Trans Fats: What You Need to Know About Nutrition

Q: Trans Fats: What You Need to Know About Nutrition

Hello： Fats are essential nutrients required by the human body, providing energy for physical activities and aiding in the absorption of fat-soluble vitamins such as A, D, E, and K. <br>When carbon atoms in fats are connected by double bonds, they are classified as unsaturated fa

Anti-fatigue

Hello: What is retrograde fat?

Yide, 20~29 year old female. Ask Date: 2016/01/26

Dr. Huang Yuru reply Nutrition

Hello: Fats are essential nutrients required by the human body, providing energy for physical activities and aiding in the absorption of fat-soluble vitamins such as A, D, E, and K.
When carbon atoms in fats are connected by double bonds, they are classified as unsaturated fats (also known as unsaturated fatty acids).
If the hydrogen atoms attached to the carbon atoms are on the same side of the double bond, they are referred to as cis fats, which are commonly found in the unsaturated fatty acids present in oils.
Conversely, if the hydrogen atoms are on opposite sides of the double bond, they are classified as trans fats.
There are two main sources of trans fats: one is a small amount that occurs naturally, such as in the meat and milk of ruminant animals like cows and sheep.
The other source is generated through industrial processing, including the refining of vegetable oils and the hydrogenation process of vegetable oils.
The process of hydrogenating liquid vegetable oils to convert them into a solid form results in "partially hydrogenated oils (PHOs)," which contain a significant amount of trans fats.
Partially hydrogenated oils are used in food processing, such as in baked or fried foods, because they improve texture, extend shelf life, and are cost-effective.
However, scientific evidence indicates that trans fats increase the levels of "bad" cholesterol (low-density lipoprotein cholesterol, LDL-cholesterol) in the blood, thereby raising the risk of cardiovascular diseases.
In Taiwan, the definition of "trans fats" on packaged food nutrition labels refers to the total amount of trans fats in the food.
If a solid (or semi-solid) food contains no more than 1.0 gram of total fat or no more than 0.3 grams of trans fats per 100 grams, it can be labeled as zero.
This standard is stricter compared to the U.S.
regulation, which allows foods containing less than 0.5 grams to be labeled as zero.
To strengthen the management of hydrogenated oil products, Taiwan's Ministry of Health and Welfare announced a draft of the "Hygienic Standards for Edible Hydrogenated Oils" on September 7, 2015, stipulating that "partially hydrogenated oils must not be used in food." The announcement period is 60 days, aimed at ensuring public safety in food consumption.
Reference: Food Safety Information Network, Executive Yuan, Republic of China.
Thank you.
Wishing you good health.

Reply Date: 2016/01/26

More Info

Trans fats, or trans fatty acids, are a type of unsaturated fat that can be found in both natural and artificial forms. Understanding trans fats is crucial for maintaining a healthy diet and preventing various health issues, particularly cardiovascular diseases.

Natural vs. Artificial Trans Fats:
Natural trans fats are found in small amounts in some animal products, such as dairy and meat. These fats are produced by the fermentation process in the stomachs of ruminant animals. However, the primary concern arises from artificial trans fats, which are created through a process called hydrogenation. This process involves adding hydrogen to liquid vegetable oils to make them more solid and stable, which extends shelf life and improves texture in processed foods.

Health Implications:
Trans fats are notorious for their negative impact on health. They not only raise low-density lipoprotein (LDL) cholesterol levels, often referred to as "bad" cholesterol, but they also lower high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. This dual effect significantly increases the risk of heart disease, stroke, and type 2 diabetes. The World Health Organization (WHO) has called for the elimination of industrially produced trans fats from the global food supply due to their health risks.

Sources of Trans Fats:
Artificial trans fats are commonly found in:
- Fried foods (e.g., doughnuts, fried chicken)
- Baked goods (e.g., pastries, cakes, cookies)
- Margarines and shortening
- Snack foods (e.g., microwave popcorn, chips)
- Processed foods (e.g., frozen pizzas, ready-to-use dough)
Regulations and Recommendations:
In recent years, many countries have recognized the dangers of trans fats and have implemented regulations to limit their use in food products. For instance, the U.S. Food and Drug Administration (FDA) has mandated that trans fats be listed on nutrition labels, and many states and cities have banned their use in restaurants and food establishments.

To reduce trans fat intake, it is advisable to:
1. Read Labels: Check the ingredient list for partially hydrogenated oils, which indicate the presence of trans fats.

2. Choose Healthier Fats: Opt for unsaturated fats found in olive oil, avocados, nuts, and seeds, while limiting saturated fats from animal sources.

3. Cook at Home: Preparing meals at home allows for better control over the ingredients used, reducing reliance on processed foods that may contain trans fats.

Conclusion:
Understanding trans fats is essential for making informed dietary choices. By being aware of the sources and health implications of trans fats, individuals can take proactive steps to minimize their intake and promote better heart health. It is always best to consult with a healthcare provider or a registered dietitian for personalized nutrition advice, especially if there are existing health concerns or dietary restrictions.

Similar Q&A

Essential Dietary Tips for Managing High Blood Lipids

For individuals with high blood lipids, it is important to pay attention to the following dietary guidelines: 1. Reduce Saturated Fats: Limit the intake of saturated fats found in red meat, full-fat dairy products, and processed foods. Opt for lean meats and low-fat dairy al...

Dr. Xie Huimin reply Nutrition
Hello Wei Ling, Thank you for your letter! First, the term "blood lipids" refers to cholesterol and triglycerides. I'm not sure which type of lipid you have elevated levels of, but regardless, the first thing we need to focus on is maintaining an ideal body weight...

Understanding Low Triglycerides: Impact on Heart Health and Solutions

A total cholesterol level of 123 mg/dL and a triglyceride level of 27 mg/dL are considered somewhat low. While low cholesterol and triglyceride levels are generally not as concerning as high levels, they can still have implications for health. Low cholesterol may be associated wi...

Dr. Wu Xueming reply Cardiology
How to prevent low triglyceride levels? 1. Provide adequate daily caloric intake. 2. Supply a balanced diet consisting of the six major food groups: dairy, grains and tubers, fish, meat, beans, and eggs, vegetables, fruits, and fats. 3. Ensure a balanced intake of carbohydrates, ...

Animal vs. Plant-Based Butter: Health Impacts and Trans Fats Explained

Hello, nutritionist. From the information I've gathered online, I understand that plant-based margarine contains trans fatty acids, and consuming it in excess may lead to cardiovascular diseases more so than animal-based butter. Is this theory correct? Personally, my diet is...

Dr. Shi Guimei reply Nutrition
Dear Xiaoting, Hello! The process of making plant-based margarine involves hydrogenation to achieve a solid state. Although it is derived from plant oils and does not contain saturated fatty acids, the hydrogenation process produces trans unsaturated fatty acids, which can be ju...

Understanding Health Supplements: Safety, Benefits, and Dietary Tips

Hello, Director: Recently, I have come across some health supplements such as organic spirulina, chlorella, and deep-sea fish oil. I am very interested in purchasing them for health maintenance, but since they are labeled as food products and do not have a health department regis...

Dr. Shi Guimei reply Nutrition
Hello! The items listed above are only labeled as food, which means they are not considered health foods. If you want to check the approved list of health foods and their main product claims, you can visit the "Food Information Network of the Department of Health," whic...