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Trans Fats
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Two of the most health-detrimental fats are saturated fats and the so-called trans-unsaturated fatty acid isomers, and while the former are not beneficial to the body, trans fats cause even more serious damage. Is it possible to evade them in modern times? In which products do they appear? How do trans fats originate?
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Trans fats - what they are and how they form
Trans fats are produced through an industrial hydrogenation process, in which vegetable oils and the unsaturated fatty acids they contain are hydrogenated. Unsaturated fatty acids have at least one double bond in their molecules. The arrangement of atoms within this bond determines whether they are of the cis or trans type. Unsaturated fatty acids naturally present in vegetable oils have a beneficial cis configuration, which, however, is transformed into a trans configuration through the hydrogenation process. During this process, the molecules of unsaturated fatty acids are enriched with hydrogen atoms, which attach themselves at the double bond, thereby forming single bonds - saturated compounds. Since this step is reversible, double bonds are partially reformed, but the substituents already arrange themselves in a different configuration - trans.
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Is the arrangement of "cis" and "trans" genuinely the primary factor in differentiation?
The modification of substitute positions in double bonds may seem trivial, but it has a substantial impact on the quality of fat and its properties: - Healthwise, the cis position determines all positive attributes of unsaturated fatty acids, - Technologically, trans fats, unlike cis isomers, have a constant consistency, are more resistant to light and temperature (extending their shelf life), have a delicate, creamy taste, and can be used multiple times. Due to these technological characteristics, trans fats are employed in the food industry to enhance the flavor of processed foods and prolong their shelf life.
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Trans fats in daily nutrition
The products that contain the most trans fats are: salty snacks: chips, pulses, starch balls, salt cookies, popcorn, etc., confectionery products: doughnuts, cakes and pastries, unfortunately also those made at home on the basis of such popular hard bone margarines (cup margarines usually contain a small amount of trans fat, but you should read the labels); other sweets: biscuits, teas, chocolate; fast food, soups and sauces in powder, ready food. The widespread use of trans fats enables exceeding the maximum allowable daily intake (it is assumed that the maximum share of trans fats in the diet should not exceed 1% of daily energy). It is also worth noting that isomeric trans fats are present in natural products, but to a lesser extent: in milk and its products as well as meat of ruminants (there is the least of them in poultry and pork, larger amounts are found in beef and lamb). However, numerous scientific studies have shown that isomeric trans fats in natural products do not have harmful effects and, moreover, their content in the indicated products is very low. Therefore, there is no need to eliminate these components from the diet, but one should remember the variety and appropriate proportions of consumed animal and plant products.
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The impact of trans fats on human health
To understand the extent of the problem associated with excessive consumption of trans fats, it is necessary to understand their effects on the human body. Consumption of these fats can lead to: – heart and cardiovascular diseases, not only increasing the level of the so-called LDL cholesterol, but also lowering the concentration of its healthy fraction, leading to atherosclerosis, coronary artery disease, and other serious diseases; – obesity, especially visceral obesity, which can lead to heart disease or diabetes. It is also believed that excessive intake of trans fats increases the risk of type 2 diabetes, cancer, depression and, most likely, lowers fertility. Due to the serious risks associated with excessive consumption of trans fats, some countries have introduced appropriate legal regulations regarding the maximum amount of trans fats in food. The EU regulation published in 2019 will be binding for food producers in Poland from April 2021, setting a limit of 2% (maximum 2 g trans fats per 100 g product) for trans fats in food. Therefore, for the sake of health, it is advisable to eliminate highly processed foods from the diet.
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Scientifically reviewed by a clinical dietitian
• 15.03.2026
Olivia Davis
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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