Namkeen, biscuits or cakes, there are many such things which are trans fat foods, which can not only give you problems but also cause major diseases. By taking some precautions, you can avoid the dangers of trans fat to your health.
Knowingly or unknowingly, such food items have become part of our habits which are not at all good for our health, but we feel that if we are eating just a little, what difference does it make? Like namkeen brought from the shop along with tea or cake bought from the bakery. These are all trans fat foods, which can not only give you problems but also cause major diseases. Today we are going to talk about foods containing trans fat and will also tell you about their disadvantages.
What is trans fat? (What is Trans Fat)
Trans fat is a type of unhealthy fat which is completely harmful for the body. These are often found in foods that are meant to be stored for long periods of time. This process is called hydrogenation, with the help of which food items are stored for a long time. Along with this, it also includes those things which are made by frying in oil, like samosas, pakodas or chips. But due to this, trans fats are produced in them which taste good but are not at all beneficial for your health.
Trans fat foods
According to Dr. Neeti Sharma, Head Nutritionist, Maringo Asia Hospital, Gurugram, trans fat is found in foods that are processed or fried in oil. Especially in packaged and baked goods. As –
1. Bakery Products
Baked goods such as biscuits, cookies, cakes, pies and donuts are high in trans fats. To enhance their taste and to store them for a longer period, hydrogenated oils are used which give rise to trans fats.
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2. Fried things
Fried foods like samosa, pakodi, french fries, chips also contain trans fat. Due to being fried for a long time, trans fat gets accumulated in them.
Due to being fried in oil, these fat It gets accumulated, which is a form of trans fat and is harmful for the body.
3. Fast Food
Burgers, Pizza, Noodles, Fried Chicken and more fast foods Trans fat is also found in these because hydrogenated oil is used in them.
4. Processed Snacks
Packaged snacks like popcorn, chips, and packaged snacks also contain trans fat because they are loaded with hydrogenated oils to keep them fresh longer.
6. Dairy Products
Some dairy products such as coffee cream, whipped cream and other packaged dairy products may also contain trans fat. especially like this dairy products Which are available in the market. Hydrogenated oil is added to some dairy products to keep them fresh and usable for a longer period of time.
Health hazards of trans fat foods
1. Heart diseases
Trans fat foods increase bad cholesterol (LDL) and reduce good cholesterol (HDL). heart diseases Can happen. When the amount of cholesterol increases, it starts getting deposited in the arteries, which can also increase the risks like heart attack or heart stroke.
2. Weight gain
Trans fat foods are high in calories and get easily accumulated in the body, which can cause weight gain. Weight Growing up also brings with it other problems.
This includes diabetes, high BP or any risk related to heart. So if you are not reducing trans fat intake then you will be at greater risk of all these diseases.
3. High blood pressure
Trans fat can increase blood pressure, causing problems like hypertension. Apart from this, heart diseases also arise due to high blood pressure. A report from an organization named Hello Heart She says that trans fats start accumulating in the body, which affects the blood flow in our body and increases the risk of high blood pressure.
4. Diabetes
Trans fat foods also weaken insulin resistance in our body. Weakening of insulin resistance means increasing amount of sugar in the blood. And due to this the risk of diabetes also increases.
5. Impact on mental health
a study According to the study, those women who consumed more trans fat in their diet were found to have more chances of suffering from problems like depression after 5 years. According to another study, people who are unable to reduce trans fat in their food have chances of having mental problems.
Ways to avoid trans fat foods (how to control trans fat intake)
1. Avoid packaged foods
Packaged and processed foods are a type of trans fat foods which contain high amounts of trans fat. Therefore try to avoid them. There is no better option than eating fresh food at home.
2. Healthy cooking oil
For cooking, use olive oil, mustard oil or coconut oil. healthy oils Use. These oils do not contain transfats and are also beneficial for the body.
3. Do not eat fried things
Fried things like chips, samosas, pakodas etc. contain trans fat. Try to avoid eating these.
4. Eat home food
Freshly prepared food at home is safer because it does not contain much trans fat. Most fruits and vegetables are free from trans fat foods and are very beneficial for the body. By increasing these in your diet, you will remain healthy and will also stay away from diseases caused by trans fat.
5. Read the label
Whenever you are buying any packaged product, read its label. If it says ‘hydrogenated’ or ‘partially hydrogenated’ oil, avoid buying it.
Also read – Healthy fats can help in controlling weight, here are 6 healthy fat foods suggested by experts.
