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If you’re wondering what foods contain trans fat, you’re not alone. This type of fat has been in the news lately, and many people are concerned about its health effects. Trans fat is found in some processed foods, and it’s important to know which foods contain it so you can make informed choices about what you eat. This blog post will tell you everything you need to know about trans fat, including which foods contain it and what the health risks are. Checkout this video: What is trans fat? Trans fat is a type of unsaturated fat that occurs naturally in small amounts in meat and dairy products. However, most of the trans fat in our diets comes from processed foods made with partially hydrogenated vegetable oils. Processed foods made with partially hydrogenated oils include: – Margarine – Shortening – Commercial baked goods (such as cookies, pastries, muffins, pies, crackers, and biscuits) – Snacks (such as chips, popcorn, and pretzels) – Fried foods (such as doughnuts, French fries, fried chicken, and fish sticks) – Salad dressings – Anything “non-dairy” (such as coffee creamer and whipped topping) – Refrigerated dough products (such as crescent rolls and cinnamon rolls) The dangers of trans fat Trans fat is a type of unsaturated fat that can have negative effects on your health. It is found in many processed foods, such as biscuits, cakes, crackers, pies, pizzas, pastries, margarines, and vegetable oils. Consuming trans fat can increase your risk of developing heart disease, stroke, and type 2 diabetes. It can also contribute to weight gain by increasing your appetite and causing you to eat more calories. If you are concerned about your health, it is important to check food labels for the presence of trans fat. Many food manufacturers have now removed trans fat from their products, but it is still found in some processed foods. When buying food, look out for the following ingredients which may indicate the presence of trans fat: -Partially hydrogenated vegetable oil -Hydrogenated vegetable oil -Vegetable shortening -Margarine The healthiest alternatives to trans fat Trans fat, also known as “partially hydrogenated oil,” is a type of unsaturated fat that has been processed to make it solid at room temperature. It is often used in processed foods such as crackers, cookies, and margarine, as well as in fried foods such as doughnuts and french fries. Although trans fat is not necessary for human health, it has been shown to increase the risk of heart disease by raising “bad” LDL cholesterol levels and lowering “good” HDL cholesterol levels. For this reason, the U.S. Food and Drug Administration (FDA) has issued a ban on the use of trans fat in food production, starting in 2018. If you’re looking for healthier alternatives to trans fat, there are several options available. These include: -Unsaturated fats: These include fats from plant sources such as olive oil, canola oil, and nuts. They can help improve cholesterol levels and heart health when used in place of trans fat or saturated fat. -Polyunsaturated fats: These include fats from