What is an Artificial Fat? Understanding the Dangers and Alternatives

November 4, 2025 •

4 min read

According to the World Health Organization (WHO), more than 278,000 deaths each year globally can be attributed to the intake of industrially produced trans fat, also known as artificial fat. Artificial fat is a modified lipid created through industrial processes to mimic the properties of natural fats, primarily for use in processed foods. These fats, historically produced via partial hydrogenation, were once ubiquitous in baked goods, fried foods, and spreads for their stability and texture, but have since been identified as a major health risk.

Quick Summary

This guide explains how artificial fats, like industrially produced trans fats, are made and why they are harmful to human health. It covers the industrial process of hydrogenation, explores the significant health risks associated with artificial fats, and provides safer, natural alternatives for cooking and consumption.

Key Points

Definition: An artificial fat is an industrially created lipid, such as trans fat from partially hydrogenated oil, designed for texture and shelf life.
Health Risks: Industrially produced artificial fats are known to increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol, significantly raising the risk of heart disease and stroke.
Production: These fats were typically produced by a process called partial hydrogenation, which adds hydrogen to liquid vegetable oils to solidify them.
Regulation: Due to serious health concerns, many countries, including the U.S., have banned or restricted the use of partially hydrogenated oils in food.
Alternatives: Healthier alternatives include naturally occurring unsaturated oils (like olive or canola oil) and specially formulated carbohydrate- or protein-based fat replacers.
Detection: Consumers can identify artificial fats by looking for "partially hydrogenated oil" on food ingredient lists, although labeling laws may allow for small amounts to remain.

What are Industrially Produced Trans Fats?

Industrially produced artificial fats, most notably trans fatty acids, were a major component of processed foods for decades. The process used to create them, known as partial hydrogenation, involves adding hydrogen to liquid vegetable oils to make them more solid and shelf-stable at room temperature. This chemical alteration creates trans fats, which were valued for their long shelf life, cost-effectiveness, and ability to improve the texture and flavor of foods. Examples of products that traditionally contained high levels of industrially produced trans fats include stick margarine, vegetable shortening, commercially baked goods, and fried fast foods.

The Rise and Fall of Artificial Trans Fats

Artificial trans fats gained widespread popularity in the early 20th century as a cheap and versatile alternative to animal fats like butter and lard. Initially considered a healthier option, evidence began mounting in the 1990s that indicated significant adverse health effects. This led to increased public awareness and, eventually, regulatory action. In many countries, including the United States, regulators have effectively banned the use of partially hydrogenated oils (the primary source of trans fats) in food production due to their link to severe health problems.

Health Risks Associated with Artificial Fat

Unlike natural trans fats found in small amounts in some meat and dairy products, industrially produced artificial fats have no known health benefits and are actively harmful. Their negative impact is primarily on cardiovascular health, but they are also linked to other chronic conditions. The body does not need and cannot benefit from these manufactured fats.

Cardiovascular Disease: The most significant health risk is the increased likelihood of heart disease and stroke. Artificial trans fats raise levels of low-density lipoprotein (LDL), or "bad" cholesterol, while simultaneously lowering levels of high-density lipoprotein (HDL), or "good" cholesterol. This double-hit effect is more damaging than that of saturated fats and promotes blockages in the arteries.
Inflammation: Chronic inflammation is a risk factor for many chronic diseases, including heart disease, diabetes, and arthritis. Studies have indicated that artificial trans fats increase inflammatory markers in the body.
Insulin Resistance and Diabetes: Artificial fats have also been linked to an increased risk of type 2 diabetes by contributing to insulin resistance.
Weight Gain and Obesity: Many foods containing artificial trans fats are high in calories and offer little nutritional value. Excess consumption contributes to weight gain, particularly abdominal fat deposits, and is associated with increased risk for related conditions.

Natural vs. Artificial Fats: A Comparative Look

To better understand why artificial fats are so damaging, it's helpful to compare them to both industrially produced fats and healthier, natural alternatives. The table below outlines some key differences.


