Trans Fats: A Closer Look at The Risks of The Health

Introduction to Trans Fats Intake:

Trans fats commonly referred to as partially hydrogenated fats are unsaturated fatty acids. There are two types, namely natural trans fats and industrial trans fats. Industrial trans fats are the result of an industrial process that converts liquid vegetable oils into solid fats by the addition of hydrogen.

Key Sources of Trans Fats:

• Packaged baked goods.
• Fried foods.
• Margarine and shortening.
• Processed snacks.
• Frozen pizzas.

Trans Fats Intake Health Impacts:

• Increase in “bad” cholesterol (LDL).
• Decrease in “good” cholesterol (HDL).
• A risk factor for developing heart disease.
• Inflammation and insulin resistance.

Two developments, FDA restrictions on trans fat use and consumers’ proper education about trans fats, have resulted in less trans fats diet, however, some caution must be kept.

How Many Types of Trans Fats are There:

Trans fats can be classified into two broad types:

Naturally Occurring Trans Fats:

Some meats and dairy products contain very low levels of trans fats in the form of naturally occurring trans fats. Common sources include:

• Beef
• Lamb
• Butter
• Cheese

Artificial or Industrial Trans Fats:

Artificial trans fats, or more accurately termed as industrial trans fats, are generated in the course of food manufacture. This includes the hydrogenation of vegetable oils that convert them into food containing oils. They are found in:

• Fried foods.
• Baked merchandise.
• Margarine.
• Snacks.

Nevertheless, research has suggested that while they all can have adverse health effects, artificial trans fats will be the most detrimental to health.

Trans Fat Formation Mechanism:

The process of forming trans fats usually involves two catalytic steps:

Partial Hydrogenation:

• The process of converting oil or liquid vegetable oils into semi solid fats, and the process is known as
• Oil is heated. Hydrogen gas is mixed with this oil at high temperature.
• This is caused by a change of position in the hydrogen atoms positioned around the carbon bond
• This results into trans isomers of the unsaturated fats.

Natural Formation:

• This happens inside the stomachs of certain animals.
• Ruminants have been noted to harbor microorganisms which generate very little trans fats
• Such incidents are evident when slaughtering these animals for meat and dairy products
• Usually contain lower trans fats than that found in industrial fats

Sources of in Diet:

Most of the trans fats in the diet come from partial hydrogenated oils. These oils are included in a sizeable number of processed foods. A few popular ones are:

• Baked Goods: Products include cookies, cakes, pies, and pastries.
• Fried Foods: Ex: Doughnuts, French fries, and Fried chicken.
• Snack Foods: Such include microwave popcorn, crackers and chips.
• Margarine and Shortening: For cooking and baking.
• Refrigerated Dough Products: Biscuits and rolls.
• Non-Dairy Creamers: Most often added to coffee.
• Frozen Pizzas: Especially those with cheese and meats.

Trans Fats vs. Other Fats:

Hydrogenated oils are rich in trans fats and differ greatly from all other kinds of fat such as saturated fat, monounsaturated fat, and polyunsaturated fats.

Trans Fats:

• Typically found in fast foods.
• Raises levels of bad cholesterol LDL.
• Suppresses elements in the bloodstream that cause diabetes.
• Heightens chances of contraction of heart disease and diabetes.

Saturated Fats

• Usually found in foods such as butter and cheese.
• Cause elevation of LDL cholesterol only, and that of HDL will not be affected any further.

Monounsaturated Fats:

• These types of fats are present in olive oil, avocados and nuts.
• Such fats help to change the cholesterol levels positively thus also lowering chances of heart related problems.

Polyunsaturated Fats:

• These types of fats are commonly found in fatty fish, flax seeds and walnuts.
• Contains vital fatty acids such as omega-3 as well as omega-6.

Health Risks Associated with Trans Fats Intake:

The consumption of trans fats is of course related to multiple health problems, that affect different systems within the body.

• Cardiovascular Disease: High leads to elevation of the LDL and low levels of HDL cholesterol making one susceptible to heart diseases.
• Type 2 Diabetes: Associated with elevated chances of the emergence of insulin resistance.
• Inflammation: Enhances inflammatory response, which is the underlying factor in various illnesses.
• Obesity: Helps in building up body mass, especially fats in the abdominal region.
• Liver Dysfunction: Effects metabolism of fats and normal processes of the liver.
• Adverse Effects on Pregnancy: Related to suboptimal weight at birth and pregnancy complications.

Trans Fats and Heart Disease:

Its also common in most fast foods, confectionery and snack foods due to the presence of partially hydrogenated oils. It is scientifically evident that consumption of trans fats increases LDL or low density lipoprotein cholesterol levels and limits levels of high density lipoprotein or HDL cholesterol levels there is an increased risk of heart ailments.

