Processed fat is a term that most often refers to industrially produced trans fats, which have been shown to have devastating effects on cardiovascular health. These synthetic fats were commonly used in processed foods for their stability and texture but have since been largely banned due to significant health risks.
The Production Process of Industrial Trans Fat
Industrial trans fat is made using partial hydrogenation, where hydrogen atoms are added to liquid vegetable oils, changing them into a solid or semi-solid form. This process involves heating oil with a metal catalyst and bubbling hydrogen gas through it. While this increases the oil's saturation, partial hydrogenation also creates trans double bonds, resulting in an unnatural molecular structure. This altered structure is believed to contribute to how the fat is processed differently in the body.
Interesterification: A Modern Alternative
To avoid trans fats while still creating solid fats, the food industry developed interesterification.
How interesterified fats are made
This method rearranges fatty acids on triglyceride molecules using chemical or enzymatic processes, modifying the fat's properties like melting point without producing trans fats.
Are interesterified fats safe?
While not linked to the same negative health outcomes as trans fats in human studies, some experts advise caution. Interesterified fats can be blended with liquid oils to reduce saturated fat content compared to other solid fat options.
The Adverse Health Effects of Processed Fats
Industrial trans fats are considered particularly harmful for cardiovascular health because their structure is difficult for the body to process. Their consumption is linked to several significant health risks, including raising 'bad' LDL cholesterol and lowering 'good' HDL cholesterol. Additionally, trans fats can increase inflammation and contribute to insulin resistance.
How to Identify and Avoid Processed Fats
Checking food labels is a crucial step in avoiding processed fats. Look for "partially hydrogenated oil" in the ingredient list, as this indicates the presence of trans fat. Be aware that products can be labeled "0 grams trans fat" if they contain less than 0.5 grams per serving, meaning consuming multiple servings could still result in a significant intake. It's also helpful to compare the saturated fat content on the nutrition label, as alternatives may still be high in saturated fat. Common foods that historically contained high levels include certain fried items, commercially baked goods, and some margarines.
For a detailed comparison of Industrial Trans Fats, Saturated Fats, and Interesterified Fats, including their production methods, state at room temperature, health impact, regulatory status, and common food sources, please refer to {Link: Wikipedia https://en.wikipedia.org/wiki/Trans_fat}.
Healthier Fat Alternatives for Your Diet
Replacing processed fats with healthier options is crucial. Focus on unsaturated fats and moderate amounts of natural saturated fats.
- For cooking and frying: Use heart-healthy liquid vegetable oils like olive or canola instead of solid shortenings.
- For baking: Explore options like applesauce, mashed bananas, or nut butters, or use soft, non-hydrogenated margarines.
- For spreads: Choose trans fat-free soft margarines or use avocado or nut butter.
- For snacks: Replace processed snacks with whole foods like nuts, seeds, and fresh fruit.
Conclusion
Industrially produced trans fat, also known as partially hydrogenated oil, is the most harmful type of processed fat due to its severe negative effects on cardiovascular health. While many countries have banned or restricted its use, and the food industry utilizes alternatives like interesterified fats, reading food labels for "partially hydrogenated oil" remains essential for consumers. Making informed choices and opting for healthier, less-processed fats is a key step towards a heart-healthy diet.
To learn more about healthy dietary patterns, you can explore the {Link: American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat}.
