Trans fats in foods

Trans fats – a term that sounds unsympathetic to most people. But very few people know exactly what is behind this food component: Trans fatty acids are substances that are particularly found in industrially produced food, namely in those with hydrogenated vegetable fats. They can be found in almost all spreads (especially margarine) and frying oil as well as ready meals and fast food products such as baked goods and confectionery, dry soups, French fries, frozen pizza, breakfast cereals, sweet spreads, spray cream, puff pastry and potato chips.

Tips for shopping

When shopping, a look at the list of ingredients on the packaging reveals where trans fatty acids are hidden: In Germany, they do not have to be declared under their name or the abbreviation TFA, derived from the English (Trans Fatty Acids), but they appear under the description “hydrogenated fats”. or “vegetable fat, partly hardened”.

In addition, trans fats are also formed on the domestic stove when frying (from 130 °C) with vegetable oils that have a high proportion of polyunsaturated fatty acids. And they are naturally found in dairy products and in the meat of ruminants (beef, lamb), although their effect – in contrast to the artificially produced TFAs – does not seem to be harmful to humans.

harmful effects

Scientists agree: Foods high in trans fats can affect our health. They increase the proportion of LDL, i.e. “bad” cholesterol, and lower that of  HDL , i.e. protective cholesterol in the blood – and thus increase the risk of  hardening of the arteries ,  coronary heart disease ,  heart attack  and  stroke .

Discussed, but not yet proven, is a negative influence on the sugar metabolism with the risk of  diabetes  and an increase in blood pressure, allergy and cancer risks. A 6-year American study on monkeys has shown that an increased intake of trans fatty acids with food not only leads to weight gain, but also deposits of blubber, particularly in the abdominal region.

With the resulting “apple type” the risk of cardiovascular diseases and metabolic disorders (above all diabetes) is particularly high. The test animals also showed elevated  blood sugar levels . Even if the results cannot be extrapolated to humans, they fit with the other research and results on this topic.

Avoid trans fats in food

The recommended daily upper limit of trans fats for adults is 2-3 grams. Expert bodies such as the German Society for Nutrition (DGE) recommend that trans fats should provide less than one percent of food energy. Since the exact amounts consumed are difficult to determine, here are a few general tips:

• Pay attention to the label when shopping and leave foods with hydrogenated fats on the shelves.
• Do not overheat vegetable oils; cold-pressed, virgin oils preferably not at all.
• For hot frying, use highly heatable, refined oils (e.g. coconut fat).
• Use butter or high-quality margarine as the fat spread.
• Eat fried, deep-fried and breaded foods rather seldom, as well as fast food, ready meals, puff pastries, crisps and confectionery with fat icing.
• The best prevention is varied, fresh whole foods.