The truth about trans fats
They enhance the flavour, texture and shelf-life of fried, baked and packaged foods, but trans fats or trans fatty acids have a detrimental effect on your health and have been linked to a host of chronic conditions such as heart disease, stroke and diabetes, as well as infertility in women.
These artificial fats that are produced through the hydrogenation process – when hydrogen is added to liquid vegetable oils to make them stable and solid at room temperature – create inflammation in the body and are particularly harmful for heart health because they increase your ‘bad’ LDL cholesterol and lower your ‘good’ HDL cholesterol.
Oil that undergoes the hydrogenation process is known as partially hydrogenated oil and is popular with food manufacturers, street vendors and restaurateurs because it is inexpensive, less likely to go rancid which makes it long-lasting, and can make food crisper, flakier or creamier.
You know a food has trans fats if partially hydrogenated oil is listed among its ingredients.
“Even small amounts of trans fats can harm health: For every 2 per cent of calories from trans fat consumed daily, the risk of heart disease rises by 23 per cent,” reports Harvard Medical School.
Given their significant health risks, the World Health Organisation launched an ambitious plan in May this year to eradicate trans fats from global food supplies by 2023.
The Health Promotion Board has also been working to curb the use of trans fats in Singapore.
“In Singapore, no more than 2g of trans fat per 100g is allowed in fat and oils supplied to food establishments and manufacturers and in retailed fat and oils,” says Singapore’s Health Ministry.
While most of the trans fats consumed are industrially produced, they also occur naturally in some meat and dairy products. However, there is little evidence that these natural trans fats increase your risk of heart disease.
On the other hand, there is considerable evidence that artificial trans fats are harmful. One study found decreased rates of heart attacks and stroke among residents of New York State after restrictions were imposed on the use of artificial trans fats.
Foods that contain trans fats
Cakes, pastries, pies, doughnuts, cake mixes, frosting
Cookies, biscuits, crackers
Fast food, fried chicken, French fries
Potato chips, tortilla chips, snack mixes
Microwave popcorn
Breakfast bars and granola
Peanut butter
Tortillas
Frozen pizza, frozen dough
Margarine, shortening
Non-dairy creamer
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