FATAL FATS

Once again,trans fats are in the news for reports about their presence in commonly consumed oils,thus drawing the attention of the public the dangers they pose to our wellbeing.

Once again,trans fats (or trans fatty acidsTFA) are in the news for reports about their presence in commonly consumed oils,thus drawing the attention of the public the dangers they pose to our wellbeing. The common brands mentioned in the report are known vanaspatis,which are a recognised form of hydrogenated vegetable oil. The report also mentions butter but its important to know that the presence of TFAs in butter is due to the natural TFA content in dairy fats. These TFAs are formed in the rumen of animals and are distinct from those formed during hydrogenation. In other words,the TFAs in butter do not have the same health implications as those in hydrogenated vegetable oils.

Trans fats,a by-product of processing fat,are formed during hydrogenation (adding hydrogen to liquid oils in order to make them more solid). The process is undertaken when cheap vegetable oils (liquids) are made into solid fat to resemble animal fat. Examples of hydrogenated fats include vanaspati,Dalda,margarine,shortening and butter substitutes. Hydrogenation improves the shelf-life and palatability of oils.
Trans fatty acids put us at a greater risk of chronic,degenerative diseases like coronary artery disease by raising bad-cholesterol (LDL) levels,lowering good cholesterol (HDL) levels and increasing the abnormal clotting of blood. They are,thus,tagged as cholesterol-raising fatty acids. Studies have also reported a positive association of trans fats with diabetes and cancers.

Almost all pre-packed ready-to-eat foods contain TFAs,including biscuits,cakes,chocolates,breakfast cereals,fried namkeens and fries. When products show partially hydrogenated vegetable oils on the ingredient list,it means that they contain trans fatty acids. Even refining of oils uses hydrogenation as a process. An intake of trans-fatty acids of 5 grams per day is associated with an increase of 25 per cent in the risk of ischemic heart disease.

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According to researchers,the epidemic of coronary heart disease (CHD) in the US and India coincides with the introduction of these fats in our diets. Although the harmful effects of hydrogenated fats and trans fats have been established by numerous scientific studies (I was informed about these by my father in the 1970s),they continue to be a part of our food,thanks to skewed labeling. With labels such as lite,cholesterol-free,100 per cent natural and no animal fat,products loaded with TFAs are sold as health foods.

Only after large food manufacturing companies had to pay damages to consumers for serving artery-clogging trans fats,the Food and Drug Administration of the US made it mandatory in January 2006 for manufacturers in the US to separately disclose the levels of TFAs in pre-packed foods. These guidelines suggest that the total TFA content in a food should not be more than one per cent of the total calories.
FDA has estimated that revealing trans fat content on labels could save between 2,000 to 5,600 lives a year,as people either choose healthier foods (such as non-hydrogenated trans fat free margarines sold in developed countries) or manufacturers change their recipes and processing techniques.
Prominent restaurant chains and food companies globally are in the process of converting or already have converted to TFA free status. Sweden is attempting a complete makeover by going TFA free. Legislation in India to regulate trans fats is expected to be released shortly. A step in the right direction.

Smart Ways to avoid Trans Fatty Acids:
Avoid using vanaspatis and hydrogenated margarines.
Cook and bake with cold-pressed oils like mustard,sesame,olive or butter.
Use cold-pressed oils,herbs and seasonings on breads,vegetables and in sauces.
Avoid deep fried items such as French fries,namkeens and mithais from commercial food places.
In restaurants,ask for low-fat preparations.
Avoid reheating oils.