Trans fats are hidden in cream cakes, cookies, cookies, pastries, yolk pastries, ice cream, etc.
We all know that eating too much oil and salt destroys the heart and blood vessels, but “trans-fatty acids” are worse than oil and salt, and we eat them almost every day. The difference is how much we eat and how little we eat. The World Health Organization has issued a call for countries to eliminate artificial trans fats from food products globally to reduce the risk of cardiovascular disease.
There are two major sources of trans fats. One is natural foods, mainly ruminants, such as red meat and milk and dairy products; The second is the source of processing, mainly including partially hydrogenated vegetable oil, refined vegetable oil, oil temperature is too high and long cooking high oil temperature.
Artificial trans fats are common in our diets, and are often found in snacks, baked goods, and fried foods. Because trans fats have a longer shelf life than other natural fats, artificial trans fats are often used by manufacturers to produce trans fats in cookies, cookies, pastries, yolk pastries, cream cakes, ice cream, bubble tea, fried foods, and even in the wrong way.
Trans fatty acids are very harmful to health
The health risks of trans fats accumulate over time, and the US Food and Drug Administration has banned the use of “artificial trans fats” in food, which have the following risks to human health.
One bite of trans fat equals seven bites of regular fat or four bites of fatty meat.
The study found that people who ate more fat did gain weight under normal circumstances, but in the same amount, trans fats were seven times more likely to promote obesity than the overall average effect of fat, and three to four times more likely than saturated fats.
Put another way: one bite of trans fat equals seven bites of regular fat or four bites of fatty meat.
- Influence on fertility
Trans fatty acids reduce male hormones and interrupt sperm production in the body. The fetus can absorb trans fatty acids through placenta and the newborn baby can absorb trans fatty acids through breast milk, affecting the absorption of essential fatty acids.
Trans fatty acids can also adversely affect the growth and development of the central nervous system in adolescents and inhibit the synthesis of prostaglandins.
- Cardiovascular damage
Trans fats raise LDL cholesterol and lower HDL cholesterol. LDL has been found to be responsible for cardiovascular diseases such as elevated blood pressure and arteriosclerosis.
- Induce diabetes
Excessive intake of trans fats leads to obesity, mainly in the “belly”, visceral fat will increase quickly, especially easy to “belly”. Abdominal obesity increases the risk of chronic diseases such as high blood pressure and diabetes.
- Impaired memory
A study by the American Heart Association found that subjects with a high intake of trans fats scored the worst on word memory tests. The association persisted even after controlling for factors such as age, education level and depression.
Avoid trans fats
The popular milk tea, made and sold on the go, contains up to 4.65g / 100g of trans fatty acids.
According to the Dietary Guidelines for Chinese Residents (2016), the daily intake of trans-fatty acids should not exceed 2 grams. But it can be easy to overdo it, such as the popular milk tea, which has a whopping 4.65 grams of trans fat per 100 grams. One drink a day (about 150 to 200 grams) is well above the daily limit.
- Identify aliases
Trans fats are given aliases. Don’t be fooled by the names: hydrogenated soybean oil, hydrogenated oil, shortening, vegetable shortening, refined vegetable oils, vegetable butter, vegetable butter, cocoa butter substitutes, margarine powders, creme fraiche, margarine, and more.
Be alert if the ingredients list includes words like “hydrogenated,” “refined,” “artificial,” “plant,” and “crisp.”
The higher the ingredients listed below, the higher the trans fat content is likely to be.
(1) Partially hydrogenated vegetable oils (including partially hydrogenated palm oil, soybean oil, etc.), hydrogenated vegetable oils, refined vegetable oils.
(2) Shortening, vegetable shortening, advanced shortening, liquid shortening.
It is suggested that crispy cookies, pies and crisp food, potato chips puffed food can not eat.
- Mark 0 does not mean no
Because trans fatty acids have a significant impact on health, particularly cardiovascular health, the regulations explicitly require that if a food has been produced with hydrogenated or partially hydrogenated oils, the trans fatty acid content should be listed on the nutrition facts label. But many cookies and pie yolks, which have fat-minted, shortening and other seemingly unhealthy ingredients on the ingredient list, are labeled zero in the trans-fatty acids section of the nutrition facts list.
In fact, just because a food has zero doesn’t mean it has no trans fat at all. According to the rules, if a food has no more than 0.3 grams of trans fat per 100 grams, it can be labeled zero, not zero.
- Control the amount of oil
About 29 percent of the trans fats we eat come from beef, lamb, and dairy products, nearly 50 percent from vegetable oils, and the rest from other processed foods.
Although the trans fat content of vegetable oil is much lower than that of butter and cream, but Chinese people eat less butter and butter and eat more vegetable oil, so the first task of controlling trans fat is to control the amount of vegetable oil in cooking.
- The remaining oil is no longer used for cooking at high temperatures
When daily home cooking, should avoid oil temperature is too high and repeatedly fried fried cooking. Because oils are heated at high temperatures to produce trans fatty acids and toxic lipid oxidation products, carcinogen production increases dramatically when the oils are continued to be cooked at high temperatures.
- Replace snacks with roughage cakes
Instead of pastries, people can make their own grainy cakes.
Trans fatty acids are most prevalent in desserts. According to the survey, nearly nine out of ten desserts on the market contain trans fats, such as cookies, croissants, egg tarts and cream cakes. For your health, you can replace pastries with whole-grain pastries such as homemade wheat cakes, which do not contain trans fatty acids but also provide dietary fiber. As long as you do not add vegetable butter, margarine, etc., use vegetable oil only, put more milk, taste more fragrant.
- Make your own sauce
Salad dressings, peanut butter and other sauces also contain a lot of trans fatty acids. Hydrogenated vegetable oil is often added during processing to make the sauce thick, fragrant and smooth. Experiments show that 100 grams of salad dressing contains between 0.031 and 0.46 grams of trans fatty acids.
We can make fruit and vegetable salads with yogurt instead of salad dressing, not only to avoid trans fatty acids, but also to supplement the body’s need for lactobacillus and calcium. You can also make your own vinaigrette, a scoop of sesame or olive oil, with half ladle vinegar (white or red). Or according to the taste of appropriate add some tomato sauce or lemon juice seasoning, sweet and sour delicious. For peanut butter, you can use ground peanut instead.
- Condensed milk as a coffee companion
“Two in one” or “three in one” instant coffee contains a lot of trans fatty acids and is not recommended.
Coffee companion is a major source of trans fatty acids, including milk powder (vegetable fat), which is based on hydrogenated vegetable oils. Therefore, when drinking coffee, it is better not to add coffee companion, with milk or condensed milk instead of the best, hyperlipidemia people can also choose skim milk and evaporated milk.
It should be noted that the common “two-in-one” or “three-in-one” instant coffee on the market is generally a combination of coffee and coffee companion, which contains a lot of trans fatty acids, so it is not recommended to buy.