In a process called hydrogenation, manufacturers heat up a liquid oil with hydrogen atoms and a catalyst. When fats are fully hydrogenated, they have the maximum possible number of hydrogen atoms bound to them, and they become solid.
But when the oils are only partially hydrogenated to create semi-solid oils like margarine, trans fats are created, which have worse effects on the body. Some trans fats also occur naturally in food, but people who talk about dangerous trans fats are almost always talking about the ones that were created artificially.
But they also make the food last longer on shelves; unlike liquid fats, trans fats take a long time to break down. Many processed foods use trans fat-containing oil in some capacity—cookies and cakes are baked with it, potato chips or microwave popcorn are fried in it. Some types of margarine are just a solid version of these oils.
For a long time there was no scientific consensus on whether or not trans fats were really as bad as they seemed. Studies intended to determine the long-term effects of these fats on the human body found that they caused significant damage to the heart and arteries. It's not clear whether this naturally occurring trans fat has any benefits or harm. The manufactured form of trans fat, known as partially hydrogenated oil, may be found in a variety of food products, including:.
Doctors worry about added trans fat because it increases the risk for heart attacks, stroke and type 2 diabetes. Trans fat also has an unhealthy effect on your cholesterol levels.
If the fatty deposits within your arteries tear or rupture, a blood clot may form and block blood flow to a part of your heart, causing a heart attack; or to a part of your brain, causing a stroke. In the United States if a food has less than 0. Products made before the FDA ban of artificial trans fats may still be for sale, so check to see if a food's ingredient list says partially hydrogenated vegetable oil.
If it does, that means the food contains some trans fat, even if the amount is below 0. This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0. Trans fat, particularly the manufactured variety found in partially hydrogenated vegetable oil, appears to have no known health benefit.
Experts recommend keeping your intake of trans fat as low as possible. Foods free of trans fats aren't automatically good for you. Food makers may substitute other ingredients for trans fat that may not be healthy either. Some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat.
Saturated fat raises your total cholesterol. Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat.
Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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Trans fat is double trouble for your heart health. Similarly, replacing other dietary fats with trans fats significantly increases your ratio of total to HDL good cholesterol and negatively affects lipoproteins, both of which are important risk factors for heart disease Indeed, many observational studies link trans fats to an increased risk of heart disease 14 , 15 , 16 , Both observational studies and clinical trials suggest that trans fats significantly increase your risk of heart disease.
The relationship between trans fats and diabetes risk is not completely clear. However, two similar studies found no relationship between trans fat intake and diabetes 19 , Several controlled studies examining trans fats and diabetes risk factors, such as insulin resistance and blood sugar levels, show inconsistent results 21 , 22 , 23 , 24 , That said, animal research reveals that large amounts of trans fats harm insulin and glucose function 26 , 27 , 28 , Trans fats may drive insulin resistance and type 2 diabetes, but the results from human studies are mixed.
Excess inflammation is thought to be a primary cause of many chronic illnesses, such as heart disease, metabolic syndrome, diabetes, and arthritis.
Two studies indicate that trans fats increase inflammatory markers when replacing other nutrients in the diet — but another study switched butter for margarine and found no difference 31 , 32 , In observational studies, trans fats are linked to increased inflammatory markers, especially in people with excess body fat 34 , Studies indicate that trans fats increase inflammation, especially in people with excess weight or obesity.
Trans fats are believed to damage the inner lining of your blood vessels, known as the endothelium. In another study, markers for endothelial dysfunction also increased under a trans-fat-heavy diet However, two reviews suggest that the cancer link is very weak Trans fats may damage the inner lining of your blood vessels.
Yet, their effect on cancer risk is less clear. In , the Food and Drug Administration FDA banned the use of partially hydrogenated oil in most processed foods Several other countries have taken similar steps to reduce the trans fat content of processed goods.
Processed food that contains partially hydrogenated vegetable oil is the richest source of trans fat in the modern diet, though regulators have lately begun to limit it.
Some processed foods, such as regular vegetable oils, harbor trans fats but fail to name them on the label or ingredients list.
One U. Most trans fats in the Western diet are hazardous to your health. Although ruminant natural trans fats from animal products are considered safe in moderate amounts, artificial ones are strongly associated with health problems, including heart disease.
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