You’ve certainly heard about trans fats, but do you know how bad they can be for our health? This fat is synthesized in the industries from the hydrogenation process and unlike the others, its consumption is not recommended in any quantity. It is widely used by the food industry for adding flavor and crispness or creaminess. This fat gives texture to food and also increases the shelf life.
Precisely because of this fat, our food gets tastier, but how does it affect our health?
Consequences Of ConsumingTrans Fat
- Reduces HDL- High-density lipoproteins (Good Cholesterol)
- Increases LDL- low-density lipoproteins (Bad Cholesterol)
- Increases the risk of stroke and heart attack
- Produces too much insulin to maintain a normal glucose level
- Harmful to pregnant women and infants
- Increases the risk for the progression of type 2 diabetes
- Obesity
People who are on a weight loss regime should avoid this fat completely. Trans fat hinders fat loss. Our body does not need this type of fat at all! Avoid the foods that carry this evil to achieve a better quality of life. Thus, it is up to us to reduce trans fat from our menu, and for this, we must pay attention to the food label, those foods that have it indicate the presence through the ‘T’ or ‘Contains Trans Fat’. Get used to watching food labels and avoid those that contain trans fat.
Having a balanced diet and making healthy choices is a factor that directly influences your health! It is extremely important to make yourself aware of this type of fat, do not get prone to developing diseases gradually over time due to an unbalanced diet and excess trans fat.
15 trans fat foods which you should avoid
1. Margarine
Margarine is made through an artificial process called hydrogenation, that is, hydrogenated vegetable fat, usually full of trans fats. Do read the packaging of what you eat, if it is industrialized, prefer the products containing coconut oil, butter, or olive oil.
2. Fried foods
Fried items are filled with trans fats to add crispness which tastes great. But this great taste is not so great for our health. Try to avoid oil in your foods as much as possible.
3. Cookies and biscuits
Cookies are loaded with trans fat. The labels may claim to be free from trans-fat but that doesn’t mean that the food is free of trans fats because according to the FDA, the food companies can label food as 0 grams of trans fats if they contain less than 0.5 grams of trans fat per serving. But, we can’t stop at eating just one; several servings can significantly increase your trans fat intake.
4. Microwave popcorn
No wonder, popcorn is a good source of fiber but not the micro-waved ones.
5. Croissant
Croissant tastes delicious but delivers you the highest level of trans fats.
6. Cakes
To impart flavor and add moisture to the cakes, trans fat is used in high quantities. Avoid buying out cakes, instead, make them at home.
7. Frozen Foods
To make the food more stable & preserved, a larger amount of trans fat is added. Frozen food is harmful, give preference to fresh food.
8. Ice Cream
Homemade ice creams are always the best, instead of having store-bought ones which are high in sugar and trans fats.
9. Candies
Candies are yummy but high in sugar, which can build up a load of trans fats in your body.
10. Stuffed Dumplings
The fat content for stuffed dumplings is very high. Try making your healthy dumplings instead.
11. Crispy Crackers
The main source of crispiness in the crackers is trans fat. Trans fat is used in pretty high quantities in the making of crackers. Avoid it completely.
12. Non-Dairy Creamer
Labeled as 0g Trans fat because of the less than 0.5 gram trans fat per serving but it is not true, as they contain partially hydrogenated oil. After all, you’re not going to use just a single tablespoon.
13. Pancakes and Waffles
Instead of buying a ready-made pancake and waffle mix, prepare the batter at home using healthy oil.
14. Instant Noodles
They are deep-fried and loaded with trans fats. Instant noodles hurt our health.
15. Packaged Sandwich
To increase the shelf life of the sandwich, a lot of trans fat is used. It is best to avoid consuming packaged sandwiches.
Eliminate trans fat from your diet to stay healthy and to lose weight. Avoiding the above-mentioned food at once is not easy at all, but day by day, you can remove the harmful foods from your diet and gradually switch to foods high in nutrients and vitamins.
Always prioritize homemade versions of foods over processed ones. This way, you’ll be prioritizing your quality of life. Invest in natural foods, make healthier choices, and take control of your overall fitness.
