Trans fats are fatty acids with a particular configuration, and the main reason for concern is industrial trans fats formed during food production rather than the small amounts found naturally in meat and dairy products. Moderate consumption of natural products that contain trans fats does not have a negative effect on health according to the source page.
Industrial trans fats are linked on the source page with blocked arteries, a higher risk of heart attack and stroke, and a possible higher risk of diabetes, so the practical advice is to watch products that contain margarine and clarified butter and stay within daily limits.
The short version
- Trans fats are fatty acids with a special configuration, and small amounts occur naturally in meat and dairy products.
- Moderate consumption of natural products that contain trans fats does not have a negative effect on health according to the source page.
- Industrial trans fats can form unintentionally during the production of foods such as margarine made from liquid vegetable fat.
- The World Health Organization states that trans fats should provide no more than 1% of daily calories, which equals 20 kcal or 2.2 g in a 2000 kcal diet.
- Checking products for margarine and clarified butter is the main practical step recommended on the source page.
What are trans fats and where are they found?
Trans fats, also called trans isomers of fatty acids, are fatty acids with a particular configuration. Natural trans fats occur in small amounts in meat and dairy products and are formed naturally through the activity of bacteria.
Natural trans fats are not presented as a reason for fear on the source page. Moderate consumption of natural products that contain trans fats does not have a negative effect on health according to the source page.
Industrial trans fats can form unintentionally during production, for example in margarine, which is a solid fat made from liquid vegetable fat. The neutrality of industrial trans fats is questioned on the source page.
What is wrong with trans fats?
Trans fats are described on the source page as contributing to blocked arteries, much like saturated fats or animal fats. Blocked arteries increase the risk of heart attack and stroke.
Trans fats raise the level of low-density lipoproteins, which are described on the source page as “bad” cholesterol. Higher low-density lipoproteins promote the buildup of fatty plaques in the arteries.
The source page cites the Nurses' Health Study and says that women with the highest amount of trans fats in their diet had a 50% higher risk of heart attack than women who consumed the least trans fats. The source page also says that some studies show trans fats increase two other blood substances involved in blocked arteries: lipoproteins and triglycerides.
Population studies cited on the source page also suggest that trans fats may increase the risk of developing diabetes. Researchers from the Harvard School of Public Health in Boston are cited on the source page as suggesting that replacing trans fats with polyunsaturated fats such as vegetable oils and fish oil may reduce the risk of diabetes by 40%.
Why are trans fats used in food production?
Trans fats are used in food production because turning liquid fat into solid fat improves certain product qualities. The source page names shelf life and flavor stability as the qualities improved in this way.
Trans fats were originally created as an alternative to saturated fats, which were considered harmful. The source page says that researchers in the middle of the 20th century found that saturated fats had an unfavorable effect on the human body, so manufacturers looked for an alternative and created margarine.
New studies in the 1990s changed that view according to the source page. The source page says that margarine was then found to be much more harmful than saturated fats, which led to efforts in modern times to reduce trans fat consumption.
Which foods contain trans fats?
Many supermarket products contain trans fats according to the source page. The source page states that 40% of products on supermarket shelves contain trans fats.
The source page lists crackers, breakfast cereals, sweets, baked goods, cookies, bars and muesli, chips and snacks, salad dressings, and many other products. The source page especially advises paying attention to the products named in that list.
How much trans fat is considered acceptable?
The World Health Organization states that trans fat intake should not exceed 1% of daily calories. The source page gives a practical example for a daily intake of 2000 calories.
In a 2000 calorie diet, trans fats should account for no more than 20 kcal or 2.2 g according to the source page. The source page recommends trying not to exceed daily limits.
What should you do about trans fats?
The practical advice on the source page is to check products for margarine and clarified butter, especially in the product categories already mentioned. The source page also recommends not exceeding daily limits and following a healthy lifestyle and balanced diet overall.
The source page notes that, in the United States, manufacturers have been required since 2003 to show the amount of trans fats on product labels. The source page also says that Russia does not have that law, while the source brand voluntarily uses a “traffic light” label.
Common questions
Are natural trans fats in meat and dairy a problem?
Natural trans fats occur in small amounts in meat and dairy products and are formed naturally through the activity of bacteria. Moderate consumption of natural products that contain trans fats does not have a negative effect on health according to the source page.
Why were trans fats added to foods in the first place?
Trans fats were used because converting liquid fat into solid fat improves shelf life and flavor stability. Trans fats were also originally created as an alternative to saturated fats according to the source page.
Which supermarket foods most often contain trans fats?
The source page lists crackers, cereals, sweets, baked goods, cookies, bars, muesli, chips, snacks, and salad dressings. The source page says these categories are among the products where trans fats are commonly found.
How much trans fat is allowed in a 2000 calorie diet?
The source page cites the World Health Organization and says trans fats should provide no more than 1% of daily calories. In a 2000 calorie diet, that equals no more than 20 kcal or 2.2 g of trans fats.