Feature	Artificial Trans Fat (e.g., PHOs)	Saturated Fat (e.g., Butter)	Unsaturated Fat (e.g., Olive Oil)
Source	Industrial partial hydrogenation of vegetable oil.	Found naturally in animal products and tropical oils.	Found naturally in plants, nuts, seeds, and fish.
Chemical Structure	Contains trans-double bonds, which result in a straight, rigid molecular shape.	Fully saturated with hydrogen atoms; straight molecular shape.	Contains cis-double bonds, creating a bent molecular shape.
State at Room Temp.	Semi-solid to solid.	Solid.	Liquid.
Effect on LDL	Raises LDL (bad) cholesterol.	Raises LDL cholesterol.	Lowers LDL cholesterol.
Effect on HDL	Lowers HDL (good) cholesterol.	No effect or slight increase on HDL.	Raises HDL cholesterol.
Health Impact	Significant risk for heart disease, stroke, and diabetes.	Moderate risk for heart disease when consumed in excess.	Associated with a lower risk of heart disease.

Healthier Alternatives to Artificial Fat

With the shift away from harmful artificial trans fats, the food industry has sought alternatives that provide similar functional properties without the health risks. These alternatives often fall into one of three categories: fat substitutes, fat mimetics, and modified lipids.

Carbohydrate-Based Fat Replacers: These include substances like maltodextrin, cellulose, and some fibers from plants and fruits. They work by binding water to create a gel-like consistency that mimics the texture and mouthfeel of fat. Examples include Oatrim, which can be used in baked goods, and cellulose, which absorbs less fat when frying.
Protein-Based Fat Replacers: These are created from sources like whey protein, egg whites, or casein. They are often microparticulated into tiny spherical particles that create a creamy texture and mouthfeel. An example is Simplesse, used in dairy products and dressings.
Healthier Fats: The most direct and simple replacement for artificial fats involves opting for healthier, naturally occurring oils. Polyunsaturated fats, such as sunflower and corn oil, and monounsaturated fats, such as olive oil and canola oil, are recommended for cooking and are often used as healthier replacements in processed foods. For solid fats, some healthier options include cocoa fat and palm oil, though consumption of saturated fats should still be limited.

Conclusion

An artificial fat, particularly the industrially produced trans fats created through partial hydrogenation, is a manufactured lipid with a history of use in processed foods for its desirable texture and long shelf life. However, overwhelming evidence has linked these artificial fats to severe health risks, including a significantly increased risk of cardiovascular disease, inflammation, and type 2 diabetes. Regulatory bodies have moved to ban partially hydrogenated oils in many countries, prompting the food industry to turn to safer, natural alternatives like healthier oils, and carbohydrate- and protein-based fat replacers. Consumers can protect their health by reading nutrition labels carefully to avoid processed foods containing these harmful substances and opting for a diet rich in healthier, natural fats.

World Health Organization Report on Trans Fat Elimination

Frequently Asked Questions

No, trans fats can occur naturally in small quantities in meat and dairy products from ruminant animals like cows and sheep. However, the artificial, industrially produced trans fats are the most harmful and have been banned in many countries due to serious health risks.

Partial hydrogenation is an industrial process that adds hydrogen to liquid vegetable oils, converting them into a semi-solid or solid state. This process is the primary source of industrially produced trans fats, which were historically used to improve food texture and shelf life.

Before regulatory bans, artificial trans fats were common in a wide range of processed foods, including margarine, shortening, commercially baked goods (e.g., cookies, crackers, cakes), fried fast food, and certain snack foods. While their use is now restricted, some products may still contain trace amounts.

To avoid artificial fats, you should check product labels for "partially hydrogenated oils" in the ingredients list. Opting for whole, unprocessed foods and cooking with healthier, naturally occurring oils like olive, canola, or sunflower oil are also effective strategies.

Not necessarily. While some low-fat products use healthier replacers, manufacturers might have used other ingredients high in saturated fats or sugars to compensate for the loss of flavor and texture when reducing fat. Always check the ingredient list to be sure.

Modern fat replacers include carbohydrate-based options like maltodextrin and oatrim, and protein-based options like Simplesse derived from whey protein or egg whites. These are used to mimic the texture and mouthfeel of fat in low-fat products.

Artificial trans fats were popular because they were inexpensive to produce, offered a longer shelf life for food products by preventing rancidity, and provided a desirable texture and stability in items like baked goods and spreads.