I Need To Lose Weight, Tell Me Why Trans Fats Are So Bad

Like cigarettes, hydrogenated oils, the primary source of trans fat in food, were once considered harmless. From the development of hydrogenation at the beginning of the 20th century until the mid1990s, trans fats and hydrogenated oils were used as a staple in commercial cooking. But unlike cigarettes, most people do not intentionally consume trans fats.

For this reason, governments in New York City, Boston, California, and Denmark have recently taken steps to reduce or eliminate the use of non naturally occurring trans fats in restaurants.

While the use of trans fats is on the decline, hundreds of companies still use trans fats in their food, despite the negative health information. To avoid the hidden dangers of trans fat, consumers simply need to arm themselves with a basic understanding of trans fats.

All fats are calorie laden so only limited amounts should be included in our diet. However, polyunsaturated and monounsaturated fats provide some health benefits. We all need some fat in our diet to provide energy, maintenance of correct hormone levels, regulation of body temperature, fertility and bone growth. There are four primary forms of fats:

- Polyunsaturated fats. Found in fish, pine nuts, brazil nuts, sesame seeds, linseed (flaxseed), sunflower, safflower and sesame oils. In moderation, these fats increase good cholesterol levels (HDL) but not LDL. Included in this group are the omega 3, 6, and 9 family. Omega 3 is found in oily fish such as tuna, salmon, sardines and blue mackerel as well as in walnuts and linseeds.

- Monounsaturated fats. Sources include olives, avocados, dark chocolate, almonds, cashew nuts, peanuts, some seeds and oils including olive, flaxseed, sunflower, walnut, safflower, sesame, peanut and rapeseed (canola). These fats reduce both LDL and total cholesterol levels.

- Saturated fats occur mainly in animal products, especially red meats, chicken skin and full fat dairy products. They are also found in palm and coconut oils.

- Trans fatty acids are found in commercially baked goods like cookies, potato chips, and baking mixes, as well as fried foods sold in many restaurants. Trans fatty acids decrease HDL and increase LDL levels, thus increasing the risk of heart disease.

Harvard researchers estimate that the consumption of trans fatty acids could be responsible for as many as 30,000 premature deaths per year due to heart problems, even at levels as low as 1 to 3 percent of total caloric intake. Another Harvard study found that women gained an additional 2.3 pounds (1 kg) for every 1 percent increase in calories derived from trans fats.

A 2006 study from the New England Journal of Medicine found that a 2 percent increase in energy from trans fatty acids resulted in a 23 percent increased likelihood of coronary disease.
Not only do trans fatty acids increase the risk of weight gain, a study published in the American Journal of Clinical Nutrition found that trans fats interfere with glucose metabolism, insulin sensitivity, and fertility. Among women attempting to get pregnant, every 2 percent increase in calories from trans fats (as opposed to carbohydrates) increased the risk of infertility by 73 percent.

In addition to this data, the consumption of trans fatty acids is also known to cause arterial plaque deposits, which lead to heart disease. They may also increase insulin resistance and thus increase the risk of type 2 diabetes.

Economically, using trans fatty acids makes sense for food manufacturers. Partially hydrogenated oils have a longer shelf life and a higher melting point; perfect for deep frying or creating goods meant to survive a long ride down the supply chain.

Additionally, trans fatty acids are made from vegetable products. In the past, shortenings made with hydrogenated oils were seen as a healthier alternative to high fat animal products such as butter and lard. For this reason, they caught on with consumers. Only as time passed did researchers begin to make the connection between heart disease and trans fat (as opposed to saturated fat) consumption.

Common foods containing artificial trans fats include French fries, white bread, frozen pies, baking mixes, potato chips, snack crackers, and many breakfast cereals. All these should be avoided. In short, anything cooked with partially hydrogenated oil will contain high levels of trans fats.

The easiest way to avoid trans fats? Read labels. Red flags include: partially hydrogenated oil of any kind, hydrogenated vegetable oil or shortening. Foods made with fully or completely hydrogenated oils are usually trans fat free.

With a little bit of knowledge and awareness consumers can take steps to avoid the hidden dangers of trans fat. So if you are thinking: I need to lose weight, avoid any food containing trans fatty acid.