Key Points:

• Types of Trans Fats: Physical sources (from certain animal products) and chemical alterations (manufactured) in nature.
• Impact on Cholesterol: Increases LDL (bad cholesterol) and lowers HDL (good cholesterol).

Health Risks:

• Heightens risk of causing a disease  
• Causes damage to the inner layer of blood vessels  
• Causes a narrowing of blood cell space due to plaque build up

To avoid the risk of heart diseases, health specialists advise that trans fat consumption should be minimized.

Trans Fats Intake and Other Chronic Conditions:

Both artificial and naturally incurred trans fats are harmful to one’s health. Studies have associated them with many chronic diseases:

• Heart Disease: Trans fats raise levels of low density lipoprotein (ldl) and lower levels of high density lipoprotein (hdl); hence there is an increased risk of heart diseases and general cardiovascular conditions.
• Diabetes: The amount of intake of trans fats is positively related to the resistance of insulin, hence causing type 2 diabetes.
• Weight Loss: Trans fats can exacerbate the distribution of visceral adiposity leading to Metabolic Syndrome.
• Inflammation: Trans fatty consumption also increases chronic diseases through the effects of trans fats.

A statement from the National Institutes of Health says; eliminating trans fats from diets would result in thousands of fewer heart attacks and other deaths.

Regulations and Policies on the Use of Trans Fats:

All governments have come to accept that trans fats are dangerous to people’s health and have put in place some regulations and provisions to decrease the use of trans fats:

• United States: FDA required the elimination of partially hydrogenated oils by June 2018.
• European Union: Allowed not more than 2g of industrial trans fats in 100g of fat in food products.
• Canada: Since September 2018, artificial trans fats are banned in any food products.
• Singapore: Not permitted the use of partially hydrogenated oils in any food items from June 2021.

These measures focus on reducing the intake of trans fats in order to minimize the risk factors associated with intake of such fats.

Guidelines on Recognizing and Preventing the Consumption of Trans Fats:

• Read Nutrition Labels: While reading the label, make sure to go through the nutrition facts panel. Look for “partially hydrogenated oils” in the ingredients.
• Know Common Culprits: Look for fries, snacks, baked goods, fast foods, and margarine which are likely to contain trans fats.
• Choose Healthier Alternatives: Instead, opt for oils such as canola or olive oils when frying.
• Limit Processed Foods: Cut down intake on ready-made and processed snacks and meals.
• Dining Out Caution: Inquire what kinds of oils and methods are used to prepare food in the eateries.
• Homemade Cooking: Remain at home and use your own hands to cook using healthy ingredients in order to avoid too much fat content.

Less Harmful Alternatives:

There are several health benefits to incorporating approaches that are alternatives to trans fats into the diet, including:

• Monounsaturated fats: Lipid sources that help ease cholesterol levels and ease chances of heart disorders are those containing olive oil, avocados, nuts, and etc.
• Polyunsaturated fats: Foods like salmon, flaxseeds, and walnuts are omega-3 and omega-6 fatty-acid emitting foods that are critical for normal brain activity and the cardiovascular system.
• Saturated fats: More than they can do harm, they should still be used with caution such as coconut oil and butter, are healthier compared to trans fats
• Plant-based oils: Canola, sunflower and safflower are better oils to use while cooking and baking.

Future Directions in Research and Policy:

Whereas it is appreciated that assessing the overall future of trans fat research and development of corresponding policies involves evaluation of more than one particular aspect.

• Genetic research: The pursuit of elaborating the research questions has harnessed the efforts of many scholars throughout the world to investigate the genetic influence of clouds regarding trans-fats.
• Policy implementation: In the ‘next round’ governments are likely to reform the regulations again, this time setting more stringent requirements on the labels.
• Alternative fats: It is anticipated that in making processes of food processing manufactures, healthier forms of trans fats substitutes will remain under development.
• Health related studies: Such studies should be extended to include longitudinal approaches in order to better understand the perpetual effects that trans fat usage has on the society.
• Trans Fat Bans: It goes without saying that international effort will be requisite for putting an end to trans fats completely.

Conclusion: The Main Aspect About Trans Fats Intake

It Is essential to adopt the necessary differences between the two types of trans fatty acids in order to avoid any risk.

Health Risks:

• The risk of high levels of LDL cholesterol.
• The risk for low levels of HDL cholesterol likely lowering.
• Higher chances of heart diseases
• There is probable sensation of cancer and diabetes

Regulatory Measures:

• Prohibitions and limitations in various nations.
• Compulsory labeling within processed foods.

It is apparent that consumption of limited to no trans fat would improve heart health and well-being.