I remember a couple of years back when fast food Sunday treats were the norm for most families. Then slowly, as people became more health-conscious, families began switching to healthier dining options with less processed foods on the menu. So for those gen Ys who found fast-food banned from the family menu, I will give you the 3 reasons why we made the switch. This may also help those who have probably heard that “processed fats are not good for you” without knowing the reasons behind this. So next time you want to pick some fried or baked foods from a random store you will take the time to find out whether unhealthy Trans fats are on the ingredient list.

What are Trans Fats?

Trans fats are a form of unsaturated fat that can be found both from natural as well as artificial sources. Natural trans fats are found in meat from ruminant animals such as cattle, sheep, and goats. Natural Trans fats are created naturally through digestion in the ruminant’s stomach and will be present in dairy products as well as beef and lamb cuts. For the trans fats that occur naturally, there is not much to worry about. Science has shown that these trans fats have a decent safety profile when consumed in moderate amounts by humans. The common trans fat that occurs naturally is conjugated linoleic acid (CLA) which is mostly found in dairy. It has been found to have some therapeutic benefits including helping in weight loss and bodybuilding. Consequently, CLA is usually marketed as a dietary supplement.

Artificial trans fats, on the other hand, may cause more harm than good. They are commonly referred to as industrial fats or partially hydrogenated fats. Artificial trans fats are derived from vegetable sources and they are artificially altered to remain solid at room temperature so that they keep for longer. Artificial Trans fats can be found in fried foods such as doughnuts, and baked goods such as cakes, pie crusts, biscuits, frozen pizza, and cookies. Science has shown that artificial trans fats have serious health risks that should dissuade you from using them.

Trans fats are bad for your heart health

Artificial trans fats may increase your risk of heart disease, as some clinical studies have shown. Vanaspati ghee and margarine have high concentrations of artificial trans fats. It’s been revealed that people who consume high amounts of artificial trans fats are likely to have increased bad cholesterol amounts without a corresponding increase in good cholesterol. Other fats, on the other hand, increase both bad and good cholesterol amounts. According to CDC reports 2019, high levels of low-density lipoprotein (bad cholesterol) may increase one’s risk for heart disease and stroke. A number of significant studies have shown that consumption of artificial trans fats is linked with the development of the cardiovascular disease.

Trans fats have also been shown to damage the inner lining of blood vessels known as the endothelium. A diet rich in hydrogenated fats can lead to impairment in blood vessel function.

Trans Fats could decrease insulin sensitivity and predispose to type 2 diabetes

The relationship between Trans fats and insulin sensitivity is currently murky and further clinical research needs to be conducted to give clear direction. One study conducted by the University of Minnesota in 2006 concluded that “high intakes of trans fats may increase the risk for type 2 diabetes, inconsistencies across studies and methodological problems make it premature to draw definitive conclusions at this time. More experimental research in humans is needed to further address this question.”

However, one large study showed that those who consumed the most trans fats had a 40% higher risk of diabetes. A number of animal studies have also shown a positive correlation between the consumption of artificial trans fats and insulin resistance which increases the likelihood of type 2 diabetes.

Trans Fats Cause Inflammation

Inflammation is a necessary and useful response when injury or infection has occurred. However, chronic inflammation has been linked to the root cause of many chronic diseases such as heart disease, metabolic syndrome, diabetes, and arthritis. A study published in 2002 showed a positive correlation between the consumption of a diet high in hydrogenated fat and the production of inflammatory cytokines that have been associated with atherosclerosis. Other studies have also shown that trans fats increase inflammation, especially in overweight or obese people.

In 2015, the Food and Drug Administration (FDA) banned the use of trans fats in food preparation. They “determined that PHOs, the major source of artificial trans fat in the food supply, are no longer “Generally Recognized as Safe,” or GRAS.” However, so many processed foods still contained unhealthy trans fats as the ban has not been implemented to date. Processed foods that contain partially hydrogenated vegetable oil are the richest source of trans fats in the modern diet.

How to limit your intake of unhealthy trans fats

1. Adopt a healthy diet that has more fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. These foods are less likely to contain unhealthy trans fats.
2. Limit your intake of processed foods made with unhydrogenated oil such as doughnuts, cookies, crackers, muffins, pies, and cakes.

1. Cook your food with unhydrogenated vegetable oils such as canola, sunflower or olive oil more often.
2. When buying food, read labels carefully and check for any partially hydrogenated items on the ingredients list.

Although natural trans fats from animal products are considered safe when taken in moderate amounts, consuming artificial trans fats regularly could jeopardize your health.

High consumption of artificial trans fats has been linked to long-term inflammation, insulin resistance, and cardiovascular disease. It’s unfortunate that most Americans are hooked on fast foods which are the biggest culprit for unhealthy trans fats.

