We often hear that trans fats are bad for our health. They are considered by many doctors to be the worst type of fat one can eat. In 2003, the World Health Organization recommended that they make up no more than 1% of a person's diet. But there are also other types that may not be much harmful for us.
Basically, there are two types:Natural trans fats-
Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals. Therefore, the milk fat and the fat within the meat of these animals can provide natural trans fats, which are best in grass-fed animals. At least in moderation, these do not seem to be as harmful as their manmade counterparts.
Milk is a good source of nine essential nutrients. Yet it does have some naturally occurring trans fats but these don't seem to be as harmful as manmade ones.
Manmade trans fats -
Trans fats, also called trans fatty acids, are created through the chemical process of hydrogenation of oils. They are a form of unsaturated fat.
Unlike saturated fats, which have no double bonds, unsaturated fats have at least one double bond in their chemical structure. This double bond can be either in the "cis" or "trans" configuration, which relates to the position of hydrogen atoms around the double bond. Basically, cis means same side, which is the most common structure. But trans fats have the hydrogen atoms on opposite sides, which can be a problem.
Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. People use partially hydrogenated vegetable oil in deep frying because it doesn't have to be changed as often as do other oils.
Full hydrogenation results in the conversion of an unsaturated fatty acid into a saturated one.
During partial hydrogenation, some of the unsaturated fatty acids are changed to a trans double bond and remain unsaturated. Although they are chemically monounsaturated or polyunsaturated, they are considered so different from the monounsaturated or polyunsaturated fatty acids that they cannot be legally designated as unsaturated for purposes of labeling. Although chemically still unsaturated, most of them produced by the partial hydrogenation process are now classified in the same category as saturated fats.
They are found in abundance in baked goods (cakes, cookies, pie crusts, crackers etc.), snacks, fried foods (french fries, doughnuts, fried chicken etc.), refrigerated dough (canned biscuits, frozen pizza crusts etc.), and creamer and margarine.
Ill effects of trans fats -
The following common ill effects are well documented supported by many studies:
Heart disease - They not only raise bad LDL cholesterol but also lower levels of heart-healthy HDL cholesterol, whereas saturated fats in butter and meat only raise bad LDL cholesterol. People with high levels in their blood have a higher risk of heart disease compared to those with low levels. Their higher intake could adversely affect endothelial function, which might partially explain why the positive relation between them and cardiovascular risk is greater than one would predict based solely on the adverse effects of trans fats on lipids.
Stroke - New research suggests that they may also increase stroke risk in women. Moreover, a diet that is high in them also tends to be high in sugar, sodium, and other unhealthy things.
Infertility - The more trans fats a woman eats, the more likely she is to be infertile. They may increase the risk of ovulatory infertility when consumed instead of carbohydrates or unsaturated fats. It has been found that each 2% increase in the intake of energy from trans fats was associated with a 73% greater risk of ovulatory infertility after adjustment for known and suspected risk factors for this condition.
Colon cancer - A high intake of them could increase colon cancer risk. Researchers have found that higher consumption of them can increase a person's risk of precancerous colorectal tumors by a whopping 86 percent.
Depression - Their high intake is associated with a higher rate of depression. Authors of the wide-reaching study, from the universities of Navarra and Las Palmas de Gran Canaria, Spain found that participants with an elevated consumption of trans-fats presented up to a 48 percent increase in the risk of depression when they were compared to participants, who did not consume these fats.
Endometriosis - Their high intake can increase the risk for endometriosis. It has been found that women with the highest consumption of trans fats had 1.44 times the risk of endometriosis diagnosis compared to those who had the lowest consumption.
The bottom line -
Estimates indicate that consumers in Western countries may receive from 0.5 to 2.5% of total energy intake as trans fats, which are commonly found in foods such as chips, crackers, fried foods, and baked goods. It has been found that people living in places with laws banning or limiting trans fats in foods have fewer hospitalizations for stroke and heart attack than people living in places without these restrictions.
It has been found that the consumption of trans fats has dramatically gone up worldwide in all classes of people. WHO recommends that their consumption should be kept below 1% of total calories in the interest of individual health as their detrimental effects can have far reaching ramifications in one's life.
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