"Trans fat" is an unsaturated fat with a specific chemical arrangement of hydrogen atoms on opposite sides of the double bond, which can be found both naturally and as a result of a process called partial hydrogenation in oils with high unsaturated fat content. Oils that have undergone partial hydrogenation are referred to as "partially hydrogenated oils," which transform liquid oils into semi-solid or solid fats. They are commonly used in the food industry, such as in margarine and shortening, and have the advantage of having a longer shelf life, not becoming rancid easily, and being more heat-stable. Additionally, trans fats can form during cooking processes like frying and baking, so they can also be found in fried foods, snack items, and baked goods.

Why are trans fats harmful:

Trans fats are considered harmful because they increase the risk of cardiovascular diseases and contribute to various health issues, including diabetes, heart disease, breast cancer, and liver disease. Consuming trans fats has more adverse effects on health compared to other saturated fats, as they raise levels of total cholesterol, LDL cholesterol (the "bad" cholesterol), and triglycerides while lowering levels of HDL cholesterol (the "good" cholesterol). Additionally, they can lead to weight gain and excess body fat accumulation and promote inflammation in the body.

Can trans fats be consumed:

The Food and Agriculture Organization (FAO) recommends that trans fat consumption should not exceed 1% of total daily energy intake (approximately 2 grams per day or around 0.5 grams per serving). Additionally, saturated fat intake should not exceed 10% of total daily energy intake (approximately 20 grams per day or 5 grams per meal). Both types of fats are major contributors to heart disease, so their intake should be controlled together.

5 ways to avoid trans fats:

  1. Read nutrition labels before purchasing and avoid foods that contain "Partially Hydrogenated" or "Hydrogenated" oils.

  2. Choose margarine that is soft or liquid instead of hard margarine, as higher hardness often indicates more trans fats.

  3. Reduce consumption of fatty meats.

  4. Focus on consuming more vegetables and fruits.

  5. Opt for plant-based oils such as soybean oil or coconut oil.

References: https://sriphat.med.cmu.ac.th/th/knowledge-296

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