Why Are Trans Fats Bad For You? The Disturbing Truth

There is a lot of disagreement in nutrition. But one of the few things people actually agreeon is the unhealthy nature of trans fats.

Fortunately, consumption of these horrible fats has gone down in recent years and decades. But we are still eating way too much of them, which has various detrimental effects on health.

This article takes a detailed look at trans fats… what they are, why they’re so bad for you and how to avoid them.
What Are Trans Fats?

Trans fats, or trans fatty acids, are a form of unsaturated fat. Unlike saturated fats, which have no double bonds, unsaturated fats have at least one double bond in their chemical structure.

This double bond can be either in the “cis” or “trans” configuration, which relates to the position of hydrogen atoms around the double bond.

Basically… “cis” means “same side,” which is the most common structure. But trans fats have the hydrogen atoms on opposite sides, which can be a problem.

Natural vs Artificial Trans Fats
Natural trans fats have been part of the human diet ever since we began eating the meat and dairy from ruminant animals (such as cattle, sheep and goats).

Also known as ruminant trans fats, they are completely natural, formed when bacteria in the animal’s stomach digest grass.

These trans fats typically make up 2-5% of the fat in dairy products and 3-9% of the fat in beef and lamb.

However, dairy and meat eaters do not need to be concerned.

Several review studies have concluded that a moderate intake of ruminant trans fats does not appear to be harmful.

The most well-known ruminant trans fat is conjugated linoleic acid (CLA), which is believed to be beneficial by many and often consumed as a supplement.

It is found in relatively large amounts in dairy fat from grass-fed cows, which is extremely healthy and linked to a reduced risk of heart disease.

However… the same positive things can NOT be said about artificial trans fats, otherwise known as industrial trans fats or hydrogenated fats.

These fats are created by pumping hydrogen molecules into vegetable oils. This changes the chemical structure of the oil, turning it from a liquid into a solid.

This process involves high pressure, hydrogen gas, a metal catalyst and is highly disgusting… the fact that anyone would consider them suitable for human consumption is baffling.

After they have been hydrogenated, the vegetable oils have a much longer shelf life and are solid at room temperature, with a consistency similar to saturated fats.

Although humans have been consuming natural (ruminant) trans fats for a very long time, the same is NOT true for artificial trans fats… which are seriously harmful.

How to Avoid Trans Fats
Big improvements have been made in recent years, although trans fats are still present in many processed foods.

In the US, manufacturers can label their products “trans fat free” as long as there is less than 0.5 grams of trans fats per serving.

You can see how a few a “trans fat free” cookies could quickly add up to harmful amounts.

To make sure you’re avoiding trans fats, read labels. Don’t eat foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list.

Unfortunately, reading labels isn’t enough in all cases. Some processed foods (like regular vegetable oils) can contain trans fats, without any indication on the label or ingredients list.

One US study that analyzed store-bought soybean and canola oils found that 0.56% to 4.2% of the fats were trans fats, without any indication on the packaging.

In order to avoid trans fats, the best thing you can do is eliminate processed foods from your diet.Choose real butter instead of margarine, and olive oil or coconut oil instead of harmful vegetable oils… and make time for home-cooked meals instead of fast food.

How to create a balanced meal

The carbohydrates, fats and proteins in the foods we eat provide our bodies with energy to fuel our physical activity and digestion, as well as powering our energy-hungry brains.

While our bodies can derive energy from all three of these food components, consuming each in the proper proportion will help you achieve balanced nutrition, maintain energy levels throughout the day, and contribute to longer-lasting satiety.
Below are the categories for each food group:

VEGETABLES AND FRUITS
Half of each major meal you consume should be vegetables or fruits. Because fresh fruits and vegetables are high in both water and fiber, and low in fat, these foods are typically low in overall calories. Thus, meals that are composed primarily of vegetables and/or fruits can help you control your total calorie intake. Also, fruits and vegetables provide high concentrations of vitamins, minerals and antioxidants, compounds that facilitate cellular repair, can help to prevent cancer and maintain overall health. Particular group of nutrients are associated with each vegetable or fruit color group. For example, dark leafy greens are typically high in both iron and folic acid, while orange and yellow fruits and vegetables often contain potassium and vitamin C. Thus, by consuming a wide range of colors, you are more likely to achieve optimal levels of each vitamin and mineral.

GRAINS AND FIBER
A quarter of your main meals should be comprised of grains, but these come in a number of forms, so you’ll have to be an attentive shopper to be sure you choose ones that give you nutritional benefit. There are two kinds of carbohydrates we’ll discuss here. The first is refined, or “simple”, carbohydrates, which means the sugars are broken down and therefore are much more quickly absorbed by your body. Simple sugars can lead to blood sugar spikes right after the meal, and these levels can then quickly fall after your body stores or uses the energy from the sugars you consume. Sugar is one form of energy for your body, and so when your blood sugar goes up, you’ll typically feel energized…aka a “sugar high”. But, when it falls quickly, you can be left feeling tired, and craving the high level again, which can propagate a vicious cycle of consuming more food and more calories to re-achieve that sensation. Steady levels of sugar in your blood are much more desirable, they can help reduce overeating and help you avoid the roller coaster feelings associated with oscillating high-then-low blood sugars.

Complex carbohydrates are the second type of carbohydrate we will discuss and are consumed in a less broken-down form. Therefore, it takes your body longer to digest them, keeping your blood sugar levels more level, and leaving you feeling fuller for a longer period of time. There is a standardized scale, called the “glycemic index” which rates foods on the degree of blood sugar elevation a person experiences after consuming certain foods. Using this scale may help you to choose foods that keep your blood sugar levels more steady.

