We often hear to avoid foods high in trans-fat because they raise the risk of high cholesterol levels in the arteries, and that leading to cardiovascular diseases. Let’s take a look at what trans-fat is, its sources, and if there is any limit to consume or totally avoid them.
Trans-Fat or Trans-fatty acids
Trans-fat, also known as trans-fatty acids, are the unsaturated fatty acids that have atleast one double bond in its chemical form.
Sources of trans-fat come from both natural sources and man-made. Natural sources are animal fats such as meat from sheep, cow and man-made fats are the hydrogenated vegetable oils. Hydrogenated vegetable oil are solid at room temperature, which are margarine, vanaspati, and other bakery shortenings. These are less expensive fats and hence, people rely more on the affordability. The amount of trans-fat content in these hydrogenated oils are 60% more than that of 6% in animal sources (Wanders et al., 2017).
These trans-fat reach the liver through the lipoproteins (carriers of fatty acids). These trans-fatty acids once undergo through the process in the liver releases into blood as low-density lipoproteins (LDLs). These LDLs if present in large quantities in the blood lead to accumulation of fat deposits on the arterial walls, which we commonly call as ’ (bad cholesterol) in the blood. Such deposits will lead to atherosclerosis, and other cardiovascular events, increasing the risk of coronary heart disease (CHD). While trans-fat increase the LDL, they also decrease the so called ‘safeguarders’ high-density lipoproteins (HDL) or good cholesterol that promotes more triglycerides as well.
How much trans-fat are safe?
Except for very occasional consumption of trans-fat foods, it is generally recommended to either keep them in very minimal or completely avoid (in case of existing lifestyle disorders, specifically with heart diseases). More epidemiological studies shows that increase in intake of dietary trans-fat foods will also increase the risk of diabetes and cancer.
Food and Drug Administration (FDA) have notified that dietary trans-fat are no longer generally recognized as safe (GRAS). It directed to all countries to completely remove trans-fat in all foods by the end of 2023.
According to American Heart Association (AHA), the maximum trans-fat content should not exceed 2g per day. Each food that is consumed in a day contains different amounts of trans-fat, usually at least with 0.5g. And the daily consumption from various foods would lead to more than the 2g of trans-fat in the body.
According to Institute of Medicine (IOM), there is no amount of upper tolerable intake observed, which shows avoiding is the best approach.
In India, most dishes involve deep-fried foods and usage of more oil to enhance the taste of the recipes comes as a part of tradition and culture. Most consumed foods are high in both trans-fat and processed sugar, which are also devoid of nutrient value. The local food manufacturing bodies use more of trans-fat food in their food preparations such as biscuits, cakes, and other traditional savories. Food Safety and Standards Authority of India (FSSAI) has also taken the initiative and directed the manufacturing industries to completely reduce the trans-fat in their products by 2021. Such foods should also contain the label ‘trans-fat free’
Conclusion
Keeping in mind the negative effect of trans-fat foods consumption, it is important to educate people so that health issues can be avoided throughout the lifetime. Natural foods such as animal fat, meats should be opted in their lean form, and reduce or avoid the industrial trans-fat rich foods such as margarine, bakery shortenings, vanaspathi (mostly used in indian foods).
“Just be mindful, eat on occasional times but not overindulge as these are more palatable and uncontrollable foods”.
References
- Chopra, S. et al. (2021) ‘Industrially produced trans fat: Usage, health implications, global and indian regulations’, Indian journal of public health, 65(1), pp. 71–75. doi: 10.4103/ijph.IJPH_851_20.
- Islam, M. A. et al. (2019) ‘Trans fatty acids and lipid profile: A serious risk factor to cardiovascular disease, cancer and diabetes’, Diabetes and Metabolic Syndrome: Clinical Research and Reviews, 13(2), pp. 1643–1647. doi: 10.1016/j.dsx.2019.03.033.
- Trumbo, P. R. and Shimakawa, T. (2011) ‘Tolerable upper intake levels for trans fat, saturated fat, and cholesterol’, Nutrition Reviews, 69(5), pp. 270–278. doi: 10.1111/J.1753-4887.2011.00389.X.
- Wanders, A. J., Zock, P. L. and Brouwer, I. A. (2017) ‘Trans fat intake and its dietary sources in general populations worldwide: A systematic review’, Nutrients, 9(8), pp. 1–14. doi: 10.3390/nu9080840.
- https://www.fda.gov/food/food-additives-petitions/trans-fat