Understanding What Are the Unhealthy Processed Fats

January 8, 2026 •

4 min read

According to the World Health Organization, industrially produced trans fats contribute to over 500,000 premature deaths from coronary heart disease annually. It is critical to understand what are the unhealthy processed fats to protect your long-term cardiovascular health.

Quick Summary

This article examines artificial trans fats and excessive saturated fats, two primary categories of unhealthy processed fats. It details their common sources, explains how to identify them on food labels, and summarizes the significant health risks associated with their overconsumption.

Key Points

Eliminate Artificial Trans Fats: Avoid all products containing 'partially hydrogenated oils' on the ingredient list, as these are the source of dangerous artificial trans fats.
Moderate Saturated Fat Intake: Limit your consumption of saturated fats, which are prevalent in processed meats, baked goods, and fatty dairy, to reduce the risk of high cholesterol.
Check Food Labels Carefully: Do not be fooled by '0 grams trans fat' claims on the front of packaging; always check the ingredient list for partially hydrogenated oil.
Choose Whole Foods: Prioritize unprocessed or minimally processed foods like fruits, vegetables, nuts, and lean protein, which are naturally low in unhealthy processed fats.
Be Mindful of Cooking Fats: Replace solid cooking fats like shortening and stick margarine with healthier liquid oils such as olive, canola, or sunflower oil.
Minimize Fast Food and Baked Goods: Deep-fried fast food and commercially baked goods are significant sources of both trans fats and excessive saturated fats.

Defining Unhealthy Processed Fats

Dietary fats play a crucial role in the body, from energy storage to nutrient absorption. However, not all fats are created equal. The term "unhealthy processed fats" primarily refers to artificial trans fats and excessive amounts of saturated fats, which are often concentrated in commercially produced goods. These fats undergo processing that changes their chemical structure, leading to detrimental health effects when consumed in excess.

The Worst Offender: Artificial Trans Fats

Artificial trans fats are created through a process called hydrogenation, which adds hydrogen to liquid vegetable oils to make them more solid and stable. This process improves shelf life and texture but also creates a uniquely harmful fat. Numerous studies have confirmed that artificial trans fats raise levels of LDL ("bad") cholesterol while lowering levels of HDL ("good") cholesterol, a very dangerous combination for heart health.

Artificial trans fats have been linked to a number of serious health problems, including:

Increased risk of heart disease and stroke
Inflammation throughout the body
Increased risk of type 2 diabetes

In response to overwhelming scientific evidence, the U.S. Food and Drug Administration (FDA) banned artificial trans fats from processed foods, with full compliance phased in by 2020. While this has significantly reduced their presence, they can still be found in some foods from other countries or in products where they were not fully removed.

The Ambiguous Culprit: Excessive Saturated Fat

Saturated fat is naturally present in animal products and some plant-based oils. While not as universally condemned as trans fats, excessive consumption of saturated fat, particularly from processed sources, is a significant health concern. Diets high in saturated fat can increase overall cholesterol levels and promote the accumulation of LDL cholesterol, contributing to arterial blockages.

Common processed sources of high saturated fat include:

Processed meats like sausages and bacon
Baked goods such as cookies, pastries, and cakes
Fast food items, particularly deep-fried products and burgers
Some tropical oils like palm and coconut oil, widely used in commercial cooking
High-fat dairy products often found in processed foods

Spotting Unhealthy Processed Fats on Food Labels

Learning to read and understand food labels is one of the most effective ways to avoid unhealthy processed fats. Here’s what to look for:

Trans Fat Section: Even with the ban in the U.S., some labels may still list trans fat if the product contains less than 0.5 grams per serving. The amount is legally rounded down to zero.
Ingredient List: The true indicator of artificial trans fat is the presence of "partially hydrogenated oil" in the ingredients list, as food companies are required to disclose this. Always read the full list, especially for older or imported products.
Saturated Fat Content: The Nutrition Facts panel will list the saturated fat content. The American Heart Association recommends limiting saturated fat to 5-6% of your daily calories, so use this figure as a guide. A product with a high percentage of your daily saturated fat value in a single serving is a red flag.
Long Ingredient Lists: A general rule is that the more ingredients a product has, especially unpronounceable ones like emulsifiers and flavor enhancers, the more processed it is. Ultra-processed foods are where unhealthy fats often hide.

