Many of the mothers love fatty foods. Such foods do more harm than good to the body because we do not consume them in moderation. There are several types of fat, one of which is trans fat. It is usually not found in nature so is made artificially. Today's feature details what trans fat is and its harmful effects.
What does trans fat mean?
Trans fat is a type of unsaturated fat with trans isomer fatty acids. These unsaturated fats are much more harmful than the beneficial fats for the body. These fats are commercially produced by artificially hydrogenating vegetable oils. Hence the name transformed fat. It contains double bonds of hydrocarbons, due to which this oil solidifies at room temperature and does not break down easily during digestion. As a result, it remains in the blood. Not only this, these fatty foods reduce the level of good cholesterol and increase the level of bad cholesterol inside the body.
This synthetic oil is cheap and does not spoil easily. So the food prepared with it can be stored for a long time. Most restaurants use this partially hydrogenated vegetable oil in their deep fryers for fried foods, as it does not need to be changed as often as other oils. Since more or less everyone eats fried food outside, trans fat intake seems to increase day by day.
Where are trans fats found?
Hydrogenated vegetable oils, eg palm oil, dalda.
Processed foods such as baked cookies, microwave popcorn, fast food, etc.
Different types of pre packed food like frozen food, ready to eat food.
Why is trans fat so harmful to health?
Consuming foods high in trans fat has potential health risks, such as:
Diabetes
Some studies have shown that trans fats reduce the ability of insulin produced in the body to work, which may increase the risk of type-2 diabetes.
Trans fats increase the risk of heart attack
Cardio vascular disease
These fats raise blood LDL or bad cholesterol levels and lower HDL or good cholesterol levels. This imbalance significantly increases the risk of heart disease, which is the leading cause of death worldwide.
Increased obesity
Foods that contain these fats are high in calories and low in nutrients. So eating more food containing these ingredients leads to obesity.
Inflammation
This fat lowers the immune system, which causes inflammation in the body.
Complications in pregnancy
Consuming too much trans fat can cause various complications in conceiving. Complications like infertility, low birth weight, premature birth etc.
Are there any alternatives to trans fat?
By now everyone must have understood that if you eat trans fat foods on a regular basis, it is impossible to live a healthy life. So what you can eat as an alternative to stay healthy-
Monounsaturated fat
Olive oil, mustard oil, pumpkin seeds, avocados, cashews and walnuts contain monounsaturated fats, which help lower bad blood fats and are also very beneficial for heart health.
Polyunsaturated fat
These beneficial fats include omega-3 and omega-6 fatty acids, which play an important role in brain function and cell growth. Salmon, tuna, sesame seeds, corn oil, walnuts, soybeans, chia seeds, etc. are foods rich in omega-3 and omega-6 fatty acids.
Saturated fat
Saturated fats found in coconut oil and dairy products can be used as a substitute for trans fats if used in moderation.
natural oil
Oils that come directly from nature, such as mustard oil, olive oil, sunflower oil, sesame oil, etc., are good alternatives to transfats for cooking or baking. Nowadays many health conscious people use this oil in cooking as well as salad dressing. Among the natural oils available in our country, mustard oil is the most readily available. Mustard oil helps in reducing excess cholesterol from the body, which is very beneficial for heart patients.
fresh food
Instead of processed market foods, fresh fruits, vegetables, whole grains, lean proteins, healthy fats, etc. can be included in the daily diet, which will help reduce trans fat intake and promote a healthy diet.
Finally, consuming trans fats is extremely harmful to health. Therefore, with the aim of increasing awareness among all, the harmful aspects of trans fat should be brought to the public through a campaign. In order to maintain good health, the daily diet should avoid processed foods as much as possible and keep fresh foods. Only then will you be able to stay healthy.