What are trans fats? What types of food are harmful to your health?
Trans fats are a major culprit in our health. Numerous studies indicate that trans fats increase the risk of cardiovascular disease, clogged arteries, and diabetes. Yet, they remain popular because they don't solidify, withstand high temperatures, don't develop a rancid odor, and are inexpensive. For better health, Romrawin Clinic has compiled essential information and the dangers of trans fats to help you decide whether to consume them.
Get to know trans fats: Essential knowledge before consuming them!
Trans fats are unsaturated fatty acids that can occur naturally in small amounts. Most trans fats are produced through hydrogenation, a process that alters the unsaturated structure, making it more stable and extending its shelf life without becoming rancid. However, this process is often incomplete, and the more processing is involved, the higher the trans fat content.
The Food and Agriculture Organization (FAO) recommends that the maximum daily intake of trans fats should not exceed 1% of daily energy intake (or approximately 2.2 grams per day, or about 0.5 grams per serving). This is because, in addition to accumulating on the walls of blood vessels and increasing the risk of various diseases, it can also lead to excess body fat and a noticeably heavier appearance.
While people can have diverse body shapes, this isn't always good for health. To get rid of excess fat and return to a more proportionate figure, there are several ways to do so, such as avoiding trans fats and exercising.See More, Coolsculpting, emsculptSkin tightening device Oligo OrFat injection etc.
How many types of trans fats are there?
Trans fats are divided into two types based on their source, as follows:
Naturally occurring trans fats
As mentioned above, trans fats can be found naturally, but in very small amounts, such as vaccenic acid (VA) in ruminant animals like cows and buffaloes, and in animal products like butter, milk, and cheese. However, there is still no research indicating that naturally occurring trans fats have the same health impact as processed trans fats.
Industrially processed trans fats.
Trans fats, which are produced through industrial processes, are often found in baked goods and foods containing shortening, artificial cream, margarine, and whipped cream. Therefore, baked goods and bread tend to contain high levels of trans fats. Fast food items like snacks, french fries, and pizza also contain trans fats.
The dangers of trans fats.
Regular consumption of foods containing trans fats has several negative health consequences, including the following:
- It causes an increase in total cholesterol, LDL-cholesterol, and triglyceride levels.
- It lowers levels of good cholesterol (HDL-Cholesterol).
- Increases the risk of cardiovascular disease.
- Increases the risk of breast cancer.
- Type 2 diabetes and obesity.
In 2562, the Ministry of Public Health announced a ban on the production, import, and sale of partially hydrogenated oils, the main source of trans fats, in order to protect consumers. However, this ban did not prohibit the detection of trans fats in food. Therefore, it is important to read ingredient labels and choose healthier foods rather than fried foods and sweets, along with exercising regularly for good health and to prevent disease.
Tips for avoiding trans fats: Stay healthy and maintain a slim figure.
Numerous studies have confirmed the dangers of trans fatty acids from partially hydrogenated oils. If you are health-conscious and want to avoid consuming trans fats, Romrawin has some helpful tips to help you avoid foods containing trans fats.
Check the nutrition label.
When buying groceries, if you want to avoid consuming excessive trans fats, check the nutrition label. Look for the words "Fully Hydrogenated" and "NON Trans Fat" or "Trans Fat Free," which indicate that the product is free of trans fats.
However, there is a word of caution regarding products labeled "0 grams of trans fat per serving" or "Trans Fat 0%." This may mean that trans fat is present, but in amounts less than 0.5 grams per serving, as some countries' laws allow for rounding down the decimal point to display as 0.
Avoid foods made with margarine.
Margarine, especially the solid type, contains a high amount of trans fats. It's widely used in various dishes such as cakes, cookies, bread, pies, puffs, and even the recently trendy roti (flatbread) filled with a large amount of margarine and condensed milk. While it may look delicious, it's extremely dangerous to your health. If you must consume roti, it's recommended to choose real butter instead.
Choose your oil before using it.
Choosing the right oil for the job is important. Besides concerns about trans fats, there are also carcinogens resulting from high temperatures exceeding the oil's smoke point. For deep frying pork or chicken, which requires high heat and a large amount of oil, or for dishes that use high heat, choose palm oil or rice bran oil, which have high smoke points. For general stir-frying using less oil, any type of oil can be used.
Furthermore, you should avoid reusing cooking oil that has become rancid, thickened, foamy, and turned black, as it will contain trans fats.
How to eliminate trans fats, the culprit behind a bad physique and ruined health.
Currently, the health and wellness trend is booming, giving us many options to better manage our diet. This includes limiting trans fat consumption and exploring new ways to eliminate unhealthy fats accumulated in the body.
Eat foods with healthy fats.
The downside of trans fats is that after consumption, they reduce levels of good cholesterol. Therefore, we should consume foods with good fats to replace what has been lost, so that the body can utilize them efficiently. Foods with good fats include fatty fish, olive oil, sunflower oil, whole grains, and nuts. However, individuals at risk of cardiovascular disease or high cholesterol should consult a doctor first.
In addition, don't miss out on foods rich in antioxidants, such as kale, spinach, corn, pumpkin, purple sweet potato, bell peppers, and berries, as these can reduce cellular inflammation caused by trans fats. You should also consume pumpkin seeds, apples, dragon fruit, prunes, and bananas to lower blood cholesterol levels.
exercise
Trans fats cannot be easily removed through exercise alone because they are synthetically produced and therefore cannot be utilized by the body. However, regular exercise, whether cardio, weight training, or yoga, at least three days a week, can help the body eliminate bad fats, reducing the risk of obesity and cardiovascular disease.
Choose a procedure.
As mentioned earlier, excess fat and trans fat can be removed using medical procedures such as Coolsculpting, a fat-reducing technology that uses cold temperatures to break down fat and naturally eliminate it from the body, resulting in a firmer, more toned physique.Liposuction Fat injections can also eliminate fat. It's recommended to combine this with exercise and a controlled diet for better health and a more attractive figure.
Trans fats: Consume in moderation to reduce the accumulation of disease and excess fat.
Trans fats are fats created through partial hydrogenation. They are found in baked goods containing margarine, shortening, or artificial cream. They pose health risks including cardiovascular disease, clogged arteries, diabetes, and obesity. Therefore, they should be avoided as much as possible.
However, for those who consume large amounts of trans fats and are concerned about their figure and weight, and want to eliminate trans fats from their bodies to regain health and a beautiful figure, they can consult our specialist doctors at Romrawin Clinic. We offer a variety of procedures to suit each individual's needs. Our facility is clean, spacious, and we always strive to provide a positive experience during procedures for everyone.