plant sources such as soybean oil and corn oil. They can help improve cholesterol levels and heart health when used in place of trans fat or saturated fat. -Monounsaturated fats: These include fats from plant sources such as olive oil and canola oil. They can help improve cholesterol levels and heart health when used in place of trans fat or saturated fat. How to avoid trans fat Trans fat is found in many processed foods, such as: – commercial fried foods, such as: – French fries – onion rings – fried chicken and fish – mozzarella sticks – commercially baked goods, such as: – doughnuts – pastries – cookies – crackers – snack foods, such as: – chips – popcorn cakes – shortening and hard margarine The benefits of avoiding trans fat Trans fats, also known as partially hydrogenated oils, are created when manufacturers add hydrogen to liquid vegetable oils to make them solid. This process extends the product’s shelf life and makes it easier to cook with, but it also creates a number of potentially harmful health effects. Trans fats have been linked to an increased risk of heart disease, stroke, and diabetes, and they can also contribute to weight gain. For these reasons, it’s important to avoid foods that contain trans fat. Many packaged and processed foods contain trans fat, so it can be difficult to avoid if you’re not careful. Read food labels carefully, and check the ingredient list for “partially hydrogenated oil” or “hydrogenated oil.” These indicate the presence of trans fat. You can also look for “0 grams trans fat” on the nutrition label – but be aware that foods with this claim are allowed to have up to 0.5 grams of trans fat per serving. So if you eat multiple servings of a food that says it has 0 grams of trans fat, you could be consuming a significant amount of this unhealthy ingredient. To be sure you’re avoiding trans fat, it’s best to limit your intake of processed and packaged foods as much as possible. Instead, focus on eating fresh fruits, vegetables, and whole grains. When you do eat packaged foods, choose those that are made with healthy fats such as olive oil or coconut oil instead of partially hydrogenated oils The risks of consuming trans fat Trans fat, also called “partially hydrogenated vegetable oil,” is a type of unsaturated fat that is commonly found in packaged baked goods, fried foods and margarine. Although small amounts of trans fat are found naturally in some meat and dairy products, the vast majority of trans fat in the diet comes from processed food. Trans fat has been shown to increase levels of “bad” LDL cholesterol and decrease levels of “good” HDL cholesterol in the blood, which can lead to an increased risk for heart disease. Additionally, trans fat has been linked to other health problems such as insulin resistance and inflammation. For these reasons, it is important to limit your intake of foods that contain trans fat. If you’re not sure whether a food contains trans fat, you can check the ingredient list. If the ingredient list includes “partially hydrogenated vegetable oil,” the food contains trans fat. You can also look for foods that say “0 grams