Nutrition Corner with Dr D 

Trans fats: The Silent Killer Lurking in Your Pantry

Lets talk about trans fatty acids AKA trans fats. I like to tell my patients that for the most part there is no food that one cannot eat occasionally even though it may not be the best for you. However, there is one food that I believe no one needs to be eating at all. It’s not sugar or chocolates if that’s what you think. Its trans fats. Some of you may have heard about trans fats, some of you my not, but I promise you that everyone is going to learn something new today.

Why are trans fats bad?Trans fats are a type of unsaturated fat that can be found in many processed foods. They have been linked to a number of health problems and are considered to be one of the most harmful types of dietary fats. Trans fats are actually worst than saturated fats that most people know as the main culprit for clogging our arteries. What are the most significant health problems associated with trans fats?According to recent studies, trans fats have been linked to an increased risk of heart disease, stroke, and type 2 diabetes. They have also been shown to raise levels of "bad" LDL cholesterol and lower levels of "good" HDL cholesterol in the blood.

The most significant health problem associated with trans fats is their impact on heart health. A study published in the New England Journal of Medicine found that replacing just 1% of energy intake from trans fats with energy from other sources was associated with a 2-3% reduction in the risk of heart disease. Another study published in the Journal of the American College of Cardiology found that consuming trans fats increased the risk of heart disease by 21% compared to consuming the same amount of calories from other sources. Trans fats have also been linked to an increased risk of stroke. A study published in the journal Stroke found that women who consumed the highest amount of trans fats had a 39% increased risk of stroke compared to those who consumed the least amount. Trans Fats and DiabetesIn addition to their impact on heart health, trans fats have also been linked to an increased risk of type 2 diabetes. A study published in the American Journal of Clinical Nutrition found that consuming trans fats increased the risk of type 2 diabetes by 40%.  Now that we've discussed the risks associated with trans fatty acids, let's dive deeper into what they are and how they're formed. So what are trans fats?Trans fats are a type of unsaturated fat that are produced when liquid vegetable oils are partially hydrogenated, a process that involves adding hydrogen atoms to the oil to make it more solid and stable at room temperature. This process converts some of the unsaturated fats in the oil into trans fats, which have a longer shelf life than other types of fats and are therefore commonly used in processed foods.

How are these trans fatty acids formed?Trans fats can be naturally occurring or man-made. Naturally occurring trans fats are found in small amounts in some animal products, such as meat and dairy, but they are not considered to be as harmful as man-made trans fats. Man-made trans fats, on the other hand, are created during the process of partial hydrogenation, which was originally developed to produce a cheaper and more stable alternative to animal fats such as lard and butter. This process became popular in the food industry in the mid-20th century, as it allowed manufacturers to extend the shelf life of their products and improve their texture and flavor. However, as we've discussed earlier, the consumption of trans fats has been linked to a number of health problems, and in recent years there has been a push to reduce or eliminate trans fats from the food supply.

Food Labeling of Trans FatsIn addition to understanding how trans fatty acids are formed, it's also important to know how they are labeled on food products. Unfortunately, the food industry has found ways to get away with putting trans fats into food without having to disclose it on the food label. In 2015, the U.S. Food and Drug Administration (FDA) ruled that partially hydrogenated oils (PHOs), the primary source of artificial trans fats, are no longer "generally recognized as safe" (GRAS) for use in human food. This ruling effectively banned the use of PHOs in food products, but it's important to note that there are still loopholes that allow food manufacturers to use trans fats without having to disclose it on the label. How to detect trans fats on food labelsTo detect trans fats on food labels, it's important to read the ingredient list carefully. Even if a product claims to be "trans fat-free," it may still contain trans fats if it contains partially hydrogenated oils or hydrogenated oils. For example, let's take a look at the ingredient list of a popular brand of margarine:Water, vegetable oil blend (soybean oil, palm oil, palm kernel oil), salt, whey protein concentrate, soy lecithin, vegetable monoglycerides, potassium sorbate (used to protect quality), citric acid, natural and artificial flavor, vitamin A palmitate, beta carotene (color).At first glance, this product may seem trans fat-free, but if you look closely, you'll see that it contains vegetable monoglycerides, which are a form of partially hydrogenated oils. This means that even though the product claims to be trans fat-free, it actually contains trans fats. Another example is a popular brand of crackers:Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), soybean oil (with TBHQ for freshness), sugar, contains 2% or less of salt, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), high fructose corn syrup, corn syrup, soy lecithin.Again, this product may seem trans fat-free, but it contains soybean oil, which is often partially hydrogenated to increase its shelf life. This means that even though the product doesn't list trans fats on the label, it may still contain them.

Healthy Alternatives to Trans Fatty AcidsWhile trans fats are unhealthy and should be avoided, there are plenty of healthy alternatives that can be incorporated into our diets. Monounsaturated FatsMonounsaturated fats are a type of healthy fat found in foods such as nuts, seeds, avocados, and olive oil. These fats have been shown to improve cholesterol levels and reduce the risk of heart disease.  Polyunsaturated FatsPolyunsaturated fats are another type of healthy fat found in foods such as fatty fish, flaxseeds, and walnuts. These fats are essential for brain function and have been shown to reduce inflammation and improve heart health. Example is omega 3 fatty acids.

Whole FoodsChoosing whole foods over processed foods is an easy way to reduce your intake of trans fats and improve your overall health. Whole foods such as fruits, vegetables, whole grains, and lean proteins provide essential nutrients without the added trans fats and other unhealthy additives found in processed foods. Food PreparationThe way we prepare our food can also affect its nutritional value. Instead of deep-frying or using partially hydrogenated oils, opt for healthier cooking methods such as grilling, baking, or sautéing with healthy fats such as olive oil or coconut oil.  ConclusionIn conclusion, trans fatty acids are a type of unsaturated fat that have been linked to a number of health problems, including heart disease, stroke, and type 2 diabetes. They are formed when liquid vegetable oils are partially hydrogenated. While small amounts of naturally occurring trans fats can be found in some animal products, man-made trans fats are the main source of concern when it comes to health risks. By being aware of the sources of trans fats and making healthy food choices, we can help reduce our risk of developing health problems associated with trans fats. Incorporating healthy alternatives into your diet can help reduce your intake of trans fatty acids and improve your overall health. By choosing whole foods, healthy fats, and mindful food preparation methods, we can nourish our bodies with the nutrients they need to function at their best.

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