How to remove trans fats from our diet?

Trans fats are now very bad reputation. And because they increase cardiovascular risk and that of some cancers ... What exactly are trans fats? How are they produced? And finally, how to remove them from our diet? In other words, how to ensure the lowest possible consumption of trans fatty acids?

Fatty acids: cis or trans?

Fatty acids, constituents of the fat, may exist in two chemical forms: cis or trans. Concisely, say cis unsaturated fats are liquid at room temperature and beneficial to health, unlike trans. While the cis form is natural, the trans form is obtained by various methods. In other words, some reactions can transform cis unsaturated fatty acids in trans fatty acids.

1) Hydrogenation: This is a process used by food manufacturers to make solid vegetable oils which otherwise are liquid at room temperature. As a bonus, the hydrogenation improves retention and texture. They are so much easier to use by manufacturers and may even spread ... It hydrogenation process has another major drawback. It not only converts unsaturated fatty acids trans form, but it also converts some of the unsaturated fatty acids to saturated fatty acids. Now they are both known to promote cardiovascular disease.

2) oil refining more oil is refined, the more it contains trans fatty acids because refining converts some of the cis trans fatty acids, so that the original oil of first cold pressing n 'contains virtually none.

3) heating: beyond a critical temperature (when fat start smoking) trans fatty acids are formed. This is sometimes the case of oil from a fryer, and especially since the frying oil is reused many times.

Trans fats, worse than saturated fatty acids

Fatty meats, sausages, butter, are foods of animal origin which are strongly discourages excessive because they bring harmful saturated fatty acids in cardiovascular system. Trans fats are even more harmful for cardiovascular health. But trans also increase the risk of diabetes. A recent study which we have already relayed the results of e-health, women with the highest intakes of trans fatty acids have their risk of breast cancer doubled compared to those who consumed the least.

How to limit trans fats?

Check the list of ingredients in search of one of the following terms: trans, hydrogenated, partially hydrogenated. Longer term comes top of the list, the higher the content of the product in trans fatty acids is important and vice versa.

Do not consume hydrogenated margarines.

Use vegetable oils of cold pressed.

Limit fried foods and use only oils intended for frying (resistant to high temperatures and do not exceed the recommended temperature).

Do not reuse cooking oil more than 3 or 4 times.

Avoid industrial products and ready meals which can be high in fat.