The fight against trans fats – Has it succeeded?

The appearance of trans fatty acids in today’s nutrition generates much debate. These compounds, formed during the hydrogenation of vegetable oils, often come under scrutiny due to their health risks. The prevailing view in society is that the consumption of trans fatty acids is closely linked to various diseases, including cardiovascular problems. The question of how justified this fear is and whether it is possible to curb this issue is becoming increasingly urgent.

Trans fatty acids are fats that are created during the hydrogenation process that affects vegetable oils. The human body cannot produce these compounds, and excessive intake is not only undesirable but outright harmful. These compounds show significant differences in their effects on the body compared to natural fats, and their excessive consumption can pose serious health risks.

Trans fatty acids used in the food industry, particularly in processed foods like margarine and fast food, are particularly concerning. This is because the hydrogenation process transforms beneficial unsaturated fatty acids, thereby reducing the extent of their positive effects. Therefore, it is important to be aware of the origin and effects of trans fatty acids from a healthy eating perspective.

Why Are Trans Fatty Acids Harmful?

The health effects of trans fatty acids have been demonstrated in numerous studies. The medical literature clearly indicates that a daily intake of 5 grams of trans fatty acids increases the risk of cardiovascular diseases by 23%. This is particularly alarming, as trans fatty acids pose 4-5 times greater risk per gram than saturated fatty acids. Trans fatty acids raise “bad” LDL cholesterol levels while lowering “good” HDL cholesterol levels, which can lead to inflammatory processes and damage to blood vessel walls. These processes accelerate atherosclerosis, which can lead to serious cardiovascular diseases.

Additionally, trans fatty acids can contribute to other health problems, such as diabetes, abdominal obesity, and even certain cancers have been linked to a diet high in trans fatty acids. Experts suggest that if the intake of trans fatty acids were limited, thousands of cardiovascular deaths could be avoided each year, emphasizing the importance of eliminating trans fatty acids from the diet.

How Are They Produced and Where Can We Encounter Them?

The production of trans fatty acids begins with the hydrogenation of vegetable oils, during which liquid oils are transformed into solid fats. This process is technologically advantageous because the fats produced are more stable, have a longer shelf life, and are better suited for frying. Trans fatty acids used in industrial processing are mainly found in margarine and various processed foods.

Although most trans fatty acids come from industrial sources, it is important to mention that naturally occurring trans fatty acids found in the meat and milk of ruminant animals have not shown significant health risks. The proportion of these fatty acids relative to the total fat content is negligible, so their consumption cannot be equated with the trans fatty acids found in processed foods.

Health authorities and the scientific community recommend limiting the maximum intake of trans fatty acids to 1 gram per day, which constitutes 1% of daily energy needs. According to WHO recommendations, the consumption of trans fatty acids should not exceed this amount, and the food industry must also take these guidelines into account.

What Can We Do to Reduce Trans Fatty Acids?

The most important step in reducing trans fatty acids is the conscious selection of foods. Unprocessed foods, such as fresh fruits, vegetables, legumes, and nuts, naturally do not contain trans fatty acids. It is crucial for consumers to thoroughly check food labels and avoid products containing partially hydrogenated fats.

Regulations introduced by authorities also play a significant role in reducing trans fatty acids. For example, many countries have limited the maximum allowable amount of trans fatty acids in foods, thereby reducing the population’s intake. The Danish example, where the sale of foods containing trans fatty acids is strictly regulated, has proven to be very successful in reducing the incidence of cardiovascular diseases.

Consumer awareness and regulations can jointly contribute to the fight against trans fatty acids. Striving for a healthy lifestyle, conscious eating, and avoiding trans fatty acids can significantly improve quality of life and reduce the risk of various diseases.

The issue of trans fatty acids is thus a serious challenge that the scientific community and health authorities are continuously seeking solutions for. However, through conscious eating and appropriate regulations, we hopefully can win the battle against trans fatty acids and secure a healthier future.