Benefits and Harms of Fats
Let’s talk today about the benefits and harms of fats to our health… These questions have been discussed for centuries, and they are now more relevant than ever.
Table of Contents
-
What are trans fats?
-
Benefits and harms of fats
-
How to limit trans fat consumption?
I suggest an open discussion about the benefits and harms of fats for the human body and health. I will now share my own opinion, and you, dear readers, can share yours in the comments below this post.
What are trans fats?
Trans fats are formed as a result of industrial hydrogenation of unsaturated fatty acids in oils, which changes the properties of the fat. It turns into a solid form — margarine, spread, etc. They are added to:
-
baked goods;
-
sweets;
-
factory-made sauces;
-
ice cream;
-
snacks fried in them.
Puff pastry baked goods are considered champions in trans fat content.
There are also natural trans fats. In particular, they are found in cow’s milk, animal meat (especially in fatty beef, lamb, pork) and are the result of natural transformations under the influence of bacteria in the digestive systems of animals.
Benefits and harms of fats
Regular and excessive consumption of products high in trans fats harms health, as they transform blood cholesterol into an oxidized form. This, in turn, leads to the formation of vascular plaques, increasing the risk of heart attacks and strokes. They also increase the likelihood of developing cancer.
Why are they produced? At the beginning of the last century, industrial scientists did not yet know about their dangers. Thanks to the relatively simple hydrogenation process, the shelf life of margarine increased. It became a profitable and convenient substitute for oil and butter, making baked goods, mayonnaise, and sauces cheaper.
Later, while studying the causes of the spread of vascular, metabolic, and cancer diseases in people, scientists found a link between these illnesses and the consumption of foods high in trans fats. It turned out that molecules of unsaturated fatty acids of a special form are an unnatural building material for cellular systems. Unfortunately, they are still produced today to reduce product costs.
Continuing the discussion about the benefits and harms of fats, let’s determine how much trans fat is not harmful to us.
According to WHO recommendations, only two to three grams per day. It is not easy to eliminate them completely from the diet because they are present in natural foods. For example, in 100 grams of butter, trans fats can reach up to 4% (about 4 grams), in 100 g of beef liver — 0.37 g, and in 100 g of frying fat — over 30 grams.
How to limit trans fat consumption?
Can trans fat formation be avoided when cooking? This can be achieved if you add a mixture of butter and vegetable fats to pastry dough in the following proportion: 50 g butter and 150 g refined oil.
When roasting pork, remove as much fat as possible. The less lard in homemade sausage, the better. Overall, the healthiest meats are rabbit, chicken, and turkey fillets (baked or boiled).
Homemade dishes cooked in butter are healthier than street fast food. Even margarine contains less trans fats compared to confectionery fat used in public catering for frying chips and pies.
The trans fat content will remain low if foods are cooked in preheated oil for no longer than 5–10 minutes. In this time, you can fry, for example, toast, eggs, or a thin cutlet.
Cooking French fries takes longer, so it is healthier to bake them and then brush them with oil.
Friends, now you know about the benefits and harms of fats. If you have your own opinion on this topic or comments about what you have read, please write in the comments.
