Fats often get a poor reputation, but there is no need to stop eating them. We have explained why before. What about trans fats, though?
Are they healthy? What exactly are they, where are they found and do they belong in a healthy lifestyle?
Our sports nutritionists answer your questions below.
What are trans fats?
What makes them different from other fats?
Industrial trans fats can be produced when vegetable fats undergo partial hydrogenation, altering some double bonds in their fatty acid chains. The aim is to produce a solid fat from vegetable oils that are usually liquid.
Technologically, the aim is to change the consistency of vegetable oils to resemble fats in animal-derived products.
Some historical margarine formulations used sunflower or soya oil that was partially hydrogenated to give it a butter-like texture while remaining plant based. Not all margarines are made this way.
If partially hydrogenated oils sound unfamiliar, we will explain the process shortly.
Why are trans fats unhealthy?
Let’s address the main question: are trans fats healthy?
The answer is no. At INDYA, we usually avoid absolute statements and focus on personalisation, giving your body what it needs rather than following whatever supposedly works for everyone.
In this case, industrial trans fats offer no health benefit.
Consumption is associated with an increased risk of cardiovascular disease and higher mortality. Regular intake raises blood LDL cholesterol, often called bad cholesterol, and triglycerides. It also lowers HDL cholesterol and increases inflammatory markers.
They sound less appealing now, right?
How do trans fatty acids form?
Let’s return to partially hydrogenated oils.
Trans fatty acids also occur in some natural foods, including dairy. A fatty acid’s cis double-bond arrangement can change to the trans arrangement through biohydrogenation. This natural process happens in the rumen of ruminant mammals such as cows, through the action of bacteria.
What about industrially produced trans fats? How does that process work?
During hydrogenation, hydrogen is added with the help of a catalyst, saturating some unsaturated bonds in the oil and increasing its melting point. The reaction is accelerated by high pressure and temperature and a catalyst, often a metal such as nickel or palladium.
With a higher melting point, hydrogenated fats require a higher temperature to become liquid and can therefore remain solid at room temperature.
Which foods contain trans fats?
Where might trans fats be found?
Knowing what to look for helps you choose suitable alternatives.
- They have been used in ultra-processed products such as pastries, packaged snacks, ready-made pizzas and burgers.
- Products for vegan diets can also use vegetable margarine in place of animal fats. Read the label: plant-based origin alone does not establish whether a product contains partially hydrogenated fat.
- Some processed fried foods have also used these fats because of their low cost.
They may sound widespread, but the INDYA Sports Nutrition app provides 7000+ recipes designed without industrial trans fats.
3 meal ideas without industrial trans fats
It may seem difficult to avoid trans fats when relying on prepared foods.
What if we make meals at home? You can enjoy convenient favourites in homemade versions with plenty of micronutrients.
Here are three options in the INDYA app that your nutritionist can add to your plan.
- Homemade granola with berries
- Homemade oat, blueberry, banana and honey bar
- Homemade pizza with mozzarella, broccoli and red onion
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