Comparison Table: Trans Fats vs. Saturated Fats (in Processed Foods)


Feature	Artificial Trans Fats	Excessive Saturated Fats
Source	Produced by partial hydrogenation of vegetable oils.	Naturally occurring in animal fats, used widely in processed foods.
Physical State	Solid or semi-solid at room temperature.	Solid at room temperature.
Primary Danger	Raises LDL (bad) cholesterol and lowers HDL (good) cholesterol.	Primarily raises LDL cholesterol.
Shelf Life	Excellent stability, preventing rancidity.	Long shelf life, but not as stable as artificial trans fats.
Legal Status (US)	Largely banned from use in food production.	Permitted, but with dietary guidelines recommending moderation.
Processing Indicator	“Partially hydrogenated oil” on the ingredient list.	High percentage of daily value on the Nutrition Facts panel.
Health Impact	Associated with inflammation, heart disease, and diabetes.	Linked to cardiovascular disease, obesity, and diabetes when overconsumed.

Actionable Steps for a Healthier Diet

To minimize your intake of unhealthy processed fats, focus on consuming more whole and minimally processed foods. Here is a practical list to get you started:

Choose Leaner Meats: Opt for poultry breast, fish, and lean cuts of meat instead of processed meats or fatty cuts.
Swap Spreads: Use soft tub margarine or olive oil instead of butter or stick margarine. Be sure the margarine label specifies “no trans fat” and doesn’t list partially hydrogenated oils.
Rethink Snacks: Replace processed snacks like chips and crackers with whole nuts, seeds, and fresh fruit.
Cook at Home: Preparing meals yourself gives you full control over the ingredients, including the type and amount of fat used. Use liquid, unsaturated fats like olive or canola oil for cooking.
Avoid Fast Food: Fried fast food is a major source of trans fats and high levels of saturated fat. Limit your visits to these establishments.

Conclusion

Understanding what are the unhealthy processed fats, primarily artificial trans fats and excessive saturated fats, is a powerful tool for improving your health. While trans fats are now less prevalent due to regulations, vigilance is still required when reading food labels for partially hydrogenated oils. Consciously limiting saturated fat intake by choosing leaner options and cooking with healthier oils can reduce your risk of cardiovascular disease, inflammation, and other chronic conditions. Prioritizing whole, minimally processed foods is the best strategy for avoiding these harmful dietary components and promoting overall well-being. For more information on dietary fat, consult resources from trusted health organizations.

Frequently Asked Questions

Partially hydrogenated oil is a key source of artificial trans fats, created when liquid oil is solidified, but some double bonds remain and are rearranged into a trans configuration. Fully hydrogenated oil is completely saturated with hydrogen and contains no trans fats, though it is still high in saturated fat.

Manufacturers favored artificial trans fats because they were inexpensive, improved a product's texture and mouthfeel, and significantly extended shelf life by making the product more resistant to rancidity.

While largely banned in the U.S. and other countries, you might still encounter artificial trans fats in older products or imported goods. Labels can also list '0 grams trans fat' if the amount per serving is under 0.5 grams, so checking the ingredient list for 'partially hydrogenated oil' is essential.

Not necessarily. While excessive intake of saturated fat, particularly from processed sources, is linked to heart disease, the relationship is complex. Saturated fat from whole foods like lean meats or certain dairy products can be part of a healthy diet in moderation. The key is to consume it sparingly and replace processed sources with unsaturated fats.

Be cautious of baked goods (cookies, pastries), fried foods (doughnuts, french fries), certain margarines and shortenings, processed snacks (crackers, microwave popcorn), and processed meats (bacon, salami).

For baking and cooking, use liquid oils rich in unsaturated fats, such as olive, canola, sunflower, or avocado oil. These help lower LDL cholesterol instead of raising it.

The most effective strategy is to increase your consumption of whole, minimally processed foods, cook more meals at home, and consistently check nutrition labels for red flags like 'partially hydrogenated oil' and high saturated fat content.

Coconut oil is naturally high in saturated fat, which has sparked debate. While it's not an artificial trans fat, its high saturated fat content means it should be consumed sparingly, similar to other concentrated saturated fat sources.