Karthika & Sheela Paul
Dietitians - MVH
There has been a lot of focus on the need to avoid trans-fatty acids . To understand why you should avoid trans-fats, it's important to understand what they are and what they can do to your overall well-being.
They are unsaturated fats that contain trans-isomer fatty acids which in turn are a by-product of the hydrogenation process. When unsaturated fats are hydrogenated, to make margarine or vegetable shortening, for example, trans-fatty acids are created in that process. This process was developed years ago as a way of keeping fats from spoiling and to improve flavour.
Studies have shown that diets high in Trans- fats lead to health problems such as stroke, diabetes and coronary heart disease. There is even more evidence that these foods help to contribute to cancer, obesity, infertility and liver dysfunction. With all these negative effects, it’s better to avoid a diet high in these fats.
What are these foods that we should avoid? Processed foods, as well as every kind of fast food available have high levels of trans-fats. . While many of these foods taste good, and are easy to make meal of, they are harmful for the body. The American Heart Association has advised limiting trans- fat consumption to less than 1% but it is better to cut it out entirely from the diet. Though this may be difficult at first, once you avoid these processed foods , you won’t miss them much.
Animal products do contain trans-fats, but the main source of trans-fatty acids in the diet is from partially hydrogenated vegetable oils, such as margarine or the oils used to fry fast foods. These trans-fatty acids are not essential to our body's needs, and they do not promote good health as other fats may do. Studies show that trans-fats raise levels of LDL (bad cholesterol) in the body, at the same time lowering HDL (good cholesterol). This can lead to a many health problems.
Studies show a link between trans-fats and the onset of Alzheimer's Disease and obesity. Overconsumption can lead to liver disease, infertility and the development of cancer and type 2 diabetes.
A diet that includes monounsaturated fats such as olive oil, avocadoes and safflower or sunflower oil is considered the healthiest way to eat.
Trans Fat Labeling on Foods
Look at the nutritional facts, as well as at the ingredients list. Anything that contains “partially hydrogenated” oil contains Trans- fat. Though it may only be a small amount, these fats add up quickly.
Foods to Avoid
Originally created to enhance flavor, extend shelf life and improve texture, these fats are present in a many foods that people take on a daily basis.
You should look for Trans- fats in any of these products:
Because most of the foods that contain trans- fats are snack foods, even without containing trans- fats, they are not necessarily nutritionally sound. They are often loaded with empty calories and should be avoided regardless.
The only way to have a truly healthy diet is to eat a wide mix of fruits, vegetables and whole grains.
Dietitians - MVH
There has been a lot of focus on the need to avoid trans-fatty acids . To understand why you should avoid trans-fats, it's important to understand what they are and what they can do to your overall well-being.
They are unsaturated fats that contain trans-isomer fatty acids which in turn are a by-product of the hydrogenation process. When unsaturated fats are hydrogenated, to make margarine or vegetable shortening, for example, trans-fatty acids are created in that process. This process was developed years ago as a way of keeping fats from spoiling and to improve flavour.
Studies have shown that diets high in Trans- fats lead to health problems such as stroke, diabetes and coronary heart disease. There is even more evidence that these foods help to contribute to cancer, obesity, infertility and liver dysfunction. With all these negative effects, it’s better to avoid a diet high in these fats.
What are these foods that we should avoid? Processed foods, as well as every kind of fast food available have high levels of trans-fats. . While many of these foods taste good, and are easy to make meal of, they are harmful for the body. The American Heart Association has advised limiting trans- fat consumption to less than 1% but it is better to cut it out entirely from the diet. Though this may be difficult at first, once you avoid these processed foods , you won’t miss them much.
Animal products do contain trans-fats, but the main source of trans-fatty acids in the diet is from partially hydrogenated vegetable oils, such as margarine or the oils used to fry fast foods. These trans-fatty acids are not essential to our body's needs, and they do not promote good health as other fats may do. Studies show that trans-fats raise levels of LDL (bad cholesterol) in the body, at the same time lowering HDL (good cholesterol). This can lead to a many health problems.
Studies show a link between trans-fats and the onset of Alzheimer's Disease and obesity. Overconsumption can lead to liver disease, infertility and the development of cancer and type 2 diabetes.
A diet that includes monounsaturated fats such as olive oil, avocadoes and safflower or sunflower oil is considered the healthiest way to eat.
Trans Fat Labeling on Foods
Look at the nutritional facts, as well as at the ingredients list. Anything that contains “partially hydrogenated” oil contains Trans- fat. Though it may only be a small amount, these fats add up quickly.
Foods to Avoid
Originally created to enhance flavor, extend shelf life and improve texture, these fats are present in a many foods that people take on a daily basis.
You should look for Trans- fats in any of these products:
- Cookies
- Crackers
- Cakes
- Muffins
- Pie crusts
- Pizza dough
- Margarine
- Vegetable shortening
- Cake mixes
- Pancake mixes
- Chocolate drink mixes
- Donuts
- French fries
- Potato chips
- Candy
- Packed popcorn
- Frozen dinners
Because most of the foods that contain trans- fats are snack foods, even without containing trans- fats, they are not necessarily nutritionally sound. They are often loaded with empty calories and should be avoided regardless.
The only way to have a truly healthy diet is to eat a wide mix of fruits, vegetables and whole grains.
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