Fiber is another component you can add to your diet and has many health benefit including helping you feel full and slowing sugar absorpt

PROTEIN
The keys to optimal protein consumption are quality and moderation. Most North Americans consume more than the recommended daily allowance (RDA) for protein. Rich sources of protein include meats, soy, legumes and nuts. However, it is important to bear in mind that many other foods in the diet, including grains and dairy, also contain protein, and thus contribute to overall protein intake. In selecting high quality meats, look for unprocessed meats and limit those meats that are high in saturated fat. (i.e. beef, lamb and pork other than tenderloin). A good rule of thumb for meat-eaters is to limit meat intake to one serving per day (or two small servings).

Some proteins such as salmon, nuts such as walnuts, pecans and hazelnuts, along with some oils such as flaxseed oil are loaded with Omega-3 fats. Intake of these fats have been suggested to decrease heart disease and stroke risk.1 The data is mixed on whether Omega-3 fat intake can help decrease the risk of cancer, with the most convincing data revolving around breast cancer reduction, according to the American Cancer Society.2 In order to enjoy the benefits of omega-3 fatty acids, consider incorporating regular consumption of fish into your diet.

FATS
Appropriate levels of healthy fats in the diet are important for many reasons. Our bodies use fats in many ways. The membranes of all the cells in our bodies are made of fats, a layer of fat under of skin keeps us warm, and, fat stores provide energy when supplies of glucose run out. As with protein, quality and moderation are crucial. In addition, fats called “trans fats” and are added to extend the shelf life of processed foods.

Consumption of these fats may increase your “bad” or LDL cholesterol, and lower your “good” or HDL cholesterol. Avoiding this sort of fat as much as possible will have heart-protective qualities. Look for unprocessed oils (such as extra virgin olive oil), and steer clear of processed foods in order to avoid trans fats as much as possible.

BEVERAGES
Water, and unsweetened tea and coffee are better choices than sweetened beverages. Teas can include herbal infusions, which offer caffeine-free options. Many sweetened beverages contain high fructose corn syrup, which is a simple carbohydrate, and, as above, can lead to blood sugar spikes, adds extra calories and typically won’t keep you feeling full for too long.

If you follow the basics of creating this healthy plate, you'll be on your way to feeling your best and obtaining optimal health! Stay tuned for more articles on healthy eating and tips to help you make good dietary choices!

10 Ways to Add Healthy Fats to The Diet

One of the most common mistakes people make on a low-carb diet is not eating enough fat. If you eat low carb AND low fat, that leaves you with nothing but protein. If you eat nothing but protein, you will eventually start feeling hungry, crappy and abandon the diet.

Every population that has thrived on a low-carb diet, such as the Inuit or Masai, have eaten lots of fat. They cherished the fatty parts of the animal and the organs. To them, “lean meat” was dog food.

Here are 10 things you can do to make sure that you eat enough fat on a low-carb diet.Be aware that you do NOT have to do all of these, they are merely suggestions if you struggle to get enough fat in your diet.

1. Choose The Fattier Meats and Fishes

At the grocery store, choose the fattier cuts of meat, preferably from grass-fed/pastured animals. Stay away from the chicken breasts, the lean steaks and the pieces where the fat has been removed.
Choose fatty fish like salmon. They’re tastier, fattier and healthier.

2. Use More Fat When Cooking



If you have some remnants of “fat phobia” after decades of brainwashing by the media, now is the time to get over it. I suggest you face your fears and put oodles of fat on your food when cooking. A few tablespoons of butter or coconut oil can easily give a bland, dry meal a powerful richness, plus they go with just about anything.
Olive oil is also excellent to add some flavor and richness to a salad. For high-heat cooking, choose saturated fats.

3. Take Cod Fish Liver Oil

There are many good reasons to take a fish oil supplement, adding fat to the diet is one of them.
One tablespoon of cod fish liver oil will also give you plenty of Vitamin D3, Vitamin A and Omega-3s.

4. Eat Eggs, Nuts and Avocados



Eggs are among the healthiest foods on the planet. Very satiating, incredibly nutritious and contain an excellent ratio of amino acids. Eggs are also high in saturated fat and cholesterol, which is a good thing if you ask me. Choose pastured and/or Omega-3 enriched eggs.

Nuts are very nutritious and also high in fat. Eat a handful of nuts a few times a week and you will up your fat intake quite a bit while satisfying your body’s need for other important nutrients like magnesium and Vitamin E.

Avocados are another healthy, delicious, high-fat food. You can eat an avocado with almost anything and it is very rich in healthy monounsaturated fats.

5. Put Heavy Cream in Your Coffee

It’s delicious and tends to have an appetite reducing effect. If I start to get a little hungry and there’s a while until my next meal, a cup of coffee with some heavy cream will usually take care of it.

6. Eat Mayonnaise and Guacamole

A great way to include more fats in your low carb meal plan is to use condiments like mayonnaise and guacamole. They are nutritious, high in fat and go with almost anything.Just make your own or at least read the ingredients labels before buying.If you choose to make your own mayo, use butter and olive oil instead of any nasty vegetable oils.

7. Use Sauces Like Bearnaise

There are many sauces you can eat, for example Bearnaise that is composed mostly of butter and egg yolks. Any sauce that uses lots of butter, heavy cream or other high-fat foods is a great addition to pretty much any meal.

8. Use Fatty Cheeses



You can use full-fat cheeses to turn any bland meal into a delicious treat. I often put some cheese on my foods, but occasionally I just eat it raw as a snack.

9. Eat Some Dark Chocolate

Another high-fat food that you may be pleased to read about is dark chocolate. If you choose a brand that is organic and has a high cocoa content (70-90%) then it will be a great source of antioxidants and healthy fats. Think of it as an occasional treat, not a meal.

10. Eat Bacon

This one speaks for itself.