Do you know what trans fats are? We teach you how to identify them
Trans fats are a type of fat (unsaturated fatty acids) that is industrially transformed from liquid oil to solid fat with a hydrogenation process by adding hydrogens.
This process allows the oils to be more stable and to oxidize less. They also help make food more durable, have better flavor and texture. This is why in the industrial food industry they are used so much.
Trans fats (TFAs) are also known as trans fatty acids or trans fats.
This type of fat causes great damage to our health because:
Increase the risk of heart diseasesomething that has been demonstrated through numerous studies.
They favor the narrowing of the arteries hindering the passage of blood. It has even been calculated that an intake of 5 grams daily increases the risk of cardiovascular disease by 25%. This is why doctors recommend doing cardiovascular exercises, to help counteract the effect of trans fats in our body and have better cardiovascular health.
It has been shown that also increase the risk of depression.
They are more difficult for our body to assimilate, so generate obesity more easily in those people who abuse them.
They also increase bad cholesterol and reduce good cholesterol. In addition to increasing the chances of suffering type II diabetes.
Find out where the famous trans fats are found from:
For all these reasons, it is essential to recognize in which foods they are present in order to regulate their intake. Broadly speaking, we can say that the Trans fat They are present in pre-cooked food, snacks, frozen chips or industrial pastries. Although there are other foods, such as pork and lamb, butter and milk, which naturally contain this type of fat in small amounts.
If we ingest them through fresh foods (such as milk or pork and lamb meat) nothing happens if it is in recommended amounts, since they have a reduced amount of trans fats and the body has the time and sufficient capacity to assimilate and eliminate them from the body.
The problem appears when the amount we eat is greater than what we can regulate. For this reason we must control the foods we eat, especially the industrial ones because they also have more ingredients that are not recommended for the human body.
We recommend that you look carefully at the label before putting things in the cart. Labels generally do not openly declare the presence of trans fats in food, a trick to detect this type of fat is to check if the label of the product in question details the presence of fat “partially hydrogenated”. If so, almost 100% will have trans fats.
Learn how to substitute foods with trans fats for others without
As most industrial manufacturing products have these fats, to reduce their consumption we must reduce or completely eliminate the intake of these foods. This process can be complicated, since most foods contain this fat.
The WHO recommends that less than 1% of our daily calories should come from trans fats.
Substitute foods that have trans fat for foods that have polyunsaturated or monounsaturated fats. for example, we will change butter or other solid fats for olive oil. Strong margarine by soft margarine.
If we eat away from home, we can ask what type of fat the food is cooked with.
Instead of eating meats that have this fat, we can change it to skinless chicken, turkey or fish. If we still want to eat red meat, we are going to make sure that they are lean cuts and that we remove the visible fat before cooking it.
Whole dairy will be changed to low-fat or fat-free dairy. We can increase the consumption of fresh fruit and vegetables.
To prevent saturated fat from being produced when we cook food, it is preferable to cook in the oven or on the grill instead of in the fryer.
We must avoid sauces based on cream or cheese. If you prepare them yourself, we can replace these foods with skimmed milk or cheese.
We can substitute a whole egg for two egg whites.
Cook with herbs, lemon juice or spices instead of butter.
At ictiva we want to promote good habits for your health, we encourage good eating habits and a lifestyle in which sport is part of your day to day. On our website you will find a section on diets, to help you eat healthy. In each of them you will find nutritional information. To know at all times what you are eating.
Exercise is a fundamental part of eliminating body fat, in our home gym you will find all kinds of exercises that will help you burn those extra calories.
In ictiva, your gym at home,You will find more than twenty rooms for physical activity, adapted to your objectives and conditions, as well as specific plans that include diets. try it free.