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Trans fat is an unhealthy substance, also known as trans fatty acid, made through the chemical process of hydrogenation of oils.
Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. Trans fat is found in vegetable shortenings and in some margarines, crackers, cookies, snack foods and other foods.


Trans fats are also found in abundance in "french fries." To make vegetable oils suitable for deep frying, the oils are subjected to hydrogenation, which creates trans fats. Among the hazards of fast food, "fries" are prime in purveying trans fats.


Trans fats wreak havoc with the body's ability to regulate cholesterol. In the hierarchy of fats, the polyunsaturated fats which are found in vegetables are the good kind; they lower your cholesterol. Saturated fats have been condemned as the bad kind. But trans fats are far worse. They drive up the LDL ("bad") cholesterol. which markedly increases the risk of coronary artery heart disease and stroke. According to a recent study of some 80,000 women, for every 5% increase in the amount of saturated fat a woman consumes, her risk of heart disease increases by 17%. But only a 2% increase in trans fats will increase her risk of heart disease by 93%!

trans_fatty_acidsTrans fat shares many of the same characteristics as saturated fat, including the negative effect on cholesterol levels and the tendency to clog arteries. However, the base of many trans fat products is vegetable oils, which ordinarily provide healthy unsaturated fat. Trans fat is the result of an artificial process converting vegetable oil into a more stable form of shortening. Instead of using a saturated fat product such as butter, food companies often use trans fat products like Crisco or margarine.

Trans fat is created through a process called hydrogenation. Ordinary vegetable oils are placed in tanks with a reactive metal such as cobalt. Hydrogen gas is bubbled through the oil until the entire contents partially solidify. The resulting product is called partially-hydrogenated vegetable oil, since the hydrogenating process is stopped before the oil becomes completely saturated with hydrogen. There are some commercial examples of fully-hydrogenated vegetable oils, such as a form of Crisco shortening intended to replace the less healthy partially-hydrogenated variety.

Foods that usually contain high levels of trans fats:

Pastries and cakes
French fries (unless fried in lard / dripping)
Doughnuts
Cookies / biscuits
Chocolate
Margerine
Shortening
Fried chicken
Crackers
Potato chips


The process for creating trans fat was created around the turn of the 20th century and has been a source of controversy ever since. The introduction of such consumer-friendly products as margarine and shortening were embraced by the public at first, since they replaced fats which often became rancid and unusable. Warnings against the prolonged use of margarine and other trans fat products were largely ignored or downplayed by the food industry. From a business standpoint, trans fat shortenings allowed convenience foods to be produced inexpensively, and with an increased shelf life.

Hydrogenated oil

Oils have been hydrogenated for many decades, to prolong their shelf life and make the oils more stable. Hydrogenated oil is oil in which the essential fatty acids have been converted to a different form chemically, which has several effects. Hydrogenated oil is far more shelf stable, and will not go rancid as quickly as untreated oil. It also has a higher melting point, and is often used in frying and pastries for this reason. When hydrogenated, the chemical structure of the oil is changed, which scientists in the 1990s began to realize could result in negative health effects.

Hydrogenated oil is made by forcing hydrogen gas into oil at high pressure. Both animal and vegetable fats can be and are hydrogenated. Intrans-fatsgeneral, the more solid the oil is, the more hydrogenated it is. Two common examples of hydrogenated oil are Crisco and margarine. In the 1990s, it was realized that these products might have deleterious health effects, a tragic irony since they were originally produced and promoted as being healthier than conventional oils. 

The unstable fatty acids in oils are unsaturated fats, which have been determined to be healthier for consumers, acting to reduce cholesterol in some cases. When hydrogenated oil is made, these healthy fats are converted into a new type of fatty acid, known as a trans fat. Trans fats are not at all good for one's health. In some highly hydrogenated oils like margarine, trans fats can make up almost half of the total fat content.

Trans fatty acids work to increase LDL, or "bad" cholesterol, and they also decrease HDL cholesterol, which is "good" cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which medical professionals have already determined to be harmful. There is also evidence to suggest that trans fatty acids may bioaccumulate in the body, because the digestive system has difficulty figuring out what to do with them. As a result, a diet high in trans fats will result in weight gain.

Consumption of hydrogenated oil has been linked with diabetes, coronary disease, and obesity in a wide number of scientific studies. In the 1990s, many activists began to lobby for clear food labeling, indicating when products contained trans fats. Other activists went further, attempting to ban trans fats because of their detriment to human health. All medical professionals agree that people should limit their consumption of hydrogenated oil to avoid exposure to trans fats, and should eat foods with healthy fats such as nuts, avocados, and olive oil.

The Good Trans Fats
Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Naturalzero_trans-fattrans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals. Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only). 

Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.

One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources.

Here's a great site I found that I use to order all of my healthy grass-fed beef and other free range meats. The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk.

Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away!

Minimize the intake of both saturated fat and trans fat by checking the food labels. Effective January 1, 2006, all packaged food products must list trans fats content on the Nutrition Facts panel. The amount of trans fats per serving of food will appear under the Total Fat section of the label.

zero-trans-fatFor those labels not listed the amount of trans fatty acids in countries where trans-fat labeling law does not exist, here is how you can figure it out on your own: add up the values for saturated, polyunsaturated and monounsaturated fats. If the number is less than the "Total fats" shown on the label, the unaccounted is trans fat.

Please note that trans fats are also found in many fried foods such as chicken nuggets and french fries from the fast food chains as they often use vegetable oil containing trans fats. Despite some chains have started changing their frying oil, it is advised to eat less fat anyway - less total fat in general means less trans and saturated fats!

One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!

healthy_body1

Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.

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