What is the problem with trans fatty acids? These are fats in fried foods and margarine and show up as the "hydrogenated" or "partially hydrogenated" ingredient you see on the label of that tempting package of cookies or donuts.
"The problem with trans fatty acids is that your body doesn't know what to do with them," said Brian Olshansky, MD, University of Iowa Health Care professor of internal medicine who treats patients with heart conditions.
"Trans fatty acids might help preserve food so that it tastes good, but your body can't break them down and use them correctly," Dr. Olshansky said. "Normal fats are very supple and pliable, but the trans fatty acid is a stiff fat that can build up in the body and create havoc."
The areas affected include the lining of your blood vessels and brain surfaces, where the build-up can cause problems. Trans fatty acids are linked to obesity, heart disease, diabetes, high cholesterol, and even sudden cardiac death.
If that's not enough to give you pause next time you double your order of fries or take a bite of artificial cheese pizza, consider that the chemical recipe for a trans fatty acid involves putting hydrogen atoms (that explains why they're called "hydrogenated") in the "wrong place," Dr. Olshansky said. "It's like making a plastic."
Who Would Want to Eat Plastic?
Dr. Olshansky acknowledges that it is hard to avoid trans fatty acids in the typical American diet. You often see "partially hydrogenated" in ingredient labels of processed foods, and the higher up those words appear on the list, the more trans fatty acids contained in the product. Fast foods and cheaper foods tend to include these fats because they stabilize the ingredients.
"I'm recommending to my patients not to eat products with trans fatty acids and to keep away from processed foods and fast foods until they improve," Dr. Olshansky said.
Other advice:
- "Good" fats, used in moderation, are monounsaturated and polyunsaturated fats. Monounsaturated fats include olive, canola, and peanut oils and are best used for cooking or baking. Store these fats in a cabinet away from light to keep them from getting rancid.
- Polyunsaturated fats include soybean, corn, and sunflower oils and are ideal for salad dressings and other cold uses. Store these in the refrigerator.
- You can also supplement your diet with omega-3 fatty acids found in fish, nuts, and some grains. Omega-3 fats are good fats that reduce the risk of heart disease and can provide a mental boost.
- Avoid margarine with partially hydrogenated oils. Instead, try the newer margarines that are light or made with yogurt and do not contain trans fats.
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