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.
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 disesase.
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 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.
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”.
