Trans fats in the spotlight: Global fight against hidden dangers
Trans fats, found in products like sausages and canned foods, are among the most dangerous components of our diet. They landed on the WHO's blacklist long ago, and many countries have implemented strict regulations regarding their use.
6:48 PM EDT, October 24, 2024
Trans fats are fatty acids that can occur in two forms: natural and artificial. Natural trans fats are found in small amounts in animal-derived meat and dairy products, and their consumption in moderate amounts is not as harmful.
However, it is the artificial trans fats, also referred to as industrial trans fats or partially hydrogenated fats, that pose a significant threat to our health.
These fats are formed through the chemical modification of vegetable oils, extending their shelf life. Such trans fats have properties that make them popular among food manufacturers, but their impact on health is detrimental. Studies have shown that artificial trans fats lead to a significant increase in LDL cholesterol, known as “bad” cholesterol, while simultaneously lowering the HDL fraction, or “good” cholesterol. This, in turn, increases the risk of cardiovascular diseases and other major health issues.
Excessive consumption of trans fats leads to lipid metabolism disorders, which is one of the main factors in the development of atherosclerosis, hypertension, heart attacks, and strokes. Additionally, they can increase the risk of developing type 2 diabetes, overweight, obesity, colorectal cancer, Alzheimer's disease, and fertility issues.
Trans fats: Regulations and bans worldwide
Denmark serves as an example of a country that has taken effective steps to eliminate trans fats from its citizens' diets. As early as 1993, the Danes identified the problem by publishing a scientific study that demonstrated the increased risk of cardiovascular diseases associated with trans fats. In 2003, the Danish Nutrition Council banned the use of trans fats in food, significantly improving its citizens' health.
WHO recommendations on trans fats
The World Health Organization (WHO) has long warned against consuming trans fats. According to WHO, these harmful fatty acids should be completely eliminated from food. Their impact on health is drastic—almost 300,000 people worldwide die each year due to the consumption of products containing trans fats.
WHO emphasizes that artificial trans fats, created during the industrial hydrogenation of vegetable oils, are extremely dangerous. This process alters the chemical structure of oils, making them more stable and extending their shelf life. Unfortunately, this structural change causes serious health issues, such as heart disease, atherosclerosis, type 2 diabetes, and other metabolic disorders.
How to avoid trans fats in your diet?
Avoiding trans fats may seem challenging because they are present in many popular food products. However, a few simple tips can help maintain a healthier diet. First and foremost, it's important to read product labels and avoid those that contain “partially hydrogenated vegetable oils” or “partially hardened vegetable fats.”
Instead of highly processed products, opt for healthier choices such as fresh fruits, vegetables, whole-grain bread, nuts, and seeds. For frying, it's recommended to use unrefined oils like olive oil or canola oil, which are sources of healthy unsaturated fats.