trans fat” on the Nutrition Facts label. Keep in mind that even if a food doesn’t contain any trans fat, it may still contain saturated or unsaturated fats, which can also be harmful to your health if consumed in excess. The impact of trans fat on your health Trans fat, also called “partially hydrogenated oil,” is made by adding hydrogen to liquid vegetable oils to make them more solid. This process increases the shelf life of foods containing trans fat, but it also makes them more unhealthy. Consuming trans fat raises your “bad” (LDL) cholesterol levels and lowers your “good” (HDL) cholesterol levels. This increases your risk of heart disease, stroke, and other health problems. The American Heart Association recommends that you consume no more than 2 grams of trans fat per day. Trans fat is found in many processed foods, such as: -Frozen pizzas -Pie crusts -Ready-to-use dough -Cookies -Crackers -Chips -Cake mix -Icing -Non-dairy coffee creamer To avoid trans fat, look for products that say “trans fat free” on the label. You can also check the ingredient list for “partially hydrogenated oil.” The importance of reading labels to avoid trans fat Trans fats, also called “partially hydrogenated oils,” are created when manufacturers add hydrogen to vegetable oil to make it solidify. This process increases the food’s shelf life and gives it a desirable taste and texture. Trans fats can be found in: -Margarines -Vegetable shortenings -Hydrogenated oils -Crackers -Cookies -Chips -Baked goods Eating foods that contain trans fat increases your risk of heart disease and stroke. The American Heart Association recommends that adults consume no more than 2 grams of trans fat per day. To avoid trans fat, read food labels carefully. If a food contains partially hydrogenated vegetable oil, it contains trans fat. How to cook without trans fat Trans fat is created when manufacturers turn liquid oils into solid fats through a process called hydrogenation. This process increases the shelf life and stability of food, but it also creates a fat that is damaging to your health. Foods that contain trans fat are often processed, packaged, or fried. According to the FDA, trans fat raises your LDL (“bad”) cholesterol levels and lowers your HDL (“good”) cholesterol levels. This increases your risk for heart disease and stroke. The FDA has estimates that eating trans fat increases your risk of heart disease by 21 percent and your risk of stroke by 33 percent. You can avoid trans fat by reading labels and avoiding foods that contain “partially hydrogenated oils.” Many food manufacturers are now using alternative ingredients that do not contain trans fat. The bottom line on trans fat Trans fat is a type ofunsaturated fat that can have serious adverse health effects. It’s found in many processed and fast foods, so it’s important to be aware of how much you’re consuming. The bottom line on trans fat is that it’s best to avoid it as much as possible. Eating even small amounts of trans fat can increase your risk of heart disease, stroke, and other serious health problems. If you’re concerned about your trans fat intake, check the nutrition labels on the foods you eat and limit your consumption of foods high in trans fat.
