Keep reading to learn more about trans fats.
There are two forms of trans fats: natural and artificial.
Natural trans fats are produced by bacteria in the stomachs of certain animals. These fats can comprise
Artificial trans fats are produced in an industrial process called hydrogenation. Hydrogenation converts liquid fat into semisolid fat by adding hydrogen atoms. This change in structure allows liquid vegetable oils to be stored in solid form at room temperature.
In foods containing artificial fats, trans fats may comprise up to 60% of the total fat content. Trans fats may also be referred to as “partially hydrogenated fats.”
Natural sources of trans fats
Natural sources of trans fats include:
- beef, lamb, and goat meat
- dairy products from these animals
- poultry, fish, and pork, in smaller amounts
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In 2018, the
Artificial trans fats can be found in the following foods:
- frozen and processed foods, including frozen dinners, french fries, and pizza
- ice cream, frozen yogurt, and milkshakes
- battered foods, such as fish sticks and onion rings
- cakes and cake mixes, cookies, pies, and crackers
- snack foods such as microwave popcorn
- shortening and stick margarine
- nondairy creamer
Food ingredient lists that include the term “partially hydrogenated” indicate that the product contains trans fats.
Manufacturers can list that a product has 0 grams of trans fat if it contains
There are no benefits to consuming artificial trans fats. They have no nutritional value and are harmful to your health.
Artificial trans fats provide several benefits to the food industry, such as the following:
- They are less expensive than other fats.
- They help extend the shelf life of food products.
- They improve the taste and texture of foods.
- They do not break down quickly when heated. Adding trans fats to the deep frying processes allows the oil to be used for longer.
Thanks to increased awareness, the global intake of artificial trans fast
Heart
A 2019 review showed that eating artificial trans fats increases your risk of developing heart disease and stroke. It found that a 2% increase in trans fat intake was associated with a 23% increase in cardiovascular risk.
Blood vessels
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The same study also showed that hospital admissions for heart attacks and strokes dropped by 6.2% after 3 years in countries that restricted the use of artificial trans fats.
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Several studies have shown that a high intake of trans fats is associated with an increased incidence of cancer.
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Consuming artificial trans fats may lead to heart disease, inflammation, and cancer.
Both natural and artificial trans fats affect human plasma lipoproteins in similar ways. However,
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Here is what you can do to avoid trans fats:
- Check the list of ingredients on any products that you buy to find out if they contain trans fats.
- Use safflower or olive oil instead of shortening or margarine.
- Try to avoid processed foods.
Artificial trans fats are harmful to your health. Research suggests they can cause an increased risk of cardiovascular diseases, cancer, and inflammation.
The FDA banned trans fats in foods in 2018. However, implementation of the ban has not fully taken effect. Because of this, some processed foods may still contain trans fats.
You can avoid trans fats by staying away from processed foods and checking the labels on your food products.