A trans fatty acid (commonly shortened to trans fat) is an unsaturated fatty acid whose molecules contain trans double bonds between carbon atoms, which makes the molecules less kinked compared to those of 'cis fat'. (Hint: If you don't understand it, it's probably not good for you!) Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease. The National Academy of Sciences recommended in 2002 that dietary intake of trans fatty acids be minimized.
Trans fats can be natural or artificial. Small amounts of trans fat occur naturally in beef and dairy foods. Artificial trans fats are made when hydrogen gas reacts with oil. They can be found in cookies, crackers, icing, potato chips, stick margarine and microwave popcorn. About 80 percent of trans fat in American’s diet comes from factory-produce partially hydrogenated vegetable oil.
Why are They Bad for You?
Trans fats pose a higher risk of heart disease than saturated fats, which were once believed to be the worst kind of fats. While it is true that saturated fats -- found in butter, cheese and beef, for example -- raise total cholesterol levels, trans fats go a step further. Trans fats not only raise total cholesterol levels, they also deplete good cholesterol (HDL), which helps protect against heart disease.
What Harm do They do to the Body?
The stiffer and harder fats are, the more they clog up your arteries. Artificial trans fats do the same thing in our bodies that bacon grease does to kitchen sinks. Over time, they can "clog the pipes" that feed the heart and brain, which can lead to heart attack or stroke risk.
According to the comprehensive Nurses' Health Study -- the largest investigation of women and chronic disease -- trans fats double the risk of heart disease in women.
Why Have Trans Fatty Acids been Put in So Many Food Products?
No human body has any need for these man-made fats. Food manufacturers started putting them in products because they allow for a longer shelf life. Crackers, for example, can stay on the shelf and stay crispy for years in part because of the hydrogenated fats in them.
Are Trans Fats Bad for Kids?
Trans fats increase the risk for heart disease. Therefore, children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to get heart disease earlier than kids who are eating foods without trans fats.
While a person may not get heart disease until they are in their 40s, some of our research here at the University of Maryland has shown that kids as young as 8, 9 and 10 already have the high cholesterol and blood fats that clog arteries. By starting healthy eating habits early, parents can help their children avoid heart attacks and stroke.
Learn the categories of foods that are likely to have trans fats:
*Fast foods - fried chicken, biscuits, fried fish sandwiches, French fries, fried apple or other *pie desserts
*Donuts, muffins
*Crackers
*Potato chips
*Many cookies
*Cake, cake icing, & pie
*Microwave popped corn
*Canned biscuits
Be a smart shopper
Don't shop when you're hungry because you're more likely to make poor choices and buy on impulse when you shop on an empty stomach. If you take the children with you, give them a satisfying snack before you go. Stand firm in your plans about what you will and will not purchase.
Shop the perimeter of the store. Most of the processed foods, which contain a lot of trans fats, are on the inner isles of the supermarket.
Have a plan for quick meals, snacks and lunch items you plan to purchase. Buy foods that you can fix quickly at home such as stir-fry packages, rice or couscous, chicken and salmon you can grill.
When you do purchase processed foods, choose the lower fat versions of crackers, cereals and desserts.
Finally, remember that you are responsible for the quality of the foods you bring into the house for your children. Children eat the foods that are available to them.
1 comment:
Thank you for this wonderful advice. I took a look at the cupcakes at the top of the page and wanted one. After reading about all the trans fats and clogged pipes, I said, no more cupcakes for me! I have been reading your blogs and you are so knowledgable and passionate about this subject and write in such an articulate manner. Keep up the good work and I'll continue to take your advice.
Post a Comment