Where we thought we could separate polyunsaturated fats from saturated fats, a new enemy emerged: trans fats.
What exactly is trans fat?
Trans fats are present in small amounts in meat and dairy, but can also be produced artificially through a chemical process called partial hydrogenation. This process changes the structure of the fat, making it compact, instead of fluid, at room temperature.
This sounds a bit complicated…
The important thing to remember is that although trans fats are chemically unsaturated, when they enter the body, they behave like saturated. This means that they increase the levels of bad cholesterol (LDL) in the blood.
This doesn't sound good. So why are they in our food?
Trans fats are good for the food industry because they increase the shelf life of a food and reduce the need to keep it refrigerated.
So how dangerous are these fats for the consumer?
According to the British Food and Drug Administration, trans fats have the same effect on our cholesterol as saturated fats, as they increase the type of cholesterol in the blood that maximizes the risk of heart disease. There is also evidence that trans fats can be worse for our health compared to saturated fats because they attack good cholesterol.
The National Academy of Sciences, which advises the governments of the United States and Canada on health, states: "Trans fats are not necessary, as they do not provide recognizable benefits to human health and there is no safe level of consumption."
Other studies have come to much clearer conclusions. One of them claims that the consumption of trans fats over 5 g. daily, may increase the risk of heart disease by 25%.
As for the most recent studies, they declare that trans fats redistribute fat in our body and accumulate its reserves in the waist area. Obesity in the center of the body, or the "apple" silhouette, is considered more harmful to health than other cases where fat accumulates in other parts of the body.
So what foods should we avoid?
The main sources of trans fats are processed foods such as cookies, cakes, pastries, ready-made pies, cold cuts, ice creams and chocolates. Because trans fats are less likely to be spoiled, fast foods prefer hydrogenated oils, which can be fried and re-fried with very little effect on taste. Many studies have been conducted by most consumer associations in the world, they have concluded that fast foods are the biggest culprit, but not the only one. The most worrying thing is that trans fats are hidden even in seemingly healthy foods, such as dried fruits, vegetarian meals, muesli bars and ready-made sandwiches.
How can the consumer understand which brands or products contain trans fats?
Unfortunately, at this point things are confusing. The rules governing the content and packaging of food are defined by the American directive, which so far does not specify the reference of trans fats on food labels. Ηowever, these rules are expected to be revised and consumer organizations are pushing for revised regulations provide for the explicit indication of trans fats on labels. In the meantime, there are some clues we should look for. If a product mentions "hydrogenated fats" or "partially hydrogenated vegetable oils", we can reasonably conclude that it contains.
And the higher these ingredients are listed on the label, the higher their content.
Yes. Many shop owners and food industries on their own initiative are already reducing or eliminating trans fats from their products.
The good… the bad…. and the ugly!
The good
* Polyunsaturated fats. There are two main categories: 1. Omega - 6 fats found in margarines and vegetable oils such as sunflower oil, cardamom oil, corn oil and soybean oil. These fats help lower bad cholesterol (LDL) in the blood, but consuming large amounts also lowers good cholesterol (HDL) levels.
2. Omega - 3 fats are abundant in fatty fish such as salmon, fresh tuna, mackerel, sardines but also in flaxseed and oilseed rape. These fats help reduce the risk of heart disease, reducing the chances of blood clots.
* Monounsaturated fatty acids. They are found mainly in olives, walnuts, oilseed rape, nuts and avocados. They can reduce the risk of heart disease by lowering bad cholesterol levels.
The bad ones
Saturated fats: Saturated or animal fats are found in whole dairy products, animal fats, fatty meats, cold cuts, but also in hamburgers, sweets, cookies, coconut oils and palm oils. A diet high in saturated fats can increase the levels of bad cholesterol in the blood, which in turn narrows the arteries and increases the risk of heart disease and stroke.
The ugly
Trans fats: These fats are mainly found in cookies, sweets, ready-made pies, cold cuts and fast foods. Trans fats increase the levels of bad cholesterol in the blood and there is evidence that they also attack good cholesterol.
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