Lifestyle

Do You Eat Transfat Food ?

The widespread use of industrially produced trans fats is largely due to their affordability and favourable properties for food production. Trans fats remain solid at room temperature, enhancing the texture, flavour stability, and shelf life of processed foods, making them ideal for use in baked goods, snacks, and frying oils. This increased use, however, has raised health concerns, as partially hydrogenated oils (PHOs)—the main source of industrial trans fats—contain trans fat concentrations of 25-45%. This makes them significantly more harmful than the small amounts of trans fats generated by high-temperature frying, which result in trans fat levels of just 2-3%.

Both industrial and naturally occurring trans fats in ruminant animal products (like beef and dairy) are equally detrimental to cardiovascular health, as both contribute to high levels of LDL cholesterol and an increased risk of heart disease.

Eliminating industrially produced trans fats, which provide no health benefits, could greatly reduce the risk of cardiovascular disease on a population level. Efforts like WHO’s REPLACE action package are essential for promoting healthier alternatives, regulating trans fat content in food, and creating environments that support public health by reducing exposure to these harmful fats.

Trans fats are indeed a significant health concern, especially for heart health and hypertension. To add to what you've mentioned:

What Are Trans Fats?

Trans fats are a type of unsaturated fat with a specific chemical structure that makes them more solid at room temperature. They come in two forms:

  • Natural Trans Fats – Found in small amounts in certain meat and dairy products, which are generally considered less harmful.
  • Artificial Trans Fats – Produced through industrial processes by partially hydrogenating vegetable oils. These are commonly found in baked goods, fried foods, and processed snacks.

Health Risks of Trans Fats

The body has difficulty processing trans fats, which:

  • Raise "bad" LDL cholesterol levels, a major contributor to artery-clogging plaque.
  • Lower "good" HDL cholesterol, which helps remove bad cholesterol.
  • Increase inflammation and promote heart disease, leading to conditions such as hypertension, heart attacks, and strokes.

WHO Guidelines on Trans Fats

The World Health Organization (WHO) has recommended reducing trans fat intake to below 2% of total calorie intake to minimize health risks. India's current level, at 6–30%, far exceeds this limit, leading to calls for stricter regulation and labelling. 

Reducing Trans Fat Intake

To avoid trans fats, check ingredient lists for "partially hydrogenated oils," choose fresh foods over processed ones, and opt for natural oils like olive oil for cooking.