{"id":35314,"date":"2022-10-13T15:01:22","date_gmt":"2022-10-13T13:01:22","guid":{"rendered":"https:\/\/getindya.com\/?p=35314"},"modified":"2026-11-03T17:11:47","modified_gmt":"2026-11-03T16:11:47","slug":"trans-fats-diet","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/trans-fats-diet\/","title":{"rendered":"Trans fats: should you remove them from your diet?"},"content":{"rendered":"\n

Fats <\/span>often get<\/b><\/a> a poor reputation, but there is no need to stop eating them. We have explained why before. What about <\/span>trans fats<\/b>, though?<\/span><\/p>\n

Are they healthy? What exactly are they, where are they found and do they belong in a healthy lifestyle?<\/span><\/p>\n

Our <\/span>sports nutritionists<\/b> answer your questions below.<\/span><\/p>\n

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What are trans fats?<\/span><\/h2>\n

What makes them different from other fats?<\/span><\/p>\n

Industrial trans fats can be produced when <\/span>vegetable fats<\/b> undergo <\/span>partial hydrogenation<\/b>, altering some double bonds in their fatty acid chains. The aim is to <\/span>produce a solid fat<\/b> from <\/span>vegetable oils<\/b> that are usually liquid.<\/span><\/p>\n

Technologically, the aim is to <\/span>change the consistency<\/b> of <\/span>vegetable oils<\/b> to resemble fats in <\/span>animal-derived products<\/b>.<\/span><\/p>\n

Some historical <\/span>margarine<\/b> formulations used sunflower or soya oil that was <\/span>partially hydrogenated<\/b> to give it a butter-like texture while remaining <\/span>plant based<\/b>. Not all margarines are made this way.<\/span><\/p>\n

If <\/span>partially hydrogenated oils<\/b> sound unfamiliar, we will explain the process shortly.<\/span><\/p>\n

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\"Margarine<\/p>\n

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Why are trans fats unhealthy?<\/strong><\/h3>\n

Let’s address the main question: <\/span>are trans fats healthy<\/b>?<\/span><\/p>\n

The answer is <\/span>no<\/b>. At INDYA, we usually avoid absolute statements and focus on <\/span>personalisation<\/b>, giving your body what it needs rather than following whatever supposedly works for everyone.<\/span><\/p>\n

In this case, <\/span>industrial trans fats offer no health benefit<\/b>.<\/span><\/p>\n

Consumption is associated with an <\/span>increased risk of cardiovascular disease<\/b> and <\/span>higher mortality<\/b>. Regular intake raises <\/span>blood LDL cholesterol<\/b>, often called bad cholesterol, and <\/span>triglycerides<\/b>. It also lowers <\/span>HDL cholesterol<\/b> and increases <\/span>inflammatory markers<\/b>.<\/span><\/p>\n

They sound less appealing now, right?<\/span><\/p>\n

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\"Athlete<\/p>\n

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How do trans fatty acids form?<\/span><\/h2>\n

Let’s return to partially hydrogenated oils.<\/span><\/p>\n

Trans <\/span>fatty acids<\/b> also occur in some <\/span>natural foods<\/b>, including dairy. A <\/span>fatty acid’s <\/b>cis<\/i><\/b> double-bond arrangement can change to <\/span>the <\/b>trans<\/i><\/b> arrangement through <\/span>biohydrogenation<\/b>. This natural process happens in the rumen of <\/span>ruminant mammals<\/b> such as cows, through the action of <\/span>bacteria<\/b>.<\/span><\/p>\n

What about industrially produced trans fats? How does that process work?<\/span><\/p>\n

During <\/span>hydrogenation<\/b>, <\/span>hydrogen<\/b> is added with the help of a <\/span>catalyst<\/b>, <\/span>saturating some unsaturated bonds in the oil<\/b> and increasing its <\/span>melting point<\/b>. The reaction is accelerated by <\/span>high pressure and temperature<\/b> and a <\/span>catalyst<\/b>, often a metal such as nickel or palladium.<\/span><\/p>\n

With a higher melting point, <\/span>hydrogenated fats<\/b> require a <\/span>higher temperature<\/b> to become liquid and can therefore remain solid at room temperature.<\/span><\/p>\n

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\"Non-hydrogenated<\/p>\n

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Which foods contain trans fats?<\/span><\/h2>\n

Where might <\/span>trans fats<\/b> be found?<\/span><\/p>\n

Knowing what to look for helps you choose suitable alternatives.<\/span><\/p>\n