Recently, trans fats have risen to the forefront of the nutrition world. It is not uncommon on a regular visit to the grocery store to see a wide range of products advertising themselves as being "trans fat free". This is helpful information for the regular consumer to help avoid over consumption of trans fats, but what are trans fats, why are they harmful and how does one identify trans fats "hidden" in non-labeled foods? This article aims to help the average consumer understand more about trans fats and identify sources from everyday consumables.
What are trans fats and why are they bad?
The technical term for fats is fatty acids. Fatty acids are one of three varieties: unsaturated (most vegetable oils), polyunsaturated (soft margarines, essential fatty acids like omega 3 and omega 6 from fish and nuts) or fully saturated (coconut oil, lard, hard margarines). The term "saturated" refers to the type of chemical bonds (single or double) between the carbon and hydrogen atoms. Most fatty acids in their natural state are in their "cis form" that is, all the hydrogen atoms bonded to the individual carbons atoms are on one side of the fatty acid molecule - on the "cis" side.
Unsaturated oils are not as useful to be made into finished food products since they are prone to "oxidation" and can go rancid ? destroying the taste and texture of the product. So to avoid this spontaneous oxidation, the industry practice is to "hydrogenate" the oil. This then creates what is known as a "partially hydrogenated vegetable oil" (polyunsaturated fatty acid) that is more stable and less likely to become rancid. Hydrogenation may help increase the quality of the finished food product, however it often involves the formation of trans fats ? where the hydrogen is bonded to the carbon on the opposite side of the fatty acid molecule ("trans" side). A trans fatty acid has a different structure than a regular cis fatty acid.
Studies have shown a strong connection between trans fat consumption and the development of cardiovascular disease like arteriosclerosis (hardening of the arteries) and heart disease. Evidence also seems to indicate that trans fats may be even more harmful than regular saturated fats like coconut oil, animal fats and lard. Therefore it is very important to be able to avoid consuming high concentrations of trans fats.
How To Spot "Hidden" Trans Fats
A good rule of thumb is to read the ingredients list on the side of the product packaging and look for the words "partially hydrogenated vegetable oil". Any product containing this ingredient has a higher probability of containing trans fats. It is surprising the number of products that contain partially hydrogenated vegetable oils and the consumer must be vigilant to avoid consuming too many of these foods. Examples of products are: almost all baked goods, foods with breading (chicken breasts, snacks ect.), fried foods, margarines/spreads and even cereals (even "low fat" granola).
In conclusion, it is hoped that this short article provided some basic knowledge on the importance of avoiding trans fats. An informed consumer will be able to make sensible and healthy choices and avoid potentially harmful nutrition sources.
David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com
NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including the author information and all LIVE website links as above.
Culver prom limo ..Salt is vital for our health. Right now, you have... Read More
The typical American diet already provides plenty of protein and... Read More
How many times have you tried to diet/lose weight in... Read More
There's no doubt--carbohydrates have taken center stage in public discourse... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
I would like to dispel some of the myths and... Read More
The word 'homeostasis' is made up of two Greek words:... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More
Fad diets have been around for more than 50 years... Read More
Get back to the basics - eat fresh at home... Read More
Spring is in the air and ? summer is around... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
I'm sure by now you've heard all about the amazing... Read More
The makers of Bumble Bee Tuna generated some buzz today... Read More
If you're suffering from constipation, you are no doubt looking... Read More
AgingHow did aging appeared?If mechanism of Death was chosen by... Read More
"All truth passes through three stages. First, it is ridiculed.... Read More
It is shocking how many people are not taking advantage... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
Unhealthy eating is a harmful problem in America, and contrary... Read More
The topic of food additives is not quickly addressed in... Read More
Many of us sprinkle oregano on our pizza and stews... Read More
The confusion about eating healthy and dieting will now be... Read More
I'll preface this article by saying that it will help... Read More
Wood Dale limo ..Understanding ocular nutrition and eye health can be one of... Read More
A hundred years ago, life was very different here on... Read More
The proliferation of fast food restaurants, convenience stores, and vending... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
The Immune System is probably the most important system in... Read More
This is usually the forgotten element of most mass programs.... Read More
First of all you have to have a bucket. You... Read More
I read a lot about the topics of health and... Read More
The most incredible thing you can do for yourself is... Read More
Here's something you probably don't know. The fruit and vegetables... Read More
Herbal teas have long been known to have medicinal benefits... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
If you want to lose weight, there is one thing... Read More
Okay, so you think you are doing pretty well with... Read More
Today, more than ever, consumers over the age of 50... Read More
How many times have you tried to diet/lose weight in... Read More
For any kid who grew up eating doughy, thick Wonder... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
We all need fat in our diet on a daily... Read More
A green and lush oasis in the middle of a... Read More
Most red and white meats are very fatty and are... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
Much controversy and argument surrounds the idea that food may... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
Nutrition |