NUTRITION - FATS - GOOD OR BAD?
Types of Fat
There are four types of fats:
- Monounsaturated fat – good fat
- Polyunsaturated fat – good fat
- Saturated fat – bad fat
- Trans fat – worst by far
Trans Fats [Hydrogenated Fat]
Trans fats are also known as hydrogrenated fat. The
hydrogenation process causes the fat to harden or take
on a solid form. Trans fats are produced by the partial
hydrogenation of oils. In any antiaging
nutrition program, you should replace hydrogenated
fat natural unhydrogenated vegetable oils. An average
of 274 people are dying each day from consuming trans
fats in USA alone.
Partial hydrogenation is used to provide longer shelf-life
in baked products; provide longer fry-life for cooking
oils, and provide a certain kind of texture or "mouthfeel."
They are also laden with lethal trans fat.
Trans fats cause significant and serious lowering of
HDL (good) cholesterol and a significant and serious
increase in LDL (bad) cholesterol; make the arteries
more rigid; cause major clogging of arteries; cause
insulin resistance; cause or contribute to type
2 diabetes; and cause or contribute to other serious
[HDL levels, to be considered "normal,"
should be at least 35 - 40 mg/DL]
For every one-milligram rise in "good cholesterol,"
the risk for developing cardiovascular
disease falls by 2 to 3 percent. A level of 60 milligrams
or higher helps to protect against this major killer.
HDL also acts as an antioxidant
deterring the harmful oxidation of LDL, and as an anti-inflammatory
agent, helping to repair what is now considered a major
player in blood
vessel disease. And it has anti-clotting properties,
which can help keep blood clots from blocking arteries.
How Much Trans Fat is in the Products that We Eat?
In a recent survey, five popular restaurant or takeout
foods, their trans fat content:
- 5 Small chicken nuggets - 4 grams of
- 1 Apple Danish from a donut shop - 2.7
grams of trans fat.
- 2 Chinese takeout Vegetable spring rolls - 1.7
grams of trans fat.
- 1 Fillet of battered fish - 1.2 grams
of trans fat
- 2 slices of Pizza -1 gram of trans
fat; mostly from vegetable shortening in the crust.
- Large McDonald's French fries - 8 grams.
- 1 McDonald's baked apple pie - 4.5 grams.
- 3 Oreo cookies - 7 grams of fat,
1.5 saturated fat, and 2.5 trans fat.
It’s not only fastfood outlets; many of these
are diligently working at reducing trans fat level.
Many top restaurants, also fry their food in partially
hydrogenated oil and served baked goods containing partially
Trans Fats & Foodmarket Labels
- Trans Fat
- Partially hydrogenated oil
Under FDA regulations "if the serving contains
less than 0.5 gram [of trans fat], the content, when
declared, shall be expressed as zero."
Foods To Lower
NEXT: Keep Your Digestive
System Healthy With Fiber