Fatty Acids
Trans Fats
Artificially created fatty acids that increase heart disease risk and should be minimized in the diet, with distinctions between industrial and natural sources
Quick Facts
Daily Needs
The World Health Organization recommends limiting trans fats to less than 1% of total daily calories, with a goal of eliminating industrial trans fats from the food supply
Importance
Trans fats are primarily artificial fats that significantly increase cardiovascular disease risk and are best minimized or eliminated from the diet.
Key Functions
- •No essential physiological functions
- •No known beneficial role in human health
- •Industrial trans fats are entirely artificial and non-essential
- •Naturally occurring trans fats may have different effects than industrial versions
Deficiency Signs
- •There is no physiological requirement for trans fats
- •No deficiency syndrome exists
- •The body does not need trans fats for any known function
Excess Signs
- •Increased LDL (bad) cholesterol levels
- •Decreased HDL (good) cholesterol levels
- •Enhanced inflammatory markers
- •Endothelial dysfunction
- •Increased risk of coronary heart disease
- •Potential adverse effects on insulin sensitivity
- •Possible association with other chronic diseases
Best Food Sources
- •Industrial trans fats are best avoided completely
- •Partially hydrogenated oils (now banned in many countries)
- •Small amounts occur naturally in dairy and meat from ruminant animals
- •Butter and other dairy fats (small natural amounts)
- •Beef and lamb fat (small natural amounts)
- •Some fried fast foods (if still using partially hydrogenated oils)
- •Some commercially baked goods (if containing partially hydrogenated oils)
- •Some margarines and vegetable shortenings (though many have been reformulated)
Absorption Facts
- •Absorbed similar to other dietary fats through the small intestine
- •Incorporated into cell membranes where they can alter membrane fluidity and function
- •Compete with essential fatty acids in metabolic pathways
- •May interfere with the conversion of essential fatty acids to their active forms
- •Can cross the placenta and affect fetal development
- •Found in human breast milk when present in the maternal diet
Special Considerations
- •Industrial trans fats are being phased out globally due to health risks
- •Naturally occurring trans fats (like conjugated linoleic acid) may have different health effects
- •Food labels may list 0g trans fat if the amount is less than 0.5g per serving
- •Partial hydrogenation is the primary process that creates industrial trans fats
- •Heat-damaged polyunsaturated fats (from repeated frying at high temperatures) can form small amounts of trans fats
- •Some countries have completely banned industrial trans fats
- •Foods labeled "0g trans fat" may still contain small amounts due to labeling regulations
About Trans Fats
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