Trans fatty acids, also called trans fats or hydrogenated fats, are harmful fats that increase cholesterol levels and the risk of obesity and heart disease. Most trans fats are manufactured in industries by a process that involves the addition of hydrogen gas to vegetable oil, resulting in a thicker, stiffer product. However, a small percentage of trans fats also occur naturally in some foods such as beef and dairy.
Popularity of Trans Fats
Many processed foods such as chips, crackers, stick margarine, shortening, popcorn and cookies often contain trans fats. The addition of trans fats makes products tastier and longer-lasting. Manufacturing companies prefer the use of trans fats because they are inexpensive. Trans fats are also easy to prepare and use in different food products. Oils that contain trans fats can be reused many times, making them attractive options for restaurant owners and fast-food joints. However, some commercial food manufacturers are reducing the amount of trans fats in their foods because of an increased awareness of the health risks associated with trans fats. The U.S. Food and Drug Administration has also come up with stringent rules regarding the nutritional labeling of foods that contain trans fats.
Trans Fats and Your Health
Trans fats are thick and hard in texture, which makes them instrumental in the clogging of arteries. Over time, consumption of foods containing trans fats can result in blockages in arteries and greatly increases the risk of heart attacks and strokes. According to Mary Beth Sodus, a registered dietitian at the University of Maryland Medical Center, children who regularly consume fast foods and packaged items such as candy and cake that contain trans fats may get heart disease at a much earlier age than children who eat less trans fat. Trans fats are also linked to a greater risk of Type 2 diabetes.
Trans Fat Limits
The American Heart Association says that less than 1 percent of your daily calorie intake should comprise trans fats. For a standard 2,000-calorie diet, you must not consume more than 2 g of trans fat on a daily basis. Most people meet this limit when they consume dairy products and meat that contains natural trans fat. It is therefore best to completely avoid packaged or prepared foods that contain artificial trans fats. Inculcate healthy eating habits in your children and focus on nutritious foods such as fruits, vegetables, poultry, legumes and low-fat dairy.
Avoiding Trans Fats
Read nutrition labels and avoid foods that contain trans fats. Replace stick margarine with soft margarine that is free of trans fat. Have a cooking plan in place so that you are not tempted to purchase packaged foods or fast foods that are likely to contain trans fats. Never shop hungry, because you are more likely to make impulsive purchases of foods that contain more fat. Identify food categories that are more likely to contain trans fats, such as muffins, donuts, fried chicken, biscuits, french fries and desserts.
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