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– प्रा. डा. प्रकाशराज रेग्मी (मुटुरोग विशेषज्ञ) ट्रान्स फ्याट धेरै कम सुन्नमा आएको शब्द हो । यसबारे धेरैलाई जानकारी छैन । ट्रान्स फ्याट खानामा पाइने एकप्रकारको चिल्लो पदार्थ हो । स्वास्थ्यका दृष्टिकोणले ट्रान्स फ्याट चिल्लो पदार्थहरुमध्येको सबैभन्दा हानिकारक चिल्लो हो । खानामा यो चिल्लोको मात्रा धेरै भएमा मुटुका रोगहरुलगायत अन्य स्वास्थ्य समस्याहरु देखा पर्दछन् । ट्रान्स फ्याट अंग्रेजी शब्द हो । यसको नेपाली शब्द छैन । यसलाई नेपालीमा अति खराब चिल्लो भन्दा उत्तम हुन्छ जस्तो मलाई लाग्छ । यसलाई खराब वा हानिकारक चिल्लो मात्र भनेर पुग्दैन, अति खराब चिल्लो नै भन्नुपर्छ । ट्रान्स फ्याट प्राकृतिक र कृत्रिम गरी दुई स्रोतबाट प्राप्त हुन्छ । राँगो, भैँसी, खसी, बोका आदिको रातो मासु तथा जनावरको दूध ट्रान्स फ्याटका प्राकृतिक स्रोत हुन् । रातो मासुमा पाइने चिल्लोमा ट्रान्स फ्याटको मात्रा ३–९ प्रतिशत हुन्छ । यस्तै प्रकारले जनावरको दूधको चिल्लोमा २–६ प्रतिशत ट्रान्स फ्याट हुन्छ । थोरै मात्रामा खाँदा प्राकृतिक स्रोतबाट प्राप्त हुने ट्रान्स फ्याटले स्वास्थ्यमा नकारात्मक असर पार्दैन । कृत्रिम स्रोतबाट प्राप्त हुने अर्थात् फ्याक्ट्रीमा उत्पादन गरिने औद्योगिक ट्रान्स फ्याट जसलाई पार्सियल्ली हाइड्रोजेनेटेड ओइल (Partially Hydrogenated Oil वा PHO) भनिन्छ, स्वास्थ्यका लागि अत्यन्तै हानिकारक हुन्छ । यस्तो चिल्लो पदार्थ वनस्पति तेललाई तताएर, त्यसमा आंशिक मात्रामा हाइड्रोजनको अणु मिसाएर उत्पादन गरिन्छ । यस्तो प्रक्रियाबाट बनाइएको तरल अवस्थामा रहेको बनस्पति तेल कोठाको तापक्रममा ठोस पदार्थमा परिवर्तन हुन्छ । ट्रान्स फ्याट कोठाको सामान्य तापक्रममा जम्छ । फ्याक्ट्रीमा सस्तो तेललाई तताएर, हाइड्रोजन मिसाएर उत्पादन गरिने ट्रान्स फ्याट व्यापारको हिसाबले अत्यन्तै नाफामूलक हुन्छ । किनकि चिल्लो पदार्थको मात्रा बढ्छ, स्वाद बढ्छ, धेरै दिनसम्म टिक्छ । साथै यसमा खानेकुरा पकाउँदा खानाको रुप र स्वाद राम्रो बन्छ । वनस्पति तेलभन्दा यो धेरै सस्तो पर्न आउँछ । व्यापारमा फाइदा हुने भएकाले खाद्य उद्योगमा यसको प्रयोग धेरै हुन्छ । ट्रान्स फ्याटबाट महिलाहरुमा स्तन क्यान्सरको जोखिम बढ्छ । नेपालमा उत्पादन हुने स्वस्तिक वनस्पति घिउ औद्योगिक ट्रान्स फ्याटको एउटा उदाहरण हो । ट्रान्स फ्याट अत्यन्तै खराब चिल्लो पदार्थ हो । यसले रगतमा खराब कोलेस्टेरोलको मात्रालाई बढाउँछ, असल कोलेस्टेरोलको मात्रालाई घटाउँछ, रक्तनलीहरुको भित्री भागमा नकारात्मक असर पारी त्यहाँ रगतको थेग्रा जम्ने सम्भावनालाई बढाउँछ, रक्तनलीहरु साँगुरिने क्रमलाई बढाउँछ, हृदयघात र मस्तिष्कघात हुने सम्भावनालाई बढाउँछ । यस प्रकार ट्रान्स फ्याट मुटु र रक्तनलीहरुका लागि अत्यन्तै हानिकारक छ । ट्रान्स फ्याटबारे गरिएका विभिन्न वैज्ञानिक अध्ययन–अनुसन्धानका अनुसार मान्छेले दैनिक खाने चिल्लो पदार्थको एक प्रतिशतभन्दा बढी ट्रान्स फ्याट भएमा यो स्वास्थ्यका लागि हानिकारक हुन्छ । वैज्ञानिक सल्लाह यो रहेको छ कि मान्छेलाई दैनिक आवश्यक पर्ने कुल ऊर्जा (क्यालोरी) को एक तिहाइ ऊर्जा चिल्लो पदार्थबाट प्राप्त हुनुपर्छ । दैनिक क्यालोरीको दश प्रतिशत स्याच्युरेटेड फ्याटबाट र एक प्रतिशतभन्दा कम ट्रान्स फ्याटबाट प्राप्त हुनुपर्दछ । खानामा ट्रान्स फ्याट शून्य भए सबैभन्दा उत्तम हुन्छ । एक प्रतिशत ट्रान्स फ्याट भनेको कति हो ? यो सजिलै नाप्न सकिन्छ । मानौं एउटा मानिसलाई दैनिक २ हजार क्यालोरी ऊर्जा दिने खाना खानुपर्छ । २ हजारको एक प्रतिशत भनेको २० हो । २० क्यालोरी