Trans fats are the villains that are dangerous to health.
Trans fats are created by converting vegetable fats into solids or semi-liquids by adding hydrogen bubbles to the oil. This is the type of fat that is most dangerous to health. This is because trans fats can increase levels of bad cholesterol and reduce levels of good cholesterol in the body.
Food sources full of trans fats
- Margarine
- Shortening
- Foods that are repeatedly fried
- Non-dairy creamer
- Bakery products such as crackers, cakes, pies, puffs
What diseases can lead to if you eat trans fat?
- Reduces the level of good cholesterol in the blood
- Increases levels of bad cholesterol and triglycerides in the blood.
- Increased total cholesterol levels
- Increases the risk of cardiovascular and cerebrovascular disease, coronary heart disease, and atherosclerosis.
- Increases the risk of developing type 2 diabetes
- Increases the risk of cancer
- Increases the risk of cancer
Protecting yourself from trans fats
- Fat should not exceed 30% of your energy intake per day, or 2-3 teaspoons per meal.
- (1 gram of fat provides 9 calories of energy)
- Trans fat should not exceed 2 grams.
- Unsaturated fat should not exceed 20 grams.
- Read food labels and nutrition facts labels before purchasing products, avoiding labels that say Hydrogenated Oil. Compare the trans fat content of similar products and choose 0.
- Avoid foods made with margarine, such as croissants and cookies.
- Choose to eat good fats, Omega-3, such as fish, tofu, salmon, canola oil, and low-fat, high-fiber foods such as vegetables, fruits, and lean grains.
- Choose the right type of oil. One household should have more than one bottle of oil.
- Stir-fried and normal fried menus use soybean oil and rice bran oil in small quantities.
- Crispy fried menu uses palm oil because it can withstand heat for a longer time.
- Soybean oil should not be used because it contains high levels of unsaturated fatty acids, which easily produces smoke at high frying temperatures and creates polar substances, which are important carcinogens.
Since trans fats are used in a wide โปรโมชั่น ufabet variety of food. We can avoid consuming this type of fat by reducing foods that contain butter, shortening or margarine, avoiding foods that use oil that has been reused for frying, and checking labels every time to reduce the risk of dangerous chronic diseases such as coronary artery disease, diabetes, high blood pressure and clogged arteries.