But one of the few things that people agree on the nature of the trans fat is unhealthy.
Fortunately, this horrible fat consumption has declined in recent years and decades.
But we are still eating too many of them, several adverse effects on health.
This article takes a detailed look at trans fats ... what they are, why they are so bad for you, and how to avoid them.
What are trans fats?
Trans-fats or trans-fatty acids are one type of unsaturated fatty acids.
In contrast to saturated fatty acids [1] , no double bonds, unsaturated fatty acids have at least one double bond in its chemical structure.
This double bond may be either in the configuration of "cis" and "trans", referred to the position of the hydrogen atoms of the double bond.
Principle ... "cis" means "same side", which is the most common structure. However, the trans fatty acids are not hydrogen atoms at the opposite sides, which can be a problem.
In fact, "trans" in Latin means "the other side" - hence the name trans fats.
This chemical structure is responsible for many health problems.
Conclusion: trans fatty acids not having a specific chemical structure in which the hydrogen atoms are saturated on opposite sides of the double bond of fats.
Natural Vs Artificial trans fats
Natural trans fats are a part of the human diet since we the consumption of meat and dairy products from ruminants [3] animals (such as cattle, sheep and goats).
Also known as trans-fats from ruminant animals are completely natural, produced when bacteria in the animal's stomach to digest grass.
These trans fats are typically 2-5% fat milk [4] products and 3-9% of the fat of the lamb ( 1 , 2 ).
, Dairy products and meat-eaters, however, is not necessary [5] to be concerned.
Several evaluation studies have shown that moderate consumption of trans fats from ruminant seems to be harmful ( 3 , 4 , 5 ).
The most famous of ruminant trans fatty acids linoleic acid conjugated [6] (CLA), the reputed to be beneficial for many and is often consumed as a supplement ( 6 , 7 , 8 , 9 ).
It is in relatively large amounts of milk fat from cows grass, which is very healthy and a linked found lower risk [7] of heart disease ( 10 , 11 ).
However ... the same positive things you can not have trans fats that are said also known as industrial trans fats or hydrogenated fats.
These fats are by pumping hydrogen molecules in creating vegetable oils [8] . This changes the chemical structure of the oil, the (transformed from a liquid to a solid 12 ).
This process involves the high-pressure hydrogen gas, catalyst metal and is very rude ... someone is for human consumption is disturbing.
After being hydrogenated, vegetable oils have a much longer service life and is solid at room temperature, saturated with fat-like consistency.
Although people have (ruminants) consumes natural trans fats for a long time, is not the same for trans fat ... which are seriously harmful.
Conclusion: Natural trans fats are found in animal products, and some are not harmful. Trans fats are made with vegetable oils "hydrogenation" in an aggressive chemical process.
Trans-fatty acids and heart disease risk
In recent decades, many clinical studies have been carried out in trans fats.
In these studies, the human trans-fatty acids were fed (from hydrogenated vegetable oils) instead of other fats or carbohydrates.
The health effects were of the research on risk factors for heart disease such as cholesterol or rated lipoprotein [9] carry the cholesterol.
Replacement of carbohydrates [10] (1% of calories) with trans-fatty acids, LDL ("bad cholesterol") increased cholesterol, but HDL ("good cholesterol") cholesterol does not increase.
However, most other fats tend to raise both LDL and HDL ( 13 ).
Similarly, replacing other fats in the diet of trans fatty acids significantly increased the total / HDL cholesterol ratio and lipoprotein (ratio apoB/apoA1) negative affect, two major risk factors for heart disease ( 14 , 15 ).
But ... more than just risk factors, we also have many observational studies linking trans fats to an increased risk of self (fat heart disease risk 16 , 17 , 18 , 19 ).
Conclusion: Two observational studies and clinical trials have shown that trans fatty acids increase the risk of heart disease significantly.
And insulin sensitivity of type II diabetes
The relationship between trans fats and the risk of diabetes is unclear.
A large study of over 80,000 women found that those who ate the most trans fats have a higher risk for diabetes by 40% (was 20 ).
However, two other studies found no association between trans fat intake and diabetes ( 21 , 22 ).
Several controlled studies in humans have also investigated the trans fats and major risk factors for diabetes, such as blood sugar levels and insulin resistance.
Unfortunately, the results were contradictory ... some studies suggest, evil, others show no effect ( 23 , 24 , 25 , 26 , 27 ).
That is, several animal studies have found, found large amounts of trans fatty acids lead to negative effects on insulin and glucose function ( 28 , 29 , 30 , 31 ).
Most notable is a 6-year study in monkeys was found that a diet rich in high trans fat (8% of calories [11] ) asserts that insulin resistance, abdominal obesity (belly fat) and high fructosamine, a marker High blood sugar levels ( 32 ).
Conclusion: It is possible that trans fats cause insulin resistance and type II diabetes training, but the results of human studies are mixed.
Trans fats and inflammation
Excess inflammation is regarded as one of the best drivers of many diseases, chronic West.
These include heart disease, metabolic syndrome, diabetes, arthritis and many others.
There were three clinical studies of the relationship between trans fatty acids and inflammation.
Two found that trans fats increase inflammation markers such as IL-6 [12] and TNF-alpha [13] by substitution of other nutrients in the diet ( 33 , 34 ).
