Trans Fatty Acids - the Fats That Must be Avoided
Why Partially Hydrogenated Vegetable Oil is Bad for Health
May 10, 2009
A low fat diet will not encourage health. The term “essential” in describing fatty acids means that the fat contains an essential component that the body needs and cannot manufacture by itself. Fat is also essential for the absorption of vitamin E. On top of this, good dietary fats contain nutrients, such as omega 3 which cannot be found within any other food source. However, there is one fat that should be avoided.
The Main Types of Dietary Fats
Simply put, there are four types of fats
- Monounsaturated oil. This is the best oil for health. Examples include oils from nuts and seeds, including virgin olive oil and flaxseed oil.
- Polyunsaturated oil (or vegetable oil.) This oil should be restricted within the diet because it contains too much omega 6. Examples include sunflower oil and soybean oil.
- Saturated fat. This fat is solid at room temperature and is found in meat and dairy. Again, this fat is okay if restricted in the diet.
- Hydrogenated vegetable oil (or trans fatty acids) This fat is the deadliest of all and should be avoided at all costs.
What is Hydrogenated Vegetable Oil and Why it is Unhealthy
A need to find a cheap and stable cooking fat increased in the advent of the commercial age for demands of mass-produced foods such as biscuits, cakes, crisps, fast food and deserts. However, saturated fat spoils after a time and is difficult to store. It was found that by heating vegetable oil to a high temperature, by “hydrogenation,” the oil becomes solid at room temperature, like saturated fat. However, it was also stable and could be preserved for long periods. This meant a large quantity of fat for shortening or margarine, could be produced cheaply.
One of the Most Lethal Ingredients in Food
All carbon chains of fatty acids are linked together by “double bonds.” Polyunsaturated vegetable oil contains long chains of double bonds, as opposed the monounsaturated fat, which contains just one. Hence, vegetable oil is also known as “polyunsaturated fat.” In itself, this fat has sinister consequences on health, because the long chains of double bonds are unstable and have a reactive effect upon the tissues in the body.
Why Hydrogenation of Polyunsaturated Fat is Bad for Health
Heating the vegetable oil to high temperatures disrupts the double bonds, causing the fatty acids to fill the gap with hydrogen atoms. This is where the word “hydrogenated” comes from. This tampered dietary fat is not designed for the body and degenerative disease could result. According to registered dietician, Mary Sodus of the University of Maryland Medical Centre (2009), trans fats have been linked to hardening of the arteries, elevation in cholesterol, particularly the bad (LDL) cholesterol. It also lowers good cholesterol (HDL), which protects against heart disease and strokes. Various other studies have revealed the detrimental effects of this unhealthy fat, and it has been banned in certain countries in the world.
How to Avoid Trans Fats in the Diet
Beware of fast food, such as chips, burgers and meat pies. Also beware of commercially-produced foods such as margarine, biscuits, cookies, crackers, crisps, muffins, cakes, pies and other deserts. If the label mentions “hydrogenated” or “partially hydrogenated.” The wise choice is to leave it on the shelf.
Shop Wisely for Health and the Heart
Foods containing hydrogenated oil tends to be in the same or neighbouring aisles of the supermarket. Stacks of biscuits, cookies and deserts are the giveaway of mass produced products made from convenient ingredients. The better alternative is homemade. Switching from vegetable oil to extra virgin olive oil makes a healthy alternative.
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