How to Protect Yourself From Trans Fats?

How to Protect Yourself From Trans Fats

How to Protect Yourself From Trans Fats? Trans fatty acids are found in many foods. The artificially hydrogenated fats are dangerous because our body cannot process them.

Trans fats are unhealthy. In the US, trans fats were banned back in 2015. Manufacturers have three years to convert their production. This measure aims to prevent thousands of heart attacks each year. In Europe, trans fats are still allowed in food production. There are no limit values or labeling requirements. Consumers can best protect themselves by avoiding ready-made products and making their own pizza or french fries.

What are Trans Fats?

Trans fatty acids (also called trans fats) are unsaturated fatty acids that have a double bond between two carbon atoms. They arise during the industrial hardening of vegetable fats. The technology is cheap and converts, for example, liquid fats into harder shortening or into spreadable fats. During the hardening process, additional hydrogen is added to the product. This also makes the treated fats more durable.

Where Do Trans Fatty Acids Occur?

Trans fats are mainly found in industrially hardened vegetable fats. Trans fatty acids are also formed when frying, grilling and heating unsaturated fatty acids. The unhealthy fats are also found in low concentrations in natural foods such as meat fat (beef, sheep) or milk fat. According to the Nutrition Society, you will find trans fats mainly in these foods:

  • Peanut butter
  • All types of breading (schnitzel, chicken, fish fillets)
  • French fries
  • Puff pastry
  • Frozen pizza
  • Dry soups
  • Snacks
  • Confectionery
  • Ready-made cake
  • granola bar
  • Nut and nougat creams
  • Cracker
  • Crisps
  • Beef and lamb fat (small amount)
  • Milk (small portion)

Why are Trans Fats so Unhealthy?

Trans fatty acids stick to our cell walls and nerves and clog the bloodstream. Even consuming small amounts doubles the risk of cardiovascular diseases such as heart attacks , strokes, arteriosclerosis and diabetes . Foods containing trans fat make cholesterol levels worse.

They increase the “bad” LDL cholesterol and lower the “good” HDL cholesterol. ”The LDL cholesterol can be deposited in the blood vessels and promotes vascular diseases such as arteriosclerosis. In addition, trans fats change the fatty acid pattern in the cells and in the blood. The Nutrition Society (DGE) therefore recommends consuming less than one percent of daily food energy in the form of trans fatty acids.

How to Protect Yourself from Trans Fats:

  • Pay attention to the note” without hydrogenated fats” when shopping.
  • Do not use finished products.
  • Bake and cook yourself as much as possible.
  • Prepare your meals with low fat content.
  • Use special frying oils (sunflower oil, rapeseed oil, olive oil ) or heat-resistant coconut fat for frying.
  • Harmful fats are produced when smoke is formed.
  • Use fat only once and clean your pan thoroughly after each frying.
  • Duration Heated frying oils are particularly harmful. Do not order fried food in the restaurant.


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