Trans Fats - The Uncontrolled Epidemic of Our Times!

When studies were published in the previous century showing that a high concentration of animal fats was the cause of atherosclerosis and heart attacks, the food industry found a way to replace them with vegetable fats. Because vegetable fats are unsaturated fats, they are unstable at high temperatures. Instead of butter or lard, a hard, heat-resistant fat with a suspiciously long shelf life - margarine - began to be used. The dietary recommendations were unequivocal: replace butter with "healthier" margarine. Current studies indicate that trans fats, which occur in products, may be responsible for the development of cancer and cardiovascular diseases. Not only oxidized cholesterol, but also trans isomers pose a risk to health, as they can cause inflammation that damages cells and contributes to the development of atherosclerosis. Some margarines produced by the esterification method contain significantly less trans fats and are enriched with phytosterols, making them a recommended product for people with high cholesterol.

Different kinds of fats vary in the length of the carbon chains, the number and position of the double bonds between the carbon atoms. Each carbon atom is connected to another carbon atom and to two hydrogen atoms, leading to the formation of single bonds. In case of a hydrogen shortage, a double bond is formed between the carbon atoms. Fats are referred to as saturated when no double bonds occur between the carbon atoms and all carbon atoms are connected to hydrogen atoms. This gives them high thermal stability and a high smoke point, but they are not suitable for frying. Animal fats such as butter and lard, as well as plant-based fats such as coconut oil, are heat-resistant due to the complete saturation with hydrogen. Plant-based fats are classified as mono- and polyunsaturated fatty acids, meaning that at places where hydrogen atoms are missing, double bonds are formed between carbon atoms. In the process of cis-trans isomerization in unsaturated fats, hydrogen atoms are introduced instead of the missing hydrogen atoms, leading to a change in the molecular structure and the formation of an unnatural product, foreign to the human body. This leads to the greatest damage, as the body is not accustomed to dealing with a high amount of trans isomers in the diet.

It is important to note that a certain amount of trans fats is present in our diet. Naturally, these fats are found in milk and meat of ruminants. They are produced in ruminants through the action of bacterial enzymes in the hydrogenation reaction of alpha-linolenic and linoleic acids. They cover about 1% of the daily fat requirement, so they are not significant amounts and are not harmful in such quantities. However, the biggest problem is artificial trans isomers that occur in technological processes. Unfortunately, giving up margarine does not solve this problem, as these fats are also added to sweets, bread, cakes, soups, ready-made meals, etc. The list is long, as they are cheap, extend the shelf life, and their addition to food is not regulated in Poland. Worse still, improper preparation of food can lead to further deterioration of the situation - frying on unsuitable fats, using the same fat multiple times, baking at too high a temperature, and even storing fat for a long time in an improperly sealed container. In such situations, free radicals are formed, which are responsible for the aging process of the body and cancer.

Fats in nutrition are employed in various manners, primarily for frying and for cold consumption. When selecting fats for frying, one should concentrate on options with a low level of polyunsaturated fatty acids (especially omega-3), a lower cholesterol level, and high antioxidant activity. Animal products such as lard or clarified butter are often used for frying due to their high smoke point, but they also have a high cholesterol level, which oxidizes at high temperatures and becomes harmful to the body. Rapeseed oil and olive oil are relatively better options, as they have a high content of monounsaturated fatty acids and a relatively low content of polyunsaturated fatty acids and do not contain cholesterol. According to the principles of healthy eating, the frying method should be used sparingly, and instead, cooking methods, steaming, or boiling should be used more frequently. Sweets, fast food, breaded, and fried food in restaurants should be avoided, as they often use the same oil multiple times. Bread is best spread with butter, olive oil, or high-quality margarine (produced by esterification). In the case of hypercholesterolemia, saturated fats should also be limited. Add plant oils as a dressing for salads in the cold state, as they contain essential unsaturated fatty acids omega-3, vitamins A and E.