Why I Quit Trans Fats and You Should Too.
On a podcast recently, expert nutrition coach Dan Garner was asked if there was only one thing he would tell his clients to avoid what would it be? His answer, Trans Fats.
What are they? How are they produced? Where will you find them? Why are they bad for you? Read through this short article to find out the answers to those questions.
What Dan more accurately should have said is that everyone should eliminate all artificial trans fats from their diet. There are two kinds of trans fats, artificial and naturally occurring.
Artificial trans fats are produced when industrial seed oils are heated under high temperatures and pressure, causing hydrogen ions to be chemically bonded to the fatty acid backbone of the fat molecule. This causes the fat molecule to be slightly acid and disrupts it’s normal structure and functioning inside the body.
In 2015 the FDA officially banned artificial trans fats from the US food supply, after determining that they were unsafe for human consumption. The FDA gave food makers 3 years to transition trans fats out of our food, but when the 2018 deadline rolled around, instead of holding these large food corporations accountable for what they put in the food supply, the FDA gave them another 3 year extension on the deadline putting the American public at risk. Even today, despite being “officially banned”, artificial trans fats are still present all over our food supply.
https://www.fda.gov/food/cfsan-constituent-updates/fda-completes-final-administrative-actions-partially-hydrogenated-oils-foods
https://www.fda.gov/food/food-additives-petitions/trans-fat
Vaccenic acid and Elaidic acid are the two primary dietary sources of trans fats in our food supply today. They are in margarine, peanut butter, canned tuna, baked goods, donuts, and any foods containing shortenings and fillers. Additionally, fast food products are one of the biggest culprits of providing these artificial trans fats to Americans.
Artificial trans fats from fast food comes from two places. First they are present in the food itself as emulsifiers, gums and preservatives that help the food not spoil and also make it ultra-palatable.
Secondly, they are present in the cooking oils that fast food products are cooked and fried in. The oils are often not replaced on a timely basis, and the constant reheating of the same cooking oil causes chemical changes in the fat molecules. This is the same process that industrial seed oils go through, and by continuing to reheat oils that already contain artificial trans fat, these practices are only adding more trans fats to the food. In my research on this topic I found that different locations of the same fast food franchise can have vastly different levels of trans fats in their food. This is directly tied to the management practices of each individual location.
These partially hydrogenated oils cannot be broken down or processed by your body because they are chemically changed by the heat and pressure. These fats lay dormant in the body, wreaking havoc on the nervous system and cardiovascular system. If consumed frequently they greatly increase a person’s risk of developing cardiovascular disease and certain cancers.
America is the world’s leading consumer of trans fats and this fact is well known by most cultures around the world. A substantial amount of American foods are not even allowed to be shipped to places like Japan or some countries in Europe because of the levels of artificial trans fats that they contain. It is vital for every American to greatly decrease or eliminate their daily consumption of artificial trans fats. It is apparent for each person to take back responsibility of their own health and nutrition.
It has been almost 10 years since the FDA officially banned artificial trans fats in the United States but yet they are even more present in our food supply today than they ever before. When framed in this light it is easy to see that the FDA does not prioritize the average American’s health. They prioritize political power and corporate interests over the interests of everyday Americans.
https://www.hsph.harvard.edu/news/hsph-in-the-news/us-bans-artificial-trans-fats/
While artificial trans fats should be definite a no-go for anyone reading this article, it is difficult to completely eliminate naturally occurring trans fats from your diet. This is because products like milk, cheese, beef, and yogurt all contain naturally occurring trans fats.
Natural trans fats are produced in the gut of animals like cows, goats, sheep, and deer. When these animals consume plants and grasses that contain short chain fatty acids, specific strains of bacteria in their gut convert the fatty acids into trans fats. Naturally occurring trans fats do not have the same serious health implications as artificial trans fats because the % of concentration is significantly lower than in artificial trans fats. <5%
Grain fed vs grass fed beef
When comparing grain fed beef to grass fed beef a few things stick out immediately. Grain fed cattle are larger in size and contain higher levels of all fats. This can clearly be seen in higher levels of fat marbling throughout the meat. One surprising conclusion from the research shows that while grain fed beef contains more overall fat, grass fed beef contains higher levels of natural trans fats. The research listed below also shows that while grain fed beef contains higher levels of all fats, it consequently had higher levels of monounsaturated fatty acids which have been shown to have a positive impact on lowering the risk for cardiovascular disease.
Conclusion:
Grass fed beef is leaner but contains higher levels of natural trans fats.
Grass fed beef is more expensive and has stronger flavor.
Grain fed beef contains more fat, but some of that fat is good for your mind and body.
Grain fed beef is more affordable and more mild in flavor.
If possible buy beef from a local farmer with no antibiotics or hormones.
Grass fed vs Grain fed is up to you, Just like the rest of your nutritional decisions.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8728510/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596737/
