Part VI: Trans fatty acids
Trans fatty acids are probably the biggest scare among fatty acids. How much should we be afraid of them, and where can we find them?
TRANS FATTY ACIDS ARE THE WORST FROM A HEALTH PERSPECTIVE
Trans fatty acids (or trans-unsaturated fatty acids), which we refer to by the abbreviation TFA (trans fatty acids), are among the unsaturated fatty acids, but from a nutritional and health perspective they are probably the worst of the worst - they increase blood cholesterol levels, and have an adverse effect on the development of type 2 diabetes and obesity. Their possible negative effects, including on the human fetus and newborn, have also been described. Expert recommendations state that their maximum intake should be below 1% of the total daily energy intake, i.e. about 2 g per day.
The view on the effects of trans fatty acids on health has evolved.
As late as the 1980s, it was assumed that they had similar effects to monounsaturated fatty acids, i.e. rather neutral effects on health. In the mid-1990s, their effects were compared with saturated fatty acids. However, based on the latest scientific findings, trans fatty acids are considered to have worse effects than saturated ones.
Trans fatty acids are created during the partial hardening of fats - during their partial hydrogenation. This is a process that was previously used, for example, in the production of margarines (or one of the components in their production) or their good thermal stability was used, for example, in industrial frying or deep-frying in restaurants.
However, since the end of the last century, this process has ceased to be used in the production of margarines and other spreadable vegetable fats, and has been replaced by other processes in which trans fatty acids are practically not formed. These fats were previously found in fine, durable pastries, in toppings, fillings or, for example, in vegetable substitutes for milk or dairy products, even in their dried versions. This is no longer the case today. They have mostly been replaced by fats with a predominance of saturated fatty acids, which have similar technological properties.
Such fats are no longer found in the vast majority of products on our market.
Currently, trans fatty acids can be found in milk fat (at the level of several percent of the total amount of fatty acids), because TFAs are formed naturally in the digestive tract of ruminants. Their source can also be inappropriately prepared foods. Trans fatty acids are formed when preparing food at high temperatures, i.e. above 240 degrees Celsius, when using unsuitable fat with low thermal stability, which easily burns.
The series was prepared for us by Věra Boháčová, DiS., who is an expert in the field of nutritional counseling. She graduated as a certified nutrition therapist at a higher medical school and has been engaged in nutritional counseling for adults and children for more than 20 years. She also works as a lecturer at a private higher medical school, where she works with future nutritional therapists. You can read about her work on her website.
TRANS FATTY ACIDS ARE THE WORST FROM A HEALTH PERSPECTIVE
Trans fatty acids (or trans-unsaturated fatty acids), which we refer to by the abbreviation TFA (trans fatty acids), are among the unsaturated fatty acids, but from a nutritional and health perspective they are probably the worst of the worst - they increase blood cholesterol levels, and have an adverse effect on the development of type 2 diabetes and obesity. Their possible negative effects, including on the human fetus and newborn, have also been described. Expert recommendations state that their maximum intake should be below 1% of the total daily energy intake, i.e. about 2 g per day.
The view on the effects of trans fatty acids on health has evolved.
As late as the 1980s, it was assumed that they had similar effects to monounsaturated fatty acids, i.e. rather neutral effects on health. In the mid-1990s, their effects were compared with saturated fatty acids. However, based on the latest scientific findings, trans fatty acids are considered to have worse effects than saturated ones.
Trans fatty acids are created during the partial hardening of fats - during their partial hydrogenation. This is a process that was previously used, for example, in the production of margarines (or one of the components in their production) or their good thermal stability was used, for example, in industrial frying or deep-frying in restaurants.
However, since the end of the last century, this process has ceased to be used in the production of margarines and other spreadable vegetable fats, and has been replaced by other processes in which trans fatty acids are practically not formed. These fats were previously found in fine, durable pastries, in toppings, fillings or, for example, in vegetable substitutes for milk or dairy products, even in their dried versions. This is no longer the case today. They have mostly been replaced by fats with a predominance of saturated fatty acids, which have similar technological properties.
Such fats are no longer found in the vast majority of products on our market.
Currently, trans fatty acids can be found in milk fat (at the level of several percent of the total amount of fatty acids), because TFAs are formed naturally in the digestive tract of ruminants. Their source can also be inappropriately prepared foods. Trans fatty acids are formed when preparing food at high temperatures, i.e. above 240 degrees Celsius, when using unsuitable fat with low thermal stability, which easily burns.
The series was prepared for us by Věra Boháčová, DiS., who is an expert in the field of nutritional counseling. She graduated as a certified nutrition therapist at a higher medical school and has been engaged in nutritional counseling for adults and children for more than 20 years. She also works as a lecturer at a private higher medical school, where she works with future nutritional therapists. You can read about her work on her website.
