The fats to avoid

Trans Fatty Acids (TFA) or trans fats are largely artificial fats but a small amount of trans fats occur naturally in meat and dairy products. They are present in our diet in two forms:

• Artificial TFA

• Natural TFA

Artificial TFA are formed when liquid fat (oil) is turned into solid fat by adding hydrogen to it through a chemical process called hydrogenation. In this process,the liquid vegetable oil also turns solid.

Some TFA is found naturally in small amounts meat and dairy products. The health effects of these naturally occurring TFA are still being studied and thus no conclusion can be drawn on their effect on our health.

What TFA does to our body

Trans fats raise our bad (LDL) cholesterol levels and lower our good (HDL) cholesterol levels.

Eating trans fats increases our risk of developing heart disease and stroke. It is also associated with a higher risk of developing Type 2 diabetes.

Foods that contain TFA

In India,the most common form of trans fatty acid is present in partially hydrogenated vegetable fat,commonly known as “Vanaspati Ghee”,sold under the brand names like Dalda,Rath,Sarathi,Panghat. All foods that are cooked with partially hydrogenated fat contain high levels of TFA. This would also include most cakes and pastries,patty,rusk,sweets made with Vanaspati,biscuits and potato chips.

Why some food processors still use trans fats

Trans fat is used by food processors because it is an easy and cheap option to replace desi ghee. Moreover,they are easy to use,inexpensive to produce and have a longer shelf life. Trans fat gives food a desirable taste,shape and texture. Many restaurants and fast-food outlets thus use trans fats to deep-fry foods. Oils with trans fats can be used many times over in commercial fryers and they are also used in bakery products.

How to limit trans fats intake

• Avoid using “Vanaspati” in your kitchen.

• Avoid using food items prepared in “Vanaspati” or margarine.

• While frying poori,bhatura or paranthas at home,do not heat the oil for long.

• Always throw away used oil. Any oil left over after frying should not be re-used.

• Avoid using a single type of oil/fat for cooking,keep changing oil every month.

• Avoid using ready-to-cook mixes (dosa,idly,gulabjamun etc that are available in the mar kets) for preparing foods,as they have a higher chance of containing trans fats.

• Check the nutrition facts label on packaged food items for TFA content.

• Check the ingredient list on packaged foods for words like “shortening”,“partially hydrogenated vegetable oil” or “hydrogenated vegetable oil”. These are nothing but trans fats.

• Avoid processed foods like cookies,chips,cakes and patty.

• While eating out,ask the server what oil is being used to prepare your food. If possible,request for a healthier oil. Try to avoid deep-fried foods.

Tips & warnings

• Small amount of trans fat occurs naturally in meat and diary products,so choose lean cuts of meat and low-fat dairy products.

• If a label says “0” trans fat,it can still contain 0.5 grams trans fats per serving or less.

With a large number of studies coming from developed countries showing the harmful effects of trans fats,our government should take firm action in issuing guidelines against the use of TFA in food preparation units and promoting further studies on trans fats.

Dr Misra is the chief of the Department of Diabetes and Metabolic Diseases,Fortis Hospital,New Delhi

Bhardwaj belongs to the Center for Diabetes,Obesity & Cholesterol Disorders,New Delhi