Fat is a major source of energy for the body and aids in vitamin absorption both animal and plant-products contain fat.

 

Fats are of two types:

 

1. Unsaturated fats are beneficial when consumed in moderation.

 

2. Saturated and Trans fat are harmful to the body.

 

Therefore choose foods low in both saturated and Trans fats for a healthy diet.

 

 

What are trans fats?

 

Trans fat (also known as Trans fatty acids), is a specific type of fat formed when liquid oils are converted into solid fats by adding hydrogen through process of hydrogenation. This increases stability of flavor and palatability and shelf life of food.

 

The Trans fatty food is unable to break down, So it accumulates in the body causing harmful effects.

 

Foods containing Trans fat:

 

A small amount of trans fat is naturally found in some animal foods such as Butter, Cheese, milk products, Beef and lamb.

 

Other foods containing trans fat are:

 

1. Some margarine, candies, cookies, Snack foods, French fries, noodles

 

2. Vegetable shortenings, Fried foods, Backed foods and other processed foods made with hydrogenated Vegetable oils.

 

 

The Nutritionists advises us a total fat in take of not more than 30 per cent of calories is ideal in the daily in take of food. The World Health Organization (W.H.O.) recommends that trans fat should not be taken in food at all.

 

 

Harmful Effects due to trans fats:

 

1. Cardiovascular risk: The primary health risk from trans fat consumption is more risk of Cardiovascular disease. The consumption of trans fatty acids raises levels of LDL (bad cholesterol) and reduces levels of HDL (High Density lipoprotein) which is good cholesterol.

 

2. It causes the arteries to become clogged and develop heart disease and stroke.

 

3. There is a growing risk of Type-2 diabetes increase with trans fat consumption.

 

4.Trans fat may increase body weight and abdominal fat.

 

5. Trans fat causes liver dysfunction.

 

6. Trans fat intake is associated with greater risk of infertility of 50 per cent or more.

 

7. Trans fatty acids adversely affect the immune system in the body by lowering the efficiency of B-cell response and increases proliferation T-cells.

 

8. Trans fat lowers the amount of the cream in milk from lactating mothers and over all affects the quality of milk available to the infant.

 

9. Trans fatty acids affect the physiological functions of biological membranes that are critical for cell homeostasis.

 

Some Foods and their tarns fat content is as shown below.

 

1. Salad and toppings-contains 3 % of Trans fat.

 

Steps to be taken to lower Trans fat in take:

 

1. Choose vegetable oils (expect coconut and palm oil) for cooking.

 

2. Limit foods which contain high amount of cholesterol such as liver and meat.

 

3. Most fish are in lower in saturated fat compared to meat and fish contains Omega 3 fatty acids which protects the heart. Hence fish may be taken in as food.

 

4. Replace saturated and Trans fat with mono and polyunsaturated fats in the food.

 

5. Avoid taking hydrogenated oil foods such as Dalda and Vanaspati.

 

Trans fat is not essential and provide no known benefit to human health and more over it causes harm to the human body, hence it is always good not to take trans fat containing food preparations in our diet.

 

Source: The Hindu

 

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