Checking product nutrition labels, cooking at home, and avoiding fried and processed foods all contribute to reducing trans fat intake.
Trans fats are created during the hydrogenation process, which transforms liquid vegetable oils into a solid at room temperature with the aim of extending the shelf life and stability of food.
Fried foods like french fries, fried onions, battered and deep-fried chicken or seafood are all high in trans fats. They are also found in some other foods, such as cakes, pastry crusts, and desserts.
Consuming too much trans fat can increase the risk of heart disease by raising levels of harmful LDL cholesterol and inflammation. They can also contribute to insulin resistance and other metabolic disorders. The WHO recommends limiting trans fat intake to less than 1% of total daily calorie intake, or less than 2.2g for a 2,000-calorie-a-day diet.
Here are some ways to reduce your intake of this fat.
Check the product's nutritional label.
Checking food labels helps monitor trans fat content. Trans fats are usually listed under the total fat content, often labeled "trans fat". If a product label says "partially hydrogenated oil", it means the product contains trans fat.
Some products containing less than 0.5g of trans fat per serving may be labeled as 0g. However, for those who consume many of these foods, the amount of trans fat consumed from the product can still increase significantly. It is advisable to choose products with little or no trans fat.
Avoid fried foods.
Avoiding fried foods is a way to reduce your intake of trans fats. These foods are also high in calories, contributing to increased bad cholesterol and decreased good cholesterol, which can increase the risk of heart disease.
If you're craving fried food, you can make it at home, choosing oils that are high in unsaturated fats, such as olive, canola, or sunflower oil, which are good for your heart.
Limiting your consumption of fried foods like potatoes can reduce your intake of trans fats. Photo: Bao Bao
Limit processed foods.
Processed and packaged foods should be consumed in moderation because they often contain trans fats. These foods may include margarine, pre-packaged snacks, processed meats, etc. Therefore, prioritize whole, unprocessed foods that are more nutritious and contain less unhealthy fats.
Cooking at home
Preparing meals at home with fresh ingredients allows for better control over the amount of fat used in cooking. This lets you choose healthy, unprocessed ingredients, reducing your exposure to unhealthy fats found in fast food and packaged meals.
Using healthy fats in home cooking helps boost health and reduce harmful trans fats.
Choose healthy fats.
Healthy fats are abundant in nuts, fatty fish, and avocados. They can support health if consumed in moderation and in a balanced way. In addition to good fats, these foods also provide essential fatty acids, facilitating the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.
Choose a snack alternative to pastries.
Some snacks that are both low in trans fats and support natural sweetness include fresh fruit, Greek yogurt, or non-fat yogurt. Baked goods like low-fat cakes, muffins, and homemade low-sugar cookies are also healthier.
Bao Bao (According to Health Shots, Very Well Health )
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