Hydrogenated vegetable oil is created by adding hydrogen atoms to unsaturated fat. Because partially hydrogenated oils don't spoil as quickly as non-hydrogenated fats and can withstand repeated heating, and because the hydrogenation process can turn liquid oils into a solid, these oils have become very widely used, particularly by the food industry. In the 1980s, a link between partially hydrogenated vegetable oils and heart disease was discovered.
What Is hydrogenation?
According to the Harvard School of Public Health, hydrogenation was discovered in the 19th century, when chemists discovered a method of adding hydrogen atoms to unsaturated fats in a process that involved sending hydrogen gas through vegetable oil in the presence of a nickel catalyst. Trans-fatty acids (trans fat) are formed during the process of hydrogenation. Partially hydrogenated fats such as margarine, shortening, some cooking oils and the foods made with these ingredients are a major source of trans fat in the American diet, according to the American Heart Association. Fully hydrogenated vegetable oil, made by exposing liquid vegetable oils to hydrogen for a longer period, is a hard, waxy saturated fat that contains no trans fat.
Health Dangers of Trans Fat
The trans fats found in partially hydogenated vegetable oils were first linked to heart disease in 1981, and the issue began gaining public attention in the 1990s. According to the Mayo Clinic, consumption of trans fat can raise LDL ("bad") cholesterol, lower HDL ("good") cholesterol, increase triglycerides and increase inflammation.
Foods to Avoid
Read food nutrition labels carefully when shopping and look for the trans fat content and for "partially hydrogenated vegetable oil" or "vegetable shortening" in the ingredients. Avoid commercially prepared baked foods, snack foods and processed foods. When dining out, avoid deep-fried foods and desserts.
Food Industry Changes
In response to the health concerns surrounding trans fats, the food industry has eliminated partially hydrogenated oils from many food products, and some restaurants have stopped cooking with them. A number of cities and states have passed or are considering passing laws banning the use of trans fat in food sold in bakeries, cafeterias, schools and restaurants.
Other Oil Options
Unhydrogenated vegetable oils such as olive, safflower, sunflower, peanut and canola oils are naturally occurring monounsaturated fats and are a good alternative to partially hydrogenated oils.
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