed 4 grams of margarine, which is made from partially hydrogenated oil, everyday, were 50% more likely to suffer from heart attack than nurses who rarely consumed margarine.
• Other risks- There are studies which show link between Trans fat and cancers of breast and large intestine. There is also link between Trans fat and Diabetes type2 along with a direct co-relation between a diet high in Trans fat and obesity.

Trans fat Products:

Trans fat products are Margarine, Vanaspati ghee, partially hydrogenated oils like canola and soybean, Animal fats like Ghee, butter and visible fats in meat products.

Why are Trans fats popular?

·    The process of hydrogenation makes vegetable oils more stable with a longer shelf life.

·    Hydrogenated oils can also be heated repeatedly, which made it popular for preparing fast foods, baked products and sweets.

·    Trans fat products gives good texture if cooked in partially hydrogenated oils.

Foods containing Trans fats:

·    Fast foods viz., Pizza, Samosa, Vada pav, French fries, Burgers, Tikkis, Micro-waved Popcorn etc.,

·    Baked foods viz., biscuits, cookies, cakes etc.

·    Sweets prepared in Vanaspati ghee.

·    Packaged foods viz., Bread spreads, Ready to eat Soups, Soup mixes, noodles, Namkeens etc.,

Proven facts regarding Trans fats:

·    Level of trans fat in some our Vanaspati ghee brand is as high as 12 times higher than which is permissible in Netherlands.

·    Every extra 2 gram of Trans fat (Found in medium sized French fries) consumed will increase the risk of coronary arteries by a whopping 23%.

What Vegetable oils are better for consumption?

Vegetables oils like sunflower, safflower oil, groundnut oil are better, however, oils like olive, canola and rapeseed oil are best.
Plain, non-hydrogenated soybean and other oils used for salad dressing and mayonnaise do not contain any trans fats.

What is the healthy limit of oils?

Nutritionists suggest maximum consumption of 4-5 teaspoons of vegetable oil per day.

(Disclaimer: This article is compiled from numerous internet sources in the public domain)