Trans fats, also known as partially hydrogenated oils, are artificially created fats used in processed foods to improve texture and extend shelf life. They are commonly found in baked goods, fried foods, margarine, and snack products.
How They May Affect You:
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Increased Risk of Heart Disease: Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), significantly increasing the risk of heart disease, stroke, and other cardiovascular problems.
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Inflammation: Trans fats promote inflammation in the body, which can contribute to chronic conditions such as arthritis, diabetes, and metabolic syndrome.
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Weight Gain and Obesity: Regular consumption of trans fats has been linked to weight gain, as they interfere with the body’s ability to regulate fat storage and metabolism.
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Diabetes Risk: Consuming trans fats may increase the risk of developing type 2 diabetes by affecting insulin sensitivity and promoting insulin resistance.
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Banned in Many Countries: Due to their severe health risks, many countries have banned or severely restricted the use of trans fats. In the U.S., the FDA has also taken steps to eliminate partially hydrogenated oils from food products, though trace amounts may still be present.
How to Avoid Them:
Check food labels for “partially hydrogenated oils” or “hydrogenated oils,” especially in processed snacks, baked goods, margarine, and fried foods. Even if a label claims “0 grams trans fat,” small amounts may still exist if partially hydrogenated oils are listed in the ingredients. Choose foods made with healthier fats like butter, olive oil, or coconut oil, and opt for fresh, whole foods instead of processed items to avoid trans fats entirely. Look for labels that say “trans fat-free” to ensure you’re making healthier choices.
