Battle against trans fats: A push for healthier food

Trans fats are fatty acids that can occur in natural and artificial forms. Natural trans fats are found in small amounts in animal-derived meat and dairy products, and their consumption in moderate amounts is not as harmful.

However, artificial trans fats, also known as industrial trans fats or partially hydrogenated fats, pose a significant threat to our health.

Their formation involves the chemical modification of vegetable oils to extend their shelf life. Such trans fats have properties that make them popular among food manufacturers, but their impact on health is detrimental. Studies have shown that artificial trans fats significantly increase LDL cholesterol, known as “bad” cholesterol, while simultaneously lowering the HDL fraction, or “good” cholesterol. This, in turn, increases the risk of cardiovascular diseases and other major health issues.

Trans fats can be found in many popular food products. Highly processed foods such as fried foods, pastries, canned meats, sausages, fast food, margarine, sweets, processed cheeses, frozen foods, and ready-to-eat meals may contain harmful trans fats. The constant presence of these fatty acids in the diet raises triglyceride levels and “bad” LDL cholesterol in the bloodstream, simultaneously lowering HDL levels.

Excessive consumption of trans fats leads to lipid metabolism disorders, which is one of the main factors in the development of atherosclerosis, hypertension, heart attacks, and strokes. Additionally, they can increase the risk of developing type 2 diabetes, being overweight, obesity, colorectal cancer, Alzheimer's disease, and fertility issues.

An example of a country that has taken effective steps to eliminate trans fats from its citizens' diets is Denmark. As early as 1993, the Danes identified the problem by publishing a scientific study that demonstrated the increased risk of cardiovascular diseases associated with trans fats. In 2003, the Danish Nutrition Council banned the use of trans fats in food, significantly improving its citizens' health.

As one of the first countries in the world, Poland received the WHO Validation of Trans Fat Elimination certificate for implementing the REPLACE program. It aims to reduce the trans fat content in food products.

Although restrictions have been imposed on trans fats, they have not completely disappeared from food products, so consumers should be aware of the risks and avoid products containing them.

The World Health Organization (WHO) has long warned against consuming trans fats. According to WHO, these harmful fatty acids should be completely eliminated from food. Their impact on health is drastic—almost 300,000 people worldwide die each year due to the consumption of trans fat-containing products.

WHO emphasizes that artificial trans fats, which are created during the industrial hydrogenation of vegetable oils, are extremely dangerous. This process alters the chemical structure of oils, making them more stable and extending their shelf life. Unfortunately, this structural change causes serious health issues, such as heart diseases, atherosclerosis, type 2 diabetes, and other metabolic disorders.

Avoiding trans fats may seem challenging because they are present in many popular food products. However, there are a few simple tips to help maintain a healthier diet. First and foremost, it is worth reading product labels and avoiding those that contain “partially hydrogenated vegetable oils” or “partially hardened vegetable fats.”

Instead of highly processed products, opt for healthier choices such as fresh fruits, vegetables, whole-grain bread, nuts, and seeds. For frying, it is recommended to use unrefined oils, such as olive oil or canola oil, which are sources of healthy unsaturated fats.