The effects of trans fats

The effects of trans fats

The effects of trans fats

Fats are an important part of our nutrition and have different functions in the body. They serve as an energy supplier, protect our organs and are involved in the production of hormones. However, there are certain types of fats that can have a negative impact on our health. Trans fat are one of these unhealthy fats that occur in many processed foods. In this article we will deal more closely with the effects of trans fats on the body and find out why it is important to limit your recording.

What are trans fat?

Trans fat are a kind of fats that occur through a chemical process called partial hydrogenation of vegetable oils. In the partial hydrogenation, unsaturated fatty acids are converted into saturated fatty acids. This improves the durability and stability of oils, which is attractive for the food industry. Trans fats are often used in food production to improve the consistency of food and extend their durability. They occur in many processed products, such as in margarine, baked goods, snacks and fried foods.

Health effects of trans fats

Trans fats have been shown to have negative effects on health. Your consumption can increase the risk of various diseases and lead to health problems. Here are some of the most important effects of trans fats:

increased risk of heart diseases

Trans fat have a disadvantageous influence on the cholesterol level in the body. They increase the LDL cholesterol (the so-called "bad" cholesterol) and at the same time lower the HDL cholesterol level ("good" cholesterol). This imbalance in cholesterol levels can lead to deposits in the arteries, which increases the risk of heart diseases such as heart attacks and strokes.

increased risk of diabetes

Regular consumption of trans fats was also associated with an increased risk of diabetes. Studies have shown that trans fats can promote insulin resistance, which leads to an increase in blood sugar levels. Long-term exposure to trans fats can lead to the development of type 2 diabetes.

inflammation in the body

Trans fat can lead to chronic inflammation in the body. Inflammation play an important role in the development of diseases such as obesity, heart diseases, arthritis and certain types of cancer. Regular consumption of trans fats can increase the risk of these inflammatory diseases.

weight gain and obesity

Trans fat has a high energy density and contribute to weight gain and obesity. They contain more calories per gram than other fats and can influence the feeling of satiety. Studies have shown that the consumption of trans fats is connected to an increased belly fat percentage and an increased body weight.

Negative effects on the brain function

Trans fat can also have negative effects on the brain function. Studies have shown that a high consumption of trans fats is associated with an increased risk of cognitive impairments and memory disorders. Trans fats can influence the brain cells and promote inflammatory processes in the brain.

How can we reduce the consumption of trans fats?

In order to reduce the consumption of trans fats and to minimize their negative effects on health, there are some measures that we can take:

Read the food labels

When purchasing food, you should check the labels for trans fats. Read the list of ingredients carefully and pay attention to information such as "partially hydrated oil" or "trans fat". Try to avoid products that contain trans fats or to reduce their consumption.

Choose healthy fats

Replace Trans fat with healthy fats in your diet. Healthy fats such as unsaturated fatty acids (e.g. in avocado, olive oil, nuts and seeds) and omega-3 fatty acids (e.g. in fats such as salmon, mackerel and sardines) have positive effects on health and are recommended to replace trans fat.

Choose fresh food

Fresh, unprocessed foods usually contain less trans fats than processed foods. Choose fresh fruits and vegetables, whole grains, lean meat and low-fat dairy products to reduce transfett consumption.

own cooking

By cooking yourself, you have control over the ingredients and can avoid trans fats. When cooking, choose healthy fats such as olive oil or rapeseed oil instead of trans fats.

Limit fast food and ready meals

Fast food and ready meals often contain high amounts of trans fats. Try to limit the consumption of these foods and prefer yourself prepared meals with fresh ingredients.

FAZIT

Trans fats are unhealthy fats that can have negative effects on health. Their consumption increases the risk of heart diseases, diabetes, inflammation, weight gain and impairments of brain function. It is important to reduce the consumption of trans fats by reading the labels on food, choosing healthy fats, prefers to prefer fresh foods, cooks themselves and limited fast food and ready meals. By removing trans fats from our diet, we can help improve our health and reduce the risk of different diseases.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com