Trans Fat

Continued from cholesterol blog..

Is it possible for a common man to understand what Trans fat is? We all are told to avoid it. But if we can’t understand what it is, how can we avoid it? For people from developed countries, it is not that difficult but for others, it’s not that easy, coz it may not be shown on the label.

A major reason for heart related diseases (coronary heart disease (CHD) or coronary artery disease (CAD) whatever it is) is high blood cholesterol and this trans fat is one major contributor to it. And that is the reason why it is said to avoid it or ‘have an eye’ on it. Take the case of the U.S (it is easy to get health related data from that country, coz they HAVE something like that.) it is said that more than 14 million Americans suffer form coronary heart diseases and 500,000 die each year. If that is the case with America, we can guess what it will be like in other underdeveloped nations.

If it is THAT dangerous, why is it still available in the market? Why don’t governments restrict its manufacturing? Why don’t governments keep its price high, so that its misuse will be less? This is the ‘I don’t know’ part for me, as of now.

Understanding these fatty acids are not that easy… Why? Coz, it has a lot to do with chemical bonds.

This is not a scientific article and hence I am not bothered about the deeper aspects, or the carbon-hydrogen bonds. Lets look it from layman’s point of view. Fats (or fatty acids) are mainly classified as ‘saturated’ and ‘unsaturated’ (which again divided into monounsaturated and polyunsaturated). Technically, the major difference between these two is that, in unsaturated fats, there is no ‘double bond’ between the carbon atoms, if we check the chemical structure. How can we find that? Not easy and hence what is used is a different method, to easily distinguish them.

In general, naturally occurring saturated fats (or oils) becomes solid when cooled (congeals) or kept at room temperature (assuming that the room temperature is not too high). Examples are animal fat found in meat and poultry or dairy products. Unsaturated fat (oils) stays as liquid. Best example is olive oil (and many other vegetable oils).

Then where do trans fat stand?

They are actually unsaturated vegetable oil but its not naturally occurring. What they do is to add hydrogen into vegetable oil (under pressure) and thus makes them ‘more saturated’ (with hydrogen) than its natural state. Thus trans fats are man-made (its natural presence is in very little quantities, otherwise). Because of this process, these oils are commonly known as hydrogenated ( or partially hydrogenated )which tells us that hydrogen is added to it. If any label says 'Partially hydrogenated oil' it means it contains trans fat.

If they are not good, why are they used?

Hydrogenation increases the shelf life of food made out of trans fat oils (mainly used in baking and frying). It also helps to stabilize flavor. And many a times, its used instead of saturated fats, as an alternative or as a better option.

The main source of trans fats are cakes, cookies, crackers, pies, bread, animal products, margarine, fried potato, potato chips etc

Among vegetable oils, coconut oil and palm kernel oil are said to be saturated and hence avoided. (I was using coconut oil continuously for 30 years -and my mom for 76 years- so if anybody is using it, don’t get panic, you still have time to shift to another oil)

So, a healthy person should limit the use of saturated fats, trans fats and cholesterol. And someone who already has high blood cholesterol should try to avoid these, to the extent possible.