It's no secret that vegetable fats are much more useful than animal fats - sources of "bad" cholesterol, under the influence of which obesity, heart and vascular diseases develop. Almost all vegetable oils contain essential omega-6 and omega-3 fatty acids, which are very valuable for the human body. But these useful products have a significant drawback - a short shelf life. Also, in order that vegetable oil does not lose its taste, it must be stored under certain conditions. All this is too disadvantageous for manufacturers. Therefore, scientists have created “improved” vegetable fats that are cheap and have a long shelf life even at room temperature. It is these unsaturated fats obtained by artificial means (the method of hydrogenation of liquid vegetable oils) that are trans fats. What foods do they contain and what effect do they have on the human body? Let's talk about this in the article.
A bit of history
In the 90s of the XIX century, Paul Sabatier (later he became a Nobel laureate) studied the chemistry of hydrogenation. Thanks to his work, it became possible to obtain solid fats from liquid vegetable fats. The German chemical scientist Wilhelm Normann developed the idea of Paul Sabatier, who considered the hydrogenation of vapors, and demonstrated in 1901 the process of hydrogenation of liquid oils. In 1902, he patented this technology, and in 1909 Procter and Gamble bought the rights to a patent, in 1911 it began selling Crisco grease baking powder, which was used in the production of partially hydrogenated cottonseed oil.
Trans fat production
These fats contain transisomers of unsaturated fatty acids. An artificial industrial method is used for their production: liquid vegetable oils are specially processed, as a result of which solid vegetable fats are obtained. During processing, hydrogen is passed through an oil heated to a high temperature, resulting in a solid fat mass resistant to oxidation.
Where are artificial fats used?
Trans fats are used to make confectionery and cooking fats, which improve the taste and extend the shelf life of many foods. They are quite cheap and convenient to use, so they are added to most food products of industrial production. Artificial fats are also formed during deep-frying. The food industry is developing every day, and today you can find trans fats in products of various groups: from cakes to chips. But manufacturers do not always indicate them as part of their products.
Trans fats. Where are these artificial plant foods found?
Typically, a significant amount of trans fat can be found in:
confectionery (cakes, cakes, waffles, cookies, crackers, donuts, sweets);
chips, popcorn;
frozen meat and other semi-finished products breaded (fish sticks, meatballs);
ketchup, mayonnaise, sauces;
fast food products (french fries, whites, pasties, etc.);
refined vegetable oil;
spreads, soft oils, mixtures of vegetable and butter;
dry concentrates (soups, desserts, sauces, creams);
factory baking, baking;
cheese without cholesterol (in them animal fat replaces hydrogenated).
How does the use of trans fats affect the human body?
If you regularly consume foods that contain trans fats, the effect on the body can manifest itself with such negative consequences:
the development of diabetes;
deterioration of the connective tissue and joints;
violation of the process of neutralizing harmful carcinogens and chemicals;
weakened immunity;
decreased testosterone levels;
the birth of children with pathologically low weight (when consuming trans fats during pregnancy);
deterioration in the composition of milk in nursing women.
In addition, the participation of hydrogenated vegetable oils, as well as natural saturated fatty acids, in the metabolism is impossible. This means that they cannot be the building material of tissues and organs. Since these fats are created artificially, they cannot break down naturally, while giving energy to the body. Trans fats are harmful because, like any toxins, they can be deposited in organs, thereby creating a threat to human health. The application of fatty plaques on the walls of blood vessels leads to such negative consequences as atherosclerosis, vascular blockage, and a steady increase in blood pressure. The deposition of these plaques in the liver contributes to the development of fatty degeneration (hepatosis) and chronic liver failure. Their presence in the walls of the heart provokes heart attacks and chronic heart failure. In addition, cellulite and body fat, which are formed as a result of the use of trans fats, is almost impossible to destroy.
Studies conducted by scientists from different countries of the world showed that a high consumption of these fats not only increases the content of “bad” cholesterol, but also significantly reduces the concentration of “good”, thanks to which the walls of the vessels are protected from various kinds of lesions. This increases the risk of developing conditions such as coronary heart disease and stroke. It is these ailments that are the most common causes of death.
How can you reduce your trans fat intake?
Try to cook food if possible without adding mayonnaise, margarine, ready-made sauces. Cook products, bake in the oven, stew, use for cooking a grill or a double boiler. Avoid frying, especially deep-fried. It is known that home-made cakes are much better, tastier and better than those bought at the store, so give up confectionery products of industrial production. However, it is necessary to control the consumption of fats of any kind. Try to ensure that your table is dominated not by refined vegetable oils and animal fats, but by fresh vegetables and fruits. Dress vegetable salads with a small amount of unrefined olive, sunflower, and linseed oil. Also use canola, mustard, pumpkin, corn oil - they contain useful fatty acids.
Attention to the label
Before you buy a particular product, you need to find out what it consists of. Trans fats hide under these names:
- hydrogenated fats;
- partially hydrogenated fats;
- margarine;
- Saturated Fat
However, manufacturers rarely use such direct names for artificial fats. The following terms also indicate the presence of trans fats:
- cooking oil;
combination fat;
vegetable fat;
deep fat
Some useful tips
Foods containing trans fats, Present on the shelves of any supermarket. Margarine is the most famous representative of trans fats. First of all, it is necessary to refuse it. Palm oil should also be excluded, it also undergoes hydrogenation, but this is not indicated on the label. When choosing butter or another product, you need to carefully study its composition - hydrogenated vegetable oil and there is trans fat. Today, unscrupulous manufacturers add it to condensed milk, butter and other dairy pasty products. As part of chocolate and other desserts (sweets, sweet tiles, pastes), as a rule, trans fats are present. Instead, chocolate and sweets, which are made from natural ingredients, should be preferred. The production of various factory baked goods (cookies, waffles, muffins, etc.) does not do without artificial vegetable fats at all. If it is difficult to completely abandon them, try to at least minimize their consumption.
Finally
Naturally, it is almost impossible to completely exclude trans fats from the diet. After all, they are part of most food products of industrial production. But you can try to minimize their consumption by carefully studying the label before buying, giving preference to products with natural ingredients. We hope this article turned out to be useful, and now you know more about trans fats: what foods they contain, what effect they have on the body and how to limit their use.