Trans-fat, A slow poison Trans fat, A slow poison
Save yourself from this slow poison that we are eating in our daily life. These man-made fats are literally toxins in our bodies. Trans-fats are the worst fats. Trans-fats are the shorter name of “trans fatty acids.” The use of Trans-fat is destructive for health. This is something we eat with gusto in our daily lives, unaware of how harmful it is to us. According to the World Health Organization, more than 540,000 deaths each year cause by the intake of industrially-produced trans-
fatty acids. Trans fatty acids (TFAs) are a third form of fatty acids which our body does not use. They are a form of unsaturated fat. A moderate intake of these fats does not appear harmful. But if used in large quantities daily, they can be very harmful. It is recommended that people should not eat more than 30 grams of Trans-fats daily. First, it is important to know what it is and how to avoid it. And which of our foods does this include. It is man-made fat which is very dangerous and harmful. In some food, it is also found naturally in a little amount. It is part-way between oil and full fat, which our body does not use. They are a form of unsaturated fat. A moderate intake of these fats does not appear harmful. But if used in large quantities daily, they can be very harmful. There are two types of Trans-fats, natural Trans fats and artificial Trans fats. One should know the difference between them. Natural Trans fats: These are formed by the bacteria in the stomach of some animals like cow, goat and sheep. Natural Trans-fats are found in different dairy products And in red meat. However, fermented dairy products such as yogurt, kefir, and cheese may have a positive effect on heart. Artificial Trans fats: It is formed through a hydrogenation process that adds hydrogen to vegetable oil, which converts the liquid into a solid fat at room temperature. Trans-fats are present in all types of Fried foods and bakery goods, such as muffins, cakes, pastries and doughnuts because they are often made with margarine.
Here is the list of some food which contains Trans fats: 1. Red Meat 2. Full-Fat Dairy Products 3. Oil 4.
bakery foods
5. Ice cream 6. Fried foods 7. Microwave Popcorn
Beef, lamb, and pork. Milk, creams and butter Coconut bread, cookies, pies, pizzas, muffins, pastries, doughnuts, candy and cakes All types of ice creams French fries, hamburgers and all types of chips and crackers. flavored and crispy popcorn
Damaging effects of Trans fats: Industrial Trans-fat increase the risk of cardiovascular disease, and It’s also associated with a higher risk of developing type 2 diabetes. Due to Trans-fat plaque builds up inside the arteries, which may lead to heart diseases like heart attack and stroke. Some common diseases caused by Trans fats: 1: heart disease 2: diabetes
3: immune dysfunction 4: cancer 5: low birth weight 6: obesity 7: It Raises LDL (bad) cholesterol and lowers HDL (good)
cholesterol.
How to avoid from the use of Trans fats:
We should stop eating unhealthy food that is made through the chemical process of the hydrogenation of oils. Avoid baked goods because margarine use in it. Although we can’t completely eliminate the Trans fats from our diet. But we can take some steps to reduce the harm of Trans-fats. 1. Prepare all foods at home. We should consume less than 2 grams of Trans fat per day.
2: Emphasize fresh fruits and vegetables. 3: Increase the use of whole grains, beans, low-fat dairy, poultry, fish, and nuts instead of bakery and fried foods. 4: use vegetable oils such as olive, safflower, sunflower, or canola oil, and avoid hydrogenated oils. 5: avoid processed foods known to contain Trans-fat. Eat these foods less often and in smaller portions. 6: before using packed food and frozen food, Read food labels and avoid foods with partially hydrogenated oil listed as an ingredient. 7: avoid coconut oil and hydrogenated oils. Choose vegetable oils such as olive oil, safflower oil and canola oil. Conclusion: If we want to avoid heart disease, diabetes and stroke and live a healthy life, we need to avoid bakery foods and fried foods as it is known that dieting is better than cure. The habit of eating clean food must be adopted. Minimize the use of any food that contains Transfat. In this way we will be able to give a healthy and happy life not only to ourselves but also to our family.