This post is going to be pretty short since the information sums up really well: Don’t consume trans fat.
Don’t worry, that wasn’t the entire post, but if you only take one thing away today from my post, that should be the one.
What is Trans Fat?
Trans fat is a highly processed, hydrogenated version of unstaturated fat. It’s man-made to increase shelf-life and to add taste to foods and other consumable products. It is not found naturally unlike saturated and unsaturated fats. This means our body wasn’t meant to process it and that consuming it forces our body to attempt to break down a foreign substance. Trans fats also pack very densely into our storage cells, allowing our body to store more of it.
Trans fat is known to increase the risks of:
- Chronic diseases
- Coronary heart disease
Because trans fat is a fat, it competes with other fats for the fat receptors in the body. This is an issue for two reasons. When trans fat attaches to a fat receptor, our body is taking it in, but that also means one less receptor for our body to take in the good fats like Omega-3.
In my post about Omega-3 and Omega-6, I wrote about the competition between the two fats and trying to add more balance, aiming towards a ratio of 4-1:1 of Omega-3 to Omega-6. That is because you have a finite number of fat receptors and they will take what is there. Increasing the amount of Omega-3 increases the chances of more Omega-3 in your system and, by proxy, reducing the amount of Omega-6 in your system.
The same works with trans fat versus Omega-3. The more trans fat attached to receptors, the less receptors for your Omega-3 intake. Since Omega-3 is linked to increases in HDL (good cholesterol) and decreases in LDL (bad cholesterol), this competition with trans fat also has a negative effect on your cholesterol levels. Trans fat lowers HDL, significantly. A single meal high in trans fat can contribute to the progression of heart disease. There is no ‘consume in moderation’ when it comes to trans fat.
Sources of Trans Fat
Trans fat (and it’s evil partner high fructose corn syrup) can be found in many various items:
- Hydrogenated oils
- Shortening, including any pre-packaged baked goods such as:
- Snack foods
- Fried foods (french fries and breaded foods)
On the topic of that last note, frying in ‘trans fat free’ oil is bull. Period. Food items, including oil, change properties when heated or cooled, especially at extreme temperatures. Heating and maintaining oils to the temperatures needed to fry a food item, changes the oil’s structure so that it, essentially, becomes a trans fat. I think it’s great that fast food places want to move towards healthier offerings, but realistically, that isn’t going to happen while food is prepared in giant vats of oil.
It can be hard to pass up the convenience of fast food, and I will be the first to admit I have a weakness for McDonald’s sausage and egg mcmuffins, as bad as they are for me, but there is no middle ground with trans fat. Every little bit does hurt you, and there is no way to balance it out health-wise.