Everything You Need to Know About Trans Fats

Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT

Trans fats, or trans-fatty acids, are a type of fat. Trans fats occur in both natural and artificial forms. Natural trans fats are present in the meat and dairy products from ruminants such as cattle, sheep, and goats. Artificial trans fats are produced in an industrial process called hydrogenation. Hydrogenation changes a liquid vegetable fat into a semisolid fat.

Keep reading to learn more about trans fats.

What are trans fats?

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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 up to 6% Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source of the total fat content in products from these animals.

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

Learn how to increase your levels of “good” HDL cholesterol.

What foods have artificial trans fats?

In 2018, the Food and Drug Administration (FDA) Trusted Source Food and Drug Administration (FDA) Governmental authority Go to source banned the use of artificial trans fats in most processed foods. However, this ban has not yet been fully implemented, so many processed foods still contain trans fats.

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 less than .5 grams Trusted Source American Heart Association Highly respected national organization Go to source per serving. Because of this, a package of food with several servings may contain a significant amount of artificial trans fats.

Are there any benefits of trans fats?

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 has decreased Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source over the past two decades.

Do trans fats harm your cardiovascular system?

Research Trusted Source American Heart Association Highly respected national organization Go to source shows that trans fats can raise your low-density lipoprotein (LDL), or “bad”, cholesterol levels. They can also lower your high-density lipoprotein (HDL),  or “good”, cholesterol levels.

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

A 2017 study Trusted Source JAMA Peer reviewed journal Go to source found that trans fats can damage the inner lining (endothelium) of the blood vessels in your heart and brain. This can lead to heart disease and increase your risk of stroke.

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.

Learn which foods are good for your heart.

Do trans fats cause inflammation?

Research Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source shows that trans fats increase inflammation throughout the body. Excess inflammation appears to be a primary cause of many chronic illnesses. These include heart disease, metabolic syndrome, diabetes, and arthritis.

Learn how to reduce inflammation with an anti-inflammatory diet.

Do trans fats cause cancer?

Several studies have shown that a high intake of trans fats is associated with an increased incidence of cancer.

Learn which foods may help prevent cancer risk.

What are the risks of consuming trans fats?

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, research Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source shows that only artificial trans fats are associated with certain risks. These include a buildup of cholesterol, harm to the blood vessels, and increased inflammation.

Learn ways to lower your cholesterol.

How can you avoid trans fat?

In 2018 Trusted Source Food and Drug Administration (FDA) Governmental authority Go to source , the FDA banned the use of artificial trans fats in many processed foods. However, many companies have not yet fully implemented this ban. As a result, some processed foods may still contain trans fats.

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.

Summary

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.

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Medical Reviewer: Marie Lorraine Johnson MS, RD, CPT
Last Review Date: 2022 Oct 28
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