 By Elena Voropay When it comes to studying the effects of fat on the body, the problem is compounded by its complex nature. It should be noted that some fat is essential for health and fat is essential for healthy development and maintenance of the body. All fats found in foods are made up of a mixture of three chemical building blocks: monounsaturated, polyunsaturated, and saturated fatty acids. You've heard these names before and know that polyunsaturated fats (found in safflower, sunflower, corn, cottonseed oils, and fish) and monounsaturated fats (mostly present in olive, canola, and peanut oils and in most nuts) are your healthy choice oils. But what about trans-fatty acids? Where do they come from?
Trans-fatty acids are products of food processing rather than naturally occurring fats. They are created during a process aimed at stabilizing polyunsaturated oils to prevent them from becoming rancid and to keep them solid at room temperature. To accomplish this, manufacturers add hydrogen molecules, a process known as hydrogenation, which chemically converts polyunsaturated fats into trans-fatty acids. Some experts believe that these partially hydrogenated fats are even worse than saturated fats because they both increase LDL and reduce HDL cholesterol levels. According to American Dietetic Association, Americans consume about 5 grams of trans fatty acids per day, or about 3 percent of total daily calories. More research is needed to determine the impact of trans-fatty acids on overall health. Compared with other fats, their contribution to your overall diet is probably small. And even if they do influence cholesterol, their effect is much less than saturated fats. Hydrogenated fats are used in stick margarine and in many fast foods and baked goods, including most commercially-produced white breads. Unfortunately labels on these products do not indicate whether they contain trans fatty acids. When purchasing these foods, avoid those that include "partially hydrogenated" oils and understand such products may contain trans-fatty acids even if they claim to be low- or no-cholesterol or are made from unsaturated oils. (Liquid margarine is not hydrogenated and is recommended, as is margarine labeled "trans-fatty acid free". Trans-fatty acids may be dangerous for the heart and may pose a risk for certain cancers. Help yourself by limiting your total fat intake to no more than 30 percent of your overall calories. Plus, enjoy a wide variety of foods and regular physical activity. |
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