Trans Fats and Saturated Fats: Why You Should Avoid Them
Good fats are absolutely essential to your diet, they play a crucial role in maintaining cardiac function, reducing inflammation and assisting the absorption of vitamins. However, you don’t want to eat too much fat because it will slow down the progress of your weight loss.
One type of fat you want to be aware of is saturated fat. This type of fat is a bad fat, and it is something you want to get rid of, right?. Before we throw out any butter or cheese from our fridge, let us take a look at trans fats and saturated fats.
The main difference between trans fats and saturated fats is that trans fats are created in an industrial process, while natural saturated fat is only found in foods like dairy and red meats.
In this article, we will look at trans fats and saturated fats, their sources, why they are bad, and how to reduce the them in our diets.
Trans Fats and Saturated Fats: Which Fat is Unhealthy?
Trans fat is widely known to be bad for health. It is typically found in foods that are processed or fried and is considered a type of unsaturated fat. The only way to remove trans fat from your food is to avoid processed foods.
Studies has shown that high levels of trans fats in excess of 7% energy increased serum LDLs and reduced HDLs.
However, despite the continued use of partially hydrogenated fats in food products, the average intake of trans fatty acids in most western diets does not exceed 2% of total energy intake, and at this level of intake these fats are unlikely to exert adverse effects on serum lipoproteins.
Saturated fats are one type of fat in the foods we eat. Most of them comes from dairy, meat, and poultry. Eating too many foods high in saturated fats can be bad for your health. By swapping saturated fats with unsaturated fats, you may lower your risk of heart diseases.
The Difference Between Trans Fats and Saturated Fats
Saturated fats consist of straight chains of carbon atoms which pack together tightly in phospholipids and lipoproteins.
In contrast, carbon double bonds in the cis configuration of MUFAs and PUFAs introduce a kink into the carbon chain.
The partial hydrogenation of MUFAs and PUFAs during the industrial processing of foods for the purpose of solidifying unsaturated oils results in a loss of this kink as the fatty acid assumes a straight trans configuration that looks similar to that of saturated fatty acids.
Why Trans Fats And Saturated Fats Are Bad For You
Coronary heart disease deaths is as a result of eating too much trans fatty acids and saturated fatty acids. A study has shown that high trans fat intake increases the risk of coronary deaths by 34%. This is due to the effect on lipid levels. Trans fat increases bad cholesterol while lowering good cholesterol levels. Trans fats and saturated fats has no known health benefits.
Reasons trans fats and saturated fats are not good for you:
- They have no health benefits
- High LDL cholesterol and low HDL cholesterol in your blood
- Builds up plagues in your arteries leading to several heart diseases.
- Increases obesity and overweight
- There’s high blood pressure
How to Reduce Trans Fats and Saturated Fats in Your Diet
The best strategy is not just to limit saturated fats but also substitute them with healthier unsaturated fats. Studies show that swapping saturated fats for unsaturated fats may have health benefits. It can help lower bad cholesterol and reduce the risk of heart disease.
To limit the amount of trans fats and saturated fats you eat:
- Choose lower fat and lean options of dairy, meat, and poultry such as skim milk, lean beef, and grilled chicken breast without the skin.
- Check nutrition facts label when buying foods from shops. Pay close attention to the specific types of fats listed and choose options that have no trans fats and saturated fats.
- Substitute your diet with low-carbs, fruits and leafy green vegetables.
- Eat foods containing unsaturated fatty acids, mainly MUFAs and PUFAs.
- Take omega-3 supplement, a good source of HDL cholesterol.
There are many different types of fats, and not all are bad. These fats provide energy and essential fatty acids. Trans fats and saturated fats are types of fats that contain different amounts of bad cholesterol. Trans fats and saturated fats are known for being bad for our health.
I hope you enjoyed this article about trans fats and saturated fats. With this knowledge you can make the most of your diet choices when it comes to choosing the best fats for your body.