The clear winner (or loser): Artificial trans fat
When examining different types of fats, one stands out as exceptionally harmful: artificial trans fat, also known as trans-fatty acids. The evidence against it is so overwhelming that the U.S. Food and Drug Administration (FDA) has banned its primary source, partially hydrogenated oils (PHOs), from the food supply. These fats have no known health benefits and a wide range of documented negative effects.
The process behind artificial trans fats
Artificial trans fats are created through an industrial process called partial hydrogenation. During this process, hydrogen is added to liquid vegetable oil to make it more solid and extend its shelf life. Food manufacturers adopted this process because it was a cheap way to improve the texture and shelf stability of their products. This made them a staple in many fried and processed items before their dangers were fully recognized.
The serious health risks of trans fats
The primary reason artificial trans fat is so unhealthy is its devastating impact on cholesterol levels. Unlike other fats, it uniquely raises LDL (“bad”) cholesterol and lowers HDL (“good”) cholesterol, significantly increasing the risk of heart disease and stroke. This negative effect is more pronounced than that of saturated fat. Beyond cholesterol, trans fat causes inflammation, a factor in heart disease, stroke, and diabetes, and negatively impacts insulin resistance, increasing type 2 diabetes risk.
Common sources of artificial trans fat
Even with bans, small amounts can still be present or created during cooking. Be cautious of:
- Fried and fast foods.
- Commercially baked goods like cookies and crackers.
- Stick margarine and vegetable shortening.
- Microwave popcorn and some pre-packaged snacks.
- Refrigerated dough.
Understanding saturated fats
Saturated fats, found mainly in animal products like red meat and full-fat dairy, and some plant-based foods like coconut oil, also raise LDL cholesterol and can increase heart disease risk. However, their effects are not as damaging as those of artificial trans fats. Replacing saturated fat with refined carbohydrates is not beneficial; replacing it with unsaturated fats is recommended.
Saturated vs. trans fat: A crucial comparison
| Feature | Artificial Trans Fat | Saturated Fat | Unsaturated Fat |
|---|---|---|---|
| Primary Source | Partially hydrogenated oils (processed foods) | Animal products (red meat, dairy), some tropical oils | Plant oils, nuts, seeds, fatty fish |
| State at Room Temp | Semi-solid or solid | Solid | Liquid |
| Effect on LDL ('Bad' Cholesterol) | Raises levels significantly | Raises levels | Lowers levels |
| Effect on HDL ('Good' Cholesterol) | Lowers levels | Little to no effect | Raises levels |
| Heart Disease Risk | Highest risk | Moderate risk, depending on replacement foods | Lowers risk |
| Overall Health Impact | Most harmful | Intermediate | Most beneficial |
Replacing unhealthy fats with healthier options
Replacing unhealthy fats with unsaturated fats is a beneficial dietary change.
Healthier fats include:
- Monounsaturated fats: Found in olive, canola, and peanut oils, avocados, nuts, and seeds.
- Polyunsaturated fats: Found in corn, sunflower, and safflower oils, fatty fish, walnuts, and flaxseeds.
Reading food labels to avoid trans fat
Even with regulations, check ingredients for “partially hydrogenated oil,” the indicator of artificial trans fat. Products labeled “0 g trans fat” per serving can still contain small amounts (less than 0.5 grams). Fully hydrogenated oils do not contain trans fats.
The global effort to eliminate trans fat
Organizations like the WHO advocate for global elimination of industrially produced trans fats, noting that replacement with healthier options is feasible. Countries like Denmark have shown success in reducing heart disease deaths after eliminating trans fat. While many manufacturers have switched to healthier oils, checking labels remains important.
Conclusion: Making smarter fat choices
Avoiding fat entirely is not the goal; distinguishing between beneficial and harmful fats is key. Artificial trans fats are the most unhealthiest fat due to their significant threat to cardiovascular health. By choosing whole foods rich in monounsaturated and polyunsaturated fats and avoiding processed foods with partially hydrogenated oils, you can improve your diet and reduce chronic disease risk. Prioritize whole foods, cook with healthier oils, and read labels to protect your heart. For additional information, refer to the American Heart Association's guide to fats.
