Trans fats are a type of unsaturated fat that have been chemically altered to preserve food shelf life. However, even though they keep the food fresher for longer, they do a great deal of harm to the human body.

Multiple studies have shown that a high trans fat diet is associated with a variety of severe health problems including cardiovascular diseases, type 2 diabetes, inflammation, and increased risk of early death.

What Are Trans Fats?

Trans fats, also known as trans-fatty acids, are a type of unsaturated fat that occurs naturally in small amounts in some foods such as meat and dairy products.

Trans fats have also been artificially produced by partially hydrogenating unsaturated vegetable oils, making them solid at room temperature and increasing their shelf life.

Trans fats can be found in a variety of food products such as baked goods, fried foods, and snack foods.

These products are usually made with partially hydrogenated oils to enhance their texture, flavor, and shelf life, and to reduce the cost of production.

The Health Risks of Trans Fats

Trans fats have been shown to increase the risk of developing a range of health problems, including:.

1. Cardiovascular Diseases

Trans fats have a significant impact on heart health as they increase the level of bad cholesterol (LDL) and decrease good cholesterol (HDL) in your bloodstream.

High levels of LDL cholesterol can clog arteries and lead to heart diseases such as coronary heart disease, heart attack, stroke, and peripheral vascular disease. The American Heart Association recommends that you limit your intake of trans fats to as low as possible.

2. Type 2 Diabetes

Trans fats have also been linked to an increased risk of developing type 2 diabetes.

A study conducted by the Harvard School of Public Health found that for every 2% increase in trans fats intake, the risk of developing type 2 diabetes was increased by 39%. Trans fats have been shown to interfere with insulin sensitivity, leading to high blood sugar levels and insulin resistance.

3. Inflammation

Trans fats have also been shown to increase inflammation in the body, leading to various chronic diseases such as arthritis, inflammatory bowel disease, and asthma.

A study published in the American Journal of Clinical Nutrition found that increasing trans fat intake by just 2% was associated with a 23% increase in inflammation markers.

4. Increased Risk of Early Death

Consuming trans fats has been linked to an increased risk of premature death. A 2015 study published in the British Medical Journal found that for every 2% increase in trans fats intake, the risk of premature death increased by 16%.

This study concluded that the elimination of trans fats from food products could reduce premature deaths by up to 11%.

How to Avoid Trans Fats

To reduce your risk of developing health problems associated with trans fats, it is important to avoid products that contain them. To do this, you can:.

1. Read Food Labels

When grocery shopping, read food labels carefully to identify any products that may contain trans fats. Be wary of foods that list partially hydrogenated oils in their ingredients list as this means they contain trans fats.

2. Avoid Processed and Fast Foods

Processed foods and fast foods are often high in trans fats. Limit your intake of these foods and opt for whole, unprocessed foods instead. This can help to reduce your overall trans fat intake.

3. Cook with Heart-Healthy Oils

When cooking, use heart-healthy oils such as olive oil, avocado oil, and coconut oil, which are all rich in unsaturated fats and free of trans fats.

Conclusion

Trans fats are a type of unsaturated fat that have been chemically altered to increase the shelf life of food products.

However, consuming trans fats can have severe consequences on your health, including an increased risk of cardiovascular diseases, type 2 diabetes, inflammation, and premature death. To avoid these adverse health effects, it is crucial to limit your intake of trans fats and opt for heart-healthy food options instead.