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How To Avoid Trans Fats And Where Are They? Answer in 2019

Which Foods Are A Common Source Of Trans Fats?

Trans fats are not something very unique.

It is possible to add them in an artificial way, or sometimes they can be present in a natural way.

However, it is noteworthy that they are naturally present in a small quantity in some of the animal products that you may neglect.

Artificially they are added in the manufacturing process.

These artificial trans fats are created with a chemical reaction.

Not only one or two food items where you can notice them actually but also they can be present in a variety of food items.

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Trans fats food list

Scientific Findings

It is not just a speculation, but actually, there are scientific findings available that confirm both categories have the tendency elevate the chances of heart diseases due to excessively high bad cholesterol and dramatically down good cholesterol.

Be aware that research work regarding naturally occurring trans fats is present with conflicts.

Moreover, a synthetic form is likely to accelerate the issue of inflammation that can also be a part of heart diseases.

It is highly vital to limit the ratio of unnatural substance (in most cases) in your daily consumption.

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Formation Of Trans Fats

Hydrogenation chemical process can artificially produce trans fats.

It is basically the bombardment of unsaturated fatty acids with molecules of hydrogen.

This bombardment process creates hydrogens on both sides.

Including trans fats into the food items, different perks for manufacturers

First of all, the presence of profits shelf life of food increases.

Secondly,  some of the food items remain in a solid state at room temperature texture-wise.

Thirdly, it often enhances the overall taste of that food item in which it is present.

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First Introduction:

These hydrogenated oils first time came into human contact in the initial period of the 20th century. At first, it was considered a reasonable replacement of regular traditional butter. They got their popularity and fame in the era of 50s and 70s when the issues of saturated fat usage came on the surface.

 

What Are The Food Items In Which From Trans Fats Are Present?

 Even though dairy products and meat can have small traces, artificial fats are more problematic.

You often find them with the name of PHOs or hydrogenated oils.

These food items are prepared with PHOs, and they are better to be kept at bay.

This is mainly because they have a tendency to exaggerate the issue of cardiovascular diseases.

All the nondairy creamers

Often Pies, pastries, and donuts

Cake frostings (pre-prepared)

Cookie dough, pizza dough, prepared pie crusts, In short commercially available options of this category

Some of the spreads like peanut butter or margarine spreads, are not safe either.

Commercially available cookies, chips, crackers, and some other food items are dangerous too.

Commercially available fried items such as nuggets, onion rings, and fried chicken options are also part of this list.

Fast Foods items those are commercially available such as French fries etc.

Because They are highly risky to consume, the FDA made sure that companies started it to mention per serving ratio of Trans fats in their products.

This thing has come into action since 2006.

However, in the year 2013, the FDA revealed that Trans fats come under not safe food due to their direct use and high risk of heart diseases.

Furthermore, the FDA, in the year 2015, made it clear that producers have to bring some better substitute for this dangerous fat option.

Thus, food manufacturers tried to find out ways to cut this harmful option from their food recipes.

Moreover, the majority of hotels and public dining places have posed banned on food items that contain Trans Fats.

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A Few Tips To Decrease Trans Fats Consumption

Not only limiting but even completely eliminating them is mandatory because it is highly risky for a healthy lifestyle.

Even the American Heart Association and the National Cholesterol education program suggest restricting its use in your diet.

Our food items still have Trans fats in them, but there are ways in which you can reduce the consumption rate.

Look for the terms like “hydrogenated oil” in the ingredient list.

Usually, the ingredient list will carry one or another term for hydrogenated oil.

It is better to avoid such food items that contain it or at least limit their consumption.

Although a movement has taken place for banning artificial Trans fats from the food items still, these sorts of food items usually high in saturated fat content and calories.

Well, both of these things are not good for your overall health.

 

Halt Saturated Fat Consumption

The Institute of Medicine, the FDA, and the American Heart Association state that Trans fats have the tendency to increase chances of heart diseases.

They are more harmful than saturated fats.

However, limiting saturated fat is a must because it is not even an option to alter Trans fats with saturated fats.

Saturated fats might be less harmful than Trans fats, but still, they are dangerous as they both have tendencies for causing heart diseases.

Your daily saturated fat intake should be in the range of 5% to 6%, and if you measure it in grams, then it will be 12 gm to 14 gm if you are consuming 2000 calories per day.

 

Final Thoughts

Trans Fats come under unsaturated fat types.

They have a lot of negative impacts associated with them.

During the process of hydrogenation, artificial trans fat formation takes place.

In the hydrogenation process, the conversion of vegetable oils (liquid form) takes place into partially solid oil that is hydrogenated.

Moreover, it is possible to find Trans fats into food items such as dairy and meat.

The ratio of Trans fat foods or Trans fats have plunged drastically Nowadays.

The things were more prominent after the FDA’s ban in 2018.

However, some of our daily consumption food items still have them.

These food items include nondairy coffee creamer, fried, or baked foodstuff.

The presence of Trans fats still in these food items is due to a few exemptions to the ban.

To cut a long story short, avoid your intake of fast food or processed food, and opt for more healthy options.

 

Reference:

  1. sciencedirect.com
  2. www.fda.gov
  3. ncbi.nlm.nih.gov
  4. www.ncbi.nlm.nih.gov
  5. ncbi.nlm.
  6. ncbi.nlm.nih.gov
  7. fda.gov
  8. academic.oup.com

 

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