Trans fat

Content sourced from Wikipedia, licensed under CC BY-SA 3.0.

Trans fat: a simple explanation

What is trans fat?
- Trans fat is a type of fat that is mostly created when some vegetable oils are partially hydrogenated. This process makes the fat more solid and longer-lasting.
- A small amount of trans fat occurs naturally in meat and dairy from ruminant animals, but most artificial trans fats come from processed foods.

Where it comes from
- Artificial trans fats: found in partially hydrogenated oils used in margarine, shortenings, baked goods, snacks, and fried foods.
- Natural trans fats: present in small amounts in meat and milk from cows and sheep.

Why it’s a health concern
- Trans fats raise the “bad” LDL cholesterol and often lower the “good” HDL cholesterol.
- They worsen the LDL-to-HDL balance and are linked to a higher risk of heart disease.
- Some studies also associate higher trans fat intake with diabetes, inflammation, and obesity.
- Health authorities say there is no safe level of trans fat; they should be avoided as much as possible and replaced with healthier fats.

Regulation and changes
- Many countries now restrict or ban artificial trans fats in foods.
- In the U.S., the FDA has moved to limit artificial trans fats in foods.
- The World Health Organization aimed to eliminate industrially produced trans fats worldwide by 2023 and updated its plan to push for faster action by 2025.
- Some products once high in trans fats have been reformulated to contain little or none; look for “zero grams trans fat” labels, but check serving sizes and ingredient lists.

Trans fats in foods
- Common sources: margarine (especially older varieties), shortening, many baked goods, fried foods, and some snack foods.
- Natural sources: butter and some dairy products contain small amounts of trans fats.
- Amounts vary widely by product and country, but high-trans-fat foods are linked to greater heart health risks.

Breast milk and diet
- The amount of trans fats in breast milk can reflect a mother’s diet; higher intake can lead to higher trans fat levels in milk.

How to reduce your intake
- Read ingredient labels and avoid products with partially hydrogenated oils.
- Choose foods made with healthier fats (olive oil, canola oil, nuts, seeds, fish).
- Be aware that some “0 grams trans fat” labels can still have small amounts per serving if the serving size is large enough; check the ingredients list as well.
- Support and choose products from companies that have eliminated or reduced trans fats.

Bottom line
- Trans fats are unhealthy for most people and offer no essential benefit.
- Replacing trans fats with healthier unsaturated fats can lower the risk of heart disease.
- Many countries have taken steps to reduce or eliminate artificial trans fats, and ongoing efforts aim to phase them out globally.