subject: The Truth About Trans Fats Revealed [print this page] Trans fats are a type of unsaturated fatTrans fats are a type of unsaturated fat. In most cases they are artificially created through a process called hydrogenation but they can also occur naturally as vaccenic acid. People generally have a negative perception of this fat. But is it really that bad? In this article I will explain all and reveal the truth about trans fats.
HOW MANY TYPES ARE THERE?
There are two main types of trans fat; hydrogenated and vaccenic acid:
1) HYDROGENATED:- These are man made fats that are created through a process called hydrogenation. Hydrogenation adds an additional hydrogen atom to naturally occurring unsaturated fats. This process extends the shelf life of these fats considerably and because of this they are often added to processed foods.
2) VACCENIC ACID:- These are naturally occurring fats. They can be found in very small amounts in certain meats, dairy products and human milk.
WHICH FOODS CONTAIN THIS FAT TYPE?
As discussed above, trans fats can be found naturally in certain foods as vaccenic acid. However, in most cases they are found in processed foods such as:
- Baked goods which include cookies, doughnuts etc.
- Fast foods which include burgers, fries etc.
- Frozen foods which include pies, pizzas etc.
ARE THEY BAD FOR YOU?
Unfortunately, the majority of trans fats are bad for you. Although natural vaccenic acid has been linked with reducing your risk of contracting both diabetes and heart disease, it only occurs in very small amounts. The much more common artificial hydrogenated variety has been linked with the following health risks:
1) ALZHEIMER'S DISEASE:- A 2003 study from the Archives of Neurology looked at the dietary habits of 815 people over 4 years. It concluded that eating hydrogenated fats could make you more susceptible to Alzheimer's disease.
2) CANCER:- A number of studies have linked trans fats with cancer. In 2008 a study in the American Journal of Epidemiology concluded that this type of fat may increase your breast cancer risk. A different 2008 study published in the same journal linked high consumption of hydrogenated fats with colon cancer.
3) HEART DISEASE:- Many studies have highlighted the links between hydrogenated fats and heart disease. One the most significant is Dr Hu's study which concluded that every 2% increase in consumption doubles your heart disease risk.
SUMMARY
In the vast majority of cases, everything you have heard about trans fats is true. They are extremely detrimental to your health and should be avoided where possible. So make sure that you cut down on the processed goods and instead get your fats from natural sources. Naturally sourced fats provide numerous health benefits and are a great alternative to artificial hydrogenated fats.