References

1. FDA (2018): Trans Fat. Retrieved from https://www.fda.gov/food/food-additives-petitions/trans-fat
2. NCBI (2014): Trans fatty acids – A risk factor for cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955571/
3. CDC: Cholesterol myths and facts. Retrieved from https://www.cdc.gov/features/cholesterol-myths-facts/index.html
4. NCBI (2007): A prospective study of trans fatty acids in erythrocytes and risk of coronary heart disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17389261
5. NCBI (2006): Trans fatty acids, insulin resistance, and type 2 diabetes. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16958313
6. NCBI (2002): Effect of hydrogenated and saturated, relative to polyunsaturated, fat on immune and inflammatory responses of adults with moderate hypercholesterolemia. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11893781

Inflammation is not entirely a bad thing. However, when it happens over extended periods it can trigger diseases such as diabetes, heart disease, and obesity. A number of foods that we eat have been linked to chronic low-grade inflammation. Being aware of them and eliminating them from your diet can help to improve your health and prevent disease.

Here are 5 foods that can trigger inflammation.

1. Artificial Sugars

There are two main types of artificial sugars: table sugar (sucrose) and high-fructose corn syrup (HFCS). Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose. One of the reasons that artificial sugars are harmful is that they can increase inflammation, which can lead to disease.

In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs — in part due to the inflammatory response to sugar. In another study, the anti-inflammatory impact of omega-3 fatty acids was impaired in mice fed a high-sugar.

In yet another study, people were given regular soda, diet soda, milk, or water. Of these, only those in the regular soda group had increased levels of uric acid, which causes inflammation and insulin resistance.

While the small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is a bad idea.

Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Food high in artificial sugar includes candy, soft drinks, cakes, sweet pastries, and certain cereals.

2. Artificial Trans Fats

Artificial trans fats are made by adding hydrogen to unsaturated fats, which are liquid, in order to give them solid. In this state, they have a longer shelf life. Consequently, manufacturers often use trans fats to extend the shelf life of processed foods such as french fries and other fried fast food, margarine and vegetable shortening, packaged cakes and cookies, pastries, and all processed food with “partially hydrogenated” oils as part of the ingredients.

Artificial trans fats have been shown to cause chronic low-grade inflammation. The lower “good” HDL cholesterol levels and may cause damage to endothelial cells lining arteries, which is a risk factor for heart disease.

3. Refined Carbohydrates

Carbohydrates are the source of energy for our cells. However, refined carbohydrates, which have most of the fiber removed, may cause inflammation. They do this by creating an environment for the growth of inflammatory microbiota. They may also cause leptin resistance and obesity.

Fiber is essential for promoting satiety and improving blood sugar control. Refined carbs have a higher glycemic index (GI) than unrefined carbs. Foods with a high glycemic index elevate blood sugar rapidly.

White bread is an example of refined carbohydrates. In one study, subjects who ate 50 grams of white bread experienced higher blood sugar levels and a spike in inflammatory markers.

Refined carbohydrates are found in white bread, pasta, white rice, carbonated drinks, cakes and all processed food that contains added sugar or white flour.

4. Excessive Alcohol

Moderate consumption of alcohol has been associated with cardiovascular benefits. However excessive consumption is likely to cause inflammation and trigger disease. Heavy drinking can also trigger leaky gut syndrome which is a precursor for inflammation and organ damage. Moderate alcohol consumption should not exceed two standard bottles for men and one standard bottle for women.

5. Processed Meat

Processed meats have added compounds such as advanced glycation end products which are harmful to the body. They have been linked with heart disease, diabetes, stomach cancer, and colon cancer. Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky. Advanced glycation products are created by exposing meats to high temperatures during preparation. These products are known to increase oxidant stress and inflammation. Processed meat is also strongly linked to colon and rectal cancer. Processed meat causes inflammation through other mechanisms as well. As a result, it is wise to minimize the consumption of processed meat.

The Bottom Line; Inflammation and disease

Chronic low-grade inflammation is linked to a number of chronic diseases, including cancer, obesity, heart disease, and diabetes. These conditions further contribute to inflammation making it a vicious cycle. It is also evident that lifestyle contributes to this kind of toxic inflammation. By altering diet and making a few lifestyle changes one can greatly minimize their chances of getting these diseases. It is not enough to just drop these unhealthy foods but you need o to replace them with healthier alternatives. Here is an article about foods that reduce inflammation (hyperlink to the article on managing inflammation with diet).

What happens if you have already been diagnosed with an inflammation-related disease? Do not panic as hope is not lost. By altering your diet, you can claim your health back. Foods that promote insulin sensitivity can help to reverse diabetes and cure obesity. You can also read our article on how to reverse diabetes with diet.

If you are at high risk for lifestyle-related disease there is no shortcut to health and longevity, you just have to take drastic measures to change your diet and lifestyle. A good place to start is by eliminating these toxic foods from your diet.

References

1.   NCBI (2010): The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19890624

2.   NCBI (2015): Differences and similarities in hepatic lipogenesis, gluconeogenesis and oxidative imbalance in mice fed diets rich in fructose or sucrose. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25905791

3.   NCBI (2014): Trans fatty acids: are its cardiovascular risks fully appreciated? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24636816

4.   NCBI (2005): Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15735094

5.   NCBI (2008): High-glycemic index carbohydrate increases nuclear factor-kappaB activation in mononuclear cells of young, lean healthy subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18469238