ऊर्जा करिब दुई ग्राम चिल्लो पदार्थबाट प्राप्त हुन्छ । दुई ग्राम भनेको आधा चिया चम्चाभन्दा अलिकति कम हो । एक चिया चम्चामा ५ ग्राम हुन्छ । यस प्रकार दैनिक २ हजार क्यालोरी बराबर खाना खाने व्यक्तिले आधा चिया चम्चाभन्दा कम ट्रान्स फ्याट मिसिएको खाना खानुपर्छ । दुब्ला मान्छेको तुलनामा मोटा मान्छेहरुलाई ट्रान्स फ्याटले अझ बढी हानि गर्दछ । मोटा मान्छेलाई ट्रान्स फ्याटको असरबाट मुटुरोगका अतिरिक्त, मधुमेह, बाथ आदि स्वास्थ्य समस्या उत्पन्न हुने खतरा बढ्छ । कुनै–कुनै अध्ययनले ट्रान्स फ्याटबाट क्यान्सरको सम्भावना बढेको देखाएको छ । ट्रान्स फ्याटबाट महिलाहरुमा स्तन क्यान्सरको जोखिम बढ्छ । वनस्पति तेललाई जति धेरैपल्ट ततायो त्यति नै त्यसमा ट्रान्स फ्याटको मात्रा बढ्दै जान्छ । जति धेरै ततायो तेल त्यति बढी हानिकारक बन्दै जान्छ । यस्तो तेलमा पकाएको पकौडा, समोसा, चाउचाउ, आलु, चिकेन आदि खानेकुरा स्वादिलो भए पनि स्वास्थ्यका लागि अत्यन्तै हानिकारक हुन्छ । कस्तो खानामा ट्रान्स फ्याट बढी हुन्छ ? फ्याक्ट्रीमा तयार गरी प्याकेटमा बन्द गरिएका खाद्यपदार्थहरु जस्तै– बिस्कुट, कुकिज, तयारी चाउचाउ, भुजिया, दालमोठ, कुरकुरे, चिज बल्स, आलु चिप्स आदिमा अत्यधिक मात्रामा ट्रान्स फ्याट हुन्छ । यस्तै प्रकारले वनस्पति घिउमा बनाएका बेकरी आइटमहरु केक, डोनट, पाउरोटी, आइसक्रिम, पिज्जा तथा चिल्लोमा डिप फ्राइ गरेर तयार पारिने फास्ट फूड जस्तै– पकौडा, समोसा, पुरी, चिकेन फ्राइ, आलु फ्राइ, बर्गर, ससेस आदिमा प्रशस्त मात्रामा ट्रान्स फ्याट हुन्छ । चिल्लोमा तारेर बनाइने मिठाईहरु जेरी, लालमोहन, गुँदपाक, पुस्टकारी, लाखामरी आदिमा पनि धेरै मात्रामा ट्रान्स फ्याट हुन्छ । ट्रान्स फ्याटको प्रयोग कसरी घटाउने ? – डिप फ्राइ गरेको खाना नखाने । – बजारमा प्याकेटमा बन्द गरी बेच्न राखिएका तयारी खानेकुरा नखाने । – बवनस्पति घिउको प्रयोग नगर्ने । – वनस्पति तेलमा खाना पकाउँदा तेललाई धेरै नतताउने र दोहो¥याएर एउटै तेलमा खाना नपकाउने । – तेलहरु मध्ये ओलिभ, तोरी र नरिवलको तेल बढी प्रयोग गर्ने । – घिउको प्रयोग गर्ने । – रातो मासुको सट्टा सेतो मासु खाने । – दूधलाई चिल्लो निकालेर पिउने । – मिठाई, आइसक्रिम, पिज्जा, केक, आदि कम खाने । – तयारी चाउचाउ नखाने । प्याकेटको खाना र त्यसको बाहिर छापिएको लेबल बजारमा तयारी खानाको प्याकेटबाहिर लेबल टाँसिएको हुनुपर्दछ, जसमा त्यसभित्रको खानेकुरा कहिले बनाएको, कहिलेसम्म खान मिल्ने र त्यसमा कुन–कुन पौष्टिक तत्व छन् आदि लेखिएको हुनुपर्दछ । त्यसमा चिल्लो, नुन, गुलियो कति छ ? ट्रान्स फ्याट कति छ ? भन्ने जानकारी पनि हुनुपर्दछ । लेबल नभएको प्याकेटको खानेकुरा खानुहुँदैन । ट्रान्स फ्याट भएको खानेकुरा किन्नुहुँदैन । ट्रान्स फ्याट नभएको खानेकुरा किन्ने गर्नुपर्छ । ट्रान्स फ्याटसम्बन्धी नीति र कानुन नेपालमा खाद्यपदार्थमा हुनुपर्ने ट्रान्स फ्याटको मात्राको मापदण्डसम्बन्धी नीति र कानुन बनिसकेको छैन । हामी ट्रान्स फ्याट धेरै भएका अस्वस्थकर खानेकुरा खान बाध्य भइराखेका छौं । किनकि नीति र कानुन नभएको हुनाले उद्योगहरुले बढी नाफा कमाउन धेरै ट्रान्स फ्याट भएको चिल्लो पदार्थको प्रयोग गरी तयारी खानेकुराहरु जस्तै– बिस्कुट, चाउचाउ, दालमोठ, चिज बल्स, आलु चिप्स आदि उत्पादन गर्छन् र लेबल नराखी प्याकेटभित्र बन्द गरेर बजारमा बेच्ने गर्छन् । स्कुल जाने बालबालिकाले यस्तै खानेकुरा धेरै खान्छन् । मुटुरोग सानै उमेरमा लाग्नुका पछाडिको एक मुख्य कारण यो पनि हो । यस्तो परिस्थितिमा सुधार ल्याउन खाद्यपदार्थमा ट्रान्स फ्याट नियन्त्रणसम्बन्धी नीति र कानुन बन्नु जरुरी छ । हामी सबैले यस्तो नीति र कानुन चाँडै बनोस् र कार्यान्वयन होस् भनी आ–आफ्नो ठाउँबाट सक्दो प्रयास गर्नुपर्दछ ।