What type of fat is not recognized as safe? The Dangers of Trans Fat

October 7, 2025 •

3 min read

Over 278,000 deaths each year globally can be attributed to the intake of industrially produced trans fat. This fat, also known as partially hydrogenated oil, is the specific type of fat that is not recognized as safe for human consumption by major health authorities around the world.

Quick Summary

This article discusses why industrially produced trans fat is not considered safe, detailing its harmful effects on heart health and providing guidance on identifying and avoiding it in processed foods.

Key Points

Industrial trans fat is not safe: The primary type of fat not recognized as safe is industrially produced trans fat, or partially hydrogenated oil (PHO).
Significant health risks: Artificial trans fats raise LDL ('bad') cholesterol and lower HDL ('good') cholesterol, increasing the risk of heart disease and stroke.
Not all trans fat is equal: Small amounts of naturally occurring trans fat in meat and dairy do not pose the same health risk as artificial trans fats.
Label reading is key: Check food labels for 'partially hydrogenated oil' in the ingredient list, as a '0g trans fat' claim can be misleading.
Choose healthier alternatives: Replace artificial trans fats with unsaturated fats found in olive oil, nuts, seeds, and fatty fish.
Global effort for elimination: The World Health Organization (WHO) and other health bodies advocate for eliminating industrially produced trans fats from the food supply.

Understanding the Problem with Artificial Trans Fat

Partially hydrogenated oils (PHOs), the primary source of artificial trans fats, were widely used in the food industry due to their stability and longer shelf life. However, research has shown that artificial trans fat consumption has severe negative health consequences, with no safe level of intake. This has led regulatory bodies to take action globally.

The Creation and Dangers of Industrially Produced Trans Fat

Industrially produced trans fat is made by adding hydrogen to liquid vegetable oil, making it semi-solid and extending its shelf life. This process has been found to negatively impact cardiovascular health by raising LDL ("bad") cholesterol and lowering HDL ("good") cholesterol. This imbalance significantly increases the risk of heart disease, stroke, and type 2 diabetes.

Artificial vs. Natural Trans Fats: A Critical Distinction

Naturally occurring trans fats are found in small amounts in meat and dairy from ruminant animals. Unlike artificial trans fats, moderate consumption of natural trans fats is not linked to the same health risks.


Feature	Artificial Trans Fat (PHO)	Natural Trans Fat (Ruminant)
Primary Source	Industrial processing (partial hydrogenation) of vegetable oils.	Formed naturally in the stomachs of ruminant animals (e.g., cows).
Main Health Risk	High risk, no safe level of consumption due to severe effects on cholesterol and heart disease.	Low risk, considered safe in moderation; not linked to the same negative outcomes.
Cholesterol Impact	Raises LDL ('bad') and lowers HDL ('good') cholesterol.	Raises both LDL and HDL cholesterol.
Typical Food Sources	Processed baked goods, fried foods, stick margarine, vegetable shortening.	Beef, lamb, dairy products like milk, cheese, and butter.
Regulatory Status	Largely banned or heavily restricted by health organizations and governments.	Not targeted by global elimination efforts.

Common Sources of Artificial Trans Fats

While many countries have banned PHOs, such as the US FDA ban in 2018, some products can still contain small amounts. Products with less than 0.5 grams per serving can be labeled as having "0 grams of trans fat," but these small amounts can accumulate with multiple servings. Be aware of common sources like:

Processed baked goods
Commercially fried foods
Stick margarine and vegetable shortening (especially older products)
Pre-made doughs
Some frozen and packaged foods

Reading Labels to Avoid Hidden Trans Fat

Checking both the Nutrition Facts panel and the ingredients list is crucial. The panel may show "0 grams of trans fat," but the ingredient list is the most reliable indicator. Look for "partially hydrogenated oil". Its presence means the product contains artificial trans fat and should be avoided.

Healthy Alternatives and Future Outlook

Replacing artificial trans fats with healthier monounsaturated and polyunsaturated fats is key for heart health. These are found in:

Vegetable oils (olive, canola, sunflower, soybean)
Fatty fish (salmon, mackerel, sardines)
Nuts and seeds (walnuts, almonds, flaxseed, chia seeds)
Avocados

Global health organizations like the WHO are prioritizing the elimination of industrially produced trans fat, with many countries implementing policies and initiatives to remove it from the food supply. This widespread effort highlights the serious health risks and the importance of making informed dietary choices.

Conclusion

Industrially produced trans fat, found in partially hydrogenated oils, is the type of fat not recognized as safe due to its negative impact on cholesterol and heart health. Regulatory actions have been taken globally to address this risk. Consumers can protect their health by carefully reading food labels and choosing healthier unsaturated fat alternatives found in plant-based oils, nuts, seeds, and fatty fish. The global movement to eliminate artificial trans fats underscores the critical difference between various types of dietary fats.

Learn more about heart-healthy eating from the American Heart Association at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

Frequently Asked Questions

Industrially produced trans fat is created when manufacturers add hydrogen to liquid vegetable oils through a process called partial hydrogenation. This process turns the oil into a solid fat and extends its shelf life.

Health authorities, including the U.S. FDA, have banned industrially produced trans fat because it is not generally recognized as safe (GRAS) due to its proven links to heart disease. The ban aims to reduce preventable heart attacks and deaths.

No, this can be misleading. In the US, for example, a product can be labeled as containing "0 grams of trans fat" if it has less than 0.5 grams per serving. If you eat multiple servings, the small amounts can add up.

The most reliable method is to check the ingredients list. Look for any mention of "partially hydrogenated oil." If this is on the list, the food contains artificial trans fat, regardless of the '0g' claim on the nutrition panel.

Common sources include processed baked goods like cookies and crackers, commercially fried fast foods, stick margarine, vegetable shortening, and some pre-packaged frozen meals and doughs.

Good sources of healthy fats include monounsaturated and polyunsaturated fats found in foods like olive oil, canola oil, nuts, seeds, avocados, and fatty fish.

Yes, in moderation. Natural trans fats found in meat and dairy products from ruminant animals are not associated with the same health risks as industrially produced trans fats.