List of foods with trans fats that increase the risk of cardiovascular disease. Mihaela Bilic: “If nature didn't invent them, it means we don't need them”
Trans fats remain some of the most harmful types of fat in the diet, and European legislation strictly limits their presence in products. However, a multitude of foods have them in their composition, which makes them difficult to avoid. Nutritionist Mihaela Bilic draws attention to the risks associated with the consumption of these fats.
Read the label and choose quality, the nutritionist advises. PHOTO FB Mihaela Bilic
“Avoid TRANS fats. As of 2020 in Europe it has been regulated the content of TRANS fats in food. The decision adopted by the European Commission says the following: «the content of TRANS fatty acids (other than those naturally present in animal fat) in food intended for consumption must not exceed 2g per 100g of fat». In other words, it doesn't matter how fat he is, the important thing is that he's not TRANS!”, explains Mihaela Bilic in a Facebook post.
What are trans fats and why are they dangerous?
The nutritionist shows what is the seemingly minor characteristic that gives trans fatty acids a harmful effect in the body:
“What do trans fatty acids mean? Biochemistry gives us the answer: they are unsaturated fatty acids with at least one double bond in the TRANS position, unlike the unsaturated fatty acids in the body, which have a double bond in the CIS position. Where do TRANS fatty acids come from? We have 3 possibilities: There are natural TRANS fatty acids, produced by the stomach of ruminant animals (cow, goat, sheep), present in small quantities in meat and dairy products.
Most of the TRANS fatty acids have a technological origin and are produced by industrial processes such as the hydrogenation of vegetable oils. The objective of this method is to transform liquid oils into solid fats (margarine type). Trans fatty acids can also form during the frying process, if the oil is heated to high temperatures, regardless of whether the frying is domestic or industrial”.
The well-known doctor also explains in which products there are trans fatty acids:
“Those of natural origin, which do not fall under this «regulations»it exists in meat, sausages and cheeses obtained from ruminants – pork is excluded! Those of technological origin are found in most processed food products: pastry and bakery products, pizza, popcorn, biscuits, semi-prepared and frozen food, packaged desserts, sauces of any kind or poor quality chocolate. In short, everything that contains margarine, hydrogenated or partially hydrogenated vegetable fats, has TRANS fatty acids. What are the arguments for their use on an industrial scale? The low price – compared to butter, the fact that they are stable, resistant to rancidity and give a firm consistency to the final product”, shows the nutritionist.
“Excessive consumption of them increases the risk of cardiovascular disease. The main impact is on cholesterol”
The consumption of trans fatty acids leads to an increase in the risk of cardiovascular diseases, by lowering “good” cholesterol and increasing “bad” cholesterol, emphasizes Mihaela Bilic:
“What effect do TRANS fatty acids have on health? There is no direct negative effect, but their excessive consumption increases the risk of cardiovascular diseases. The main impact is on cholesterol: it decreases the protective HDL fraction and increases the LDL fraction, i.e. the bad cholesterol. Remember: the increase in the risk of cardiovascular diseases does not occur with the consumption of natural TRANS fatty acids from meat and cheese!”.
“Avoid products that have hydrogenated vegetable fats in the ingredient list”
Mihaela Bilic recommends consumers to choose products that are as little processed as possible and to read the labels carefully:
“Conclusion? Eat less packaged/processed/industrialized and ultra-processed products. If we're going to eat a croissant, it deserves to be with butter! Read the label and choose quality, even if it means a higher price. And avoid products that have hydrogenated vegetable fats in the ingredient list, if nature didn't invent them, it means we don't need them!”.
