What is trans fat?
Trans fats are unsaturated fatty acids. Which are found in small amounts in milk, butter, lamb and beef. Manufacturers add trans fats to many foods to increase shelf life and improve flavor. Trans fats increase the level of good cholesterol (HDL) and decrease the level of bad cholesterol (LDL), thereby increasing the risk of heart disease and stroke. In addition, they lead to overweight, which in turn leads to diabetes and other dangerous complications.
What do trans fats do to our health?
Trans fats have many harmful effects on our health. Which we will refer to below.
1. Heart Problems Trans fats may increase the risk of heart
disease. Various studies have shown that consuming trans fats
instead of other fats or carbohydrates increases bad cholesterol
levels, but has no effect on good cholesterol. Most fats, on the
other hand, increase both good and bad cholesterol. Consumption of
trans fat instead of other dietary fats has a significant negative
effect on lipoproteins, which is a risk factor for heart disease.
Many studies have linked trans fats to an increased risk of heart
Diabetes The link between trans fats and diabetes is not fully
understood. A large-scale study of women found that those who
consumed the most trans fats were 40 percent more likely to develop
diabetes. Several controlled studies have examined trans fats and
risk factors for diabetes, including insulin resistance and blood
sugar levels, and have shown conflicting results.
However, studies in rats have shown It was given that consuming large amounts of trans fat impaired insulin and glucose function. A six-year study of monkeys found that a diet high in trans fats led to insulin resistance and increased animal belly fat. Inflammation
Inflammation is essential for the body, but it is believed that high inflammation is the cause of many chronic diseases including heart disease, metabolic syndrome, diabetes and arthritis. Two studies found that trans fats increased inflammatory markers when consumed instead of other dietary fats. However, one study concluded that consuming butter instead of margarine did not make any difference in inflammatory markers. Several observational studies have shown that trans fats increase inflammatory markers, especially in obese and overweight people.
Cancer and damage to blood vessels
Trans fats are believed to damage the lining of blood vessels. A four-week study found that using trans fats instead of saturated fats resulted in a 21 percent reduction in good cholesterol, or HDL, and impaired vasodilation. In another study, it was shown that consuming large amounts of trans fat increased markers of dysfunction of the lining of blood vessels.
Note that few studies have been performed on the association between trans fat and cancer. Is. However, a large-scale study concluded that pre-menopausal trans fat consumption was associated with an increased risk of postmenopausal breast cancer. However, two studies have concluded that there is a weak association between trans fats and cancer. Therefore, more studies should be done in this field so that we can give a definite opinion.
Sources of trans fats
Now that you know the terrible harms of trans fats, you need to identify their sources. You should either eliminate the following foods from your diet altogether or limit their consumption.
Cakes and Pies
Cakes and pies contain a lot of trans fat. Although it may be written on the packaging that their trans fat is zero, these foods usually contain 0.5 grams (or more) of trans fat. Do not overeat cake and pie, otherwise your heart arteries will clog over time.
Biscuits, Cookies and Crackers
Biscuits, cookies and crackers all have trans fat to give them a crisp texture. Trans fats increase the shelf life of food products, which allows sellers to keep the product in their shops for longer and buyers can keep it in their homes longer without worry. Instead of buying ready-made snacks, make yourself a delicious, nutritious biscuit, cracker, and cookie at home with less fat and less sugar.
3. Margarine and Butter
Animal fats such as tallow and dairy fats such as margarine and butter are high in unhealthy trans fats. A small amount of butter contains 0.2 grams of trans fat. Note that we usually consume a lot of butter and as a result we get more trans fat than mentioned. One tablespoon of margarine contains 2.1 grams of trans fat. Be aware that tallow becomes toxic at high temperatures and is harmful to the heart.
4. Ready-made popcorn
Popcorn is a crunchy and delicious snack that will be eaten with a movie. One thing to keep in mind is that consuming too much of this popular snack can endanger heart health. Be aware that we do not mean homemade popcorn, but ready-made popcorn that has a lot of trans fat. You get a good amount of vitamins and fiber by eating homemade popcorn. Avoid packaged popcorn and make your own popcorn at home.
5. Ready-to-eat breakfast sandwiches
If you are used to eating ready-made breakfast sandwiches, it is best to break the habit as soon as possible, as these sandwiches transfer a lot of fat to your body. Packaged sandwiches have about 1 gram of trans fat and also contain other ingredients that also contain hydrogenated oils. Avoid packed breakfasts. Wake up a little earlier in the morning and make a healthy and nutritious breakfast for yourself.
Donut is a hearty snack that has attracted a lot of fans from children and adults alike, but it is high in carbohydrates and deep-fried, which is not good for your health. Eliminate donuts completely from your diet to keep your heart healthy.
Creamy candy is delicious, but you should know that each candy has about 0.5 grams of trans fat. You know that when we start eating creamy candy, we end up eating more than one candy. Excessive consumption of creamy candies can cause the body to receive large amounts of trans fat. In addition, candies usually contain a lot of sugar and can cause you to gain weight. Those who want to lose weight should not eat candy, because this food prevents weight loss.
8. Fried foods
Fried foods are crunchy and delicious and very enjoyable to eat. No one can deny this, the point is that fried foods increase the risk of various complications such as heart disease and obesity. We tend to overeat because fried foods are delicious, which can lead to high trans fat. The best thing you can do for your health is to completely avoid fried foods.
9. Frozen foods
Frozen foods such as frozen pizza and ready-to-eat foods are high in trans fat and also high in carbohydrates, salt and sugar. Without realizing it, we overeat these foods, which can be very harmful to our health. Avoid buying ready-made and frozen foods.
10. Peanut butter (even natural peanut butter)
You might be surprised to see the name peanut butter on this list, as it is usually in the category of healthy foods and is said to have several health benefits. Peanut butter is a healthy food, but it has a lot of calories. Peanut butter contains healthy fats, but these fats are only good for the body if consumed in small amounts. The next time you want to overeat peanut butter, think about how much trans fat you are giving your body and how much it is bad for your heart. Limit the consumption of packaged peanut butter in your diet and buy the natural type of peanut butter that is not trans fat.
11. Cooked products
Cooked foods like croissants and tarts are delicious, but you should not forget that these products are usually high in trans fats. This is especially true for packaged products. Trans fats break down these foods, which doubles their deliciousness. It is better to make such foods at home with healthy fats. Naturally, when you make these products at home, the products are not as delicious as they used to be, but they are healthy instead.
Pancakes and waffles
Pancakes and waffles are good options for breakfast, but for good health Are harmful; Especially if you make them with ready-made raw materials. It is always best to prepare such snacks at home to make sure they are healthy.
13. Ice Cream
Ice cream is a popular snack for children and adults, and it tastes great on hot summer days. The point is, ice cream is high in trans fat and can increase the risk of heart disease, overweight and diabetes. Make homemade ice cream with other healthy fruits and ingredients. In the following article, we have taught you how to make some incredibly delicious and healthy ice cream at home. We suggest you try them.
14. Non-dairy creamer
Non-dairy creams do not contain traditional cream. To make the creams taste good and textured, trans fat is added to them (especially flavored creams). It is best not to add creamer to coffee and green tea. You can also add almond milk or other non-dairy alternatives to your coffee. Trans fat is a type of fatty acid found in a variety of foods, including baked goods, non-dairy creams, pancakes and waffles, peanut butter, and more. Trans fats are harmful to the health of the body, including the increased risk of heart disease, diabetes and inflammation. Instead of buying ready-made and packaged foods that contain a lot of trans fats, as well as preservatives and additives, make your own natural and healthy snacks at home.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: style craze