The third study will replace the butter with margarine [14] and found no difference ( 35 ).
In observational studies, trans fatty acids are associated with an increased inflammatory markers, including the associated C-reactive protein [15] , especially in people who have a lot of body fat ( 36 , 37 ).
As a proof of which, it seems pretty clear that trans fats are an important driver of inflammation [16] ... that can potentially lead to all sorts of problems.
Conclusion: Clinical trials and observational studies have shown that trans fatty acids increase both inflammation, especially in people who are overweight or obese.
Cancer blood vessels
Trans-fatty acids are thought to be the inner lining of the blood vessels of the known damage the endothelium [17] .
When saturated fatty acids were reduced by a 4-week trans fat, HDL-cholesterol by 21% and the ability of the arteries to expand in 29% (affected version 38 ).
Markers of endothelial dysfunction [18] increases, even if the trans fat replaced carbohydrates and monounsaturated fats ( 39 ).
Unfortunately, very few studies have examined the relationship between trans fats and cancer studied.
The study on the health of nurses is trans fat intake (associated risk before menopause with an increased risk of breast cancer after menopause, 40 ).
However, put two evaluation studies that the relationship between the cancer is very low. No convincing associations have (been observed to date 41 , 42 ).
Conclusion: Trans fats can the inner lining of blood vessels are damaged, resulting in a condition known as endothelial dysfunction condition. The effect on cancer risk is less clear.
Trans fats in the modern diet
Hydrogenated vegetable oils (the main source of trans fatty acids) are inexpensive and have a long life.
For this reason, it is found in all kinds of modern processed foods [19] .
Fortunately, because governments and health organizations worldwide have fallen hard against trans fat consumption in recent years.
In 2003, the average American adult consumes 4.6 grams of trans fat per day. It has now to 1.3 grams per day (reduced 43 , 44 ).
In Europe, the Mediterranean countries have been found to have lower consumption of trans fats. This may partly explain their lower risk of cardiovascular disease ( 45 , 46 ).
The FDA has recently decided to withdraw GRAS [20] (Generally Recognized as Safe) for trans fat, although these studies for many years.
But ... even if the consumption of artificial trans-fatty acids, is less than before, is still too high and should be reduced to zero.
Conclusion: The consumption of trans fatty acids has been reduced in recent years. However, the output is high enough to cause damage.
Avoidance of trans fats
Great improvements have been made in recent years, although the trans fats are still present in many processed foods.
In the United States, the manufacturer [21] can be labeled his "trans fat free" products, as there is less than 0.5 grams of trans fat per serving.
It may come as a bit of a "trans fat free" cookies can be seen quickly accumulate in harmful amounts.
To ensure that you avoid trans fats, read labels. Foods that "hydrogenated" or "partially hydrogenated" in the list of ingredients do not eat words.
Unfortunately, the read tag is not sufficient in all cases. Some processed foods (such as ordinary vegetable oils) can trans-fatty acids, no indication on the label or in the ingredient list.
A U.S. study, the soy and purchased analyzed rapeseed [22] showed that 0.56% to 4.2% fats are trans fats, no indication on the packaging ( 47 ).
To avoid trans fats, is the best thing you can do to eliminate processed foods from your diet.
Choose real butter [23] instead of margarine and olive oil [24] or coconut oil [25] instead of harmful vegetable oils [26] and take the time to homemade food ... instead of fast food.
Take Home Message
Ruminants (natural) trans-fats from animal products are safe.
But (artificial) industrial processed foods, trans fats are downright toxic.
Studies have strongly linked trans fatty acids cardiovascular problems, including heart disease.
The consumer also connects with long-term inflammation, insulin resistance and the risk of type II diabetes, especially for people who are overweight or obese.
Although the amount of trans fats in the modern diet [27] from which fuel is still dangerously high.
Unfortunately, the labels of junk food and processed vegetable oils are not always reliable. Many of the products trans "fat free" still contain trans fats.
You have been warned.
Credentials
- ^ saturated fatty acids (authoritynutrition.com)
- ^ Source of the photo. (chemistrybasics.edublogs.org)
- ^ ruminants (en.wikipedia.org)
- ^ Dairy (authoritynutrition.com)
- ^ is not necessary (chriskresser.com)
- ^ Conjugated linoleic acid (en.wikipedia.org)
- ^ lower risk (authoritynutrition.com)
- ^ vegetable oils (authoritynutrition.com)
- ^ lipoprotein (authoritynutrition.com)
- ^ carb (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ IL-6 (en.wikipedia.org)
- ^ TNF alpha (en.wikipedia.org)
- ^ margarine (authoritynutrition.com)
- ^ C-reactive protein (en.wikipedia.org)
- ^ inflammation (www.docsopinion.com)
- ^ endothelium (en.wikipedia.org)
- ^ endothelial dysfunction (en.wikipedia.org)
- ^ processed foods (authoritynutrition.com)
- ^ GRAS (en.wikipedia.org)
- ^ Manufacturer (authoritynutrition.com)
- ^ rapeseed (authoritynutrition.com)
- ^ butter (authoritynutrition.com)
- ^ olive oil (authoritynutrition.com)
- ^ coconut oil (authoritynutrition.com)
- ^ harmful vegetable oils (authoritynutrition.com)
- ^ modern diet (authoritynutrition.com)
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