Trans fats: The hidden threat lurking in everyday food
Proper diet is the foundation of well-being and maintaining health. The harmful effects of excess salt and sugar have been discussed for years, yet there is another hidden danger in the food that many people consume daily.
11 November 2024 15:44
Recent scientific findings confirm that trans fats are very harmful to our health. Consequently, the World Health Organization (WHO) advises against their consumption. Many countries, heeding WHO's recommendations, have imposed bans or restrictions on using trans fats in food. Unfortunately, many people still unintentionally include them in their daily diet.
What are trans fats?
Trans fats are a type of fatty acid found in two forms: natural and artificial. Natural trans fats occur in small quantities in meat and dairy products from ruminants; in this form, there's no need for particular concern if you do not overindulge in beef frequently. However, the artificial ones pose a greater risk. They are produced by the industrial hydrogenation of vegetable oils, which has a much more adverse impact on health.
Artificial trans fats can endanger health by causing an increase in "bad" LDL cholesterol and a decrease in "good" HDL cholesterol, thus increasing the risk of cardiovascular diseases. They can also lead to obesity, type 2 diabetes, and other severe conditions, such as colon cancer or Alzheimer's disease.
In which products can trans fats be found?
Trans fats are often concealed in food products that we usually have in our kitchens. They can be found in frozen products such as chips, nuggets, fish fingers, or dumplings. Poor-quality baked goods like doughnuts, biscuits, cakes, and wafers also contain them.
Exercise extra caution with highly processed products, such as canned meat, hot dogs, fast foods, ready meals, or processed cheeses.
Limit trans fats in your diet
The World Health Organization (WHO) recommends eliminating diet trans fats. Denmark pioneered restricting their use in food, which has contributed to enhancing its citizens' health. In the European Union, a limit on trans fat content has been introduced - they cannot exceed 2% in the final product.
First and foremost, read labels. The shorter the list of ingredients and the less processed the product, the less likely it is to contain trans fats. Look for the phrase "partially hydrogenated vegetable oils." This is synonymous with trans fats. If you find this phrase on a label, put the product back on the shelf. Also, reduce the consumption of fast food, crisps, biscuits, sugary drinks, ready-made frozen meals, and convenience products. It will certainly benefit your health.
