No question of depriving of fat. In small doses, lipids are also essential to a balanced diet.Better, however, avoid hydrogenated fats also known as the transfat (trans fats).
What are trans fatty acids (or transfat)?
Nothing to do with GMOs, the term here refers to the trans geometry of specific fatty acids that make up the hydrogenated fat (transfat).
These trans fatty acids (or transfat) may have two origins.
One is natural: they are formed in the stomach of ruminants (cows, sheep) in contact with certain bacteria.
The other is industrial, via the hydrogenation of vegetable oils . This process allows fat to pass from liquid to solid state , which facilitates their use and storage and makes them less susceptible to oxidation.
These trans fatty acids (or transfat) may have two origins.
One is natural: they are formed in the stomach of ruminants (cows, sheep) in contact with certain bacteria.
The other is industrial, via the hydrogenation of vegetable oils . This process allows fat to pass from liquid to solid state , which facilitates their use and storage and makes them less susceptible to oxidation.
Trans fatty acids: their effects on health
Several studies have shown that excessive consumption of trans fatty acids (tranfat) from industrial sources (intakes greater than 2% of total energy intake) was associated with increased levels of " bad cholesterol "(LDL) and a lower level of "good cholesterol" (HDL), resulting in a possible rise in cardiovascular risk .
Other studies also suggest a link with cancer , especially breast and colon. On trans fatty acids of natural origin to consumption levels currently observed in France, there seems to be no problem.
Other studies also suggest a link with cancer , especially breast and colon. On trans fatty acids of natural origin to consumption levels currently observed in France, there seems to be no problem.
Recommendations
AFSSA (French Agency for Food Safety Food) recommends limiting the intake of total trans fatty acids to less than 2% of total energy intake .
Good news, according to estimates by the agency in 2009, we were under this threshold with a consumption of just under 1%. But it is just averages and disparities can be significant depending on personal habits.
Good news, according to estimates by the agency in 2009, we were under this threshold with a consumption of just under 1%. But it is just averages and disparities can be significant depending on personal habits.
What foods are trans fats?
The major contributors of trans fatty acids of natural origin are dairy products and meat.
On trans fatty acids from industrial sources , those that pose potential problems, the products most affected are the cookies, especially chocolate and snacks filled wafers, pastries, chocolate bars, breads, cookies, drink , pizzas, quiches, margarine, ready meals, dried soups and pasta pie. But the levels of "trans" are highly variable depending on the brand: to be equivalent, they can be multiplied by 15.
On trans fatty acids from industrial sources , those that pose potential problems, the products most affected are the cookies, especially chocolate and snacks filled wafers, pastries, chocolate bars, breads, cookies, drink , pizzas, quiches, margarine, ready meals, dried soups and pasta pie. But the levels of "trans" are highly variable depending on the brand: to be equivalent, they can be multiplied by 15.
Identify fatty acids on labels
Nothing requires the industry to acknowledge the presence of trans fats in its products. So let's open eye and learn to decode the labels:
- And the words " oils (or fats), partially hydrogenated "indicates that there are indeed;
- It simply says " hydrogenated vegetable fat ", it may be in part;
- If you only read "vegetable fat" or "oil", a priori, no hydrogenation, and therefore no transfat.
Of course, with "pure butter, you can have peace of mind.
- And the words " oils (or fats), partially hydrogenated "indicates that there are indeed;
- It simply says " hydrogenated vegetable fat ", it may be in part;
- If you only read "vegetable fat" or "oil", a priori, no hydrogenation, and therefore no transfat.
Of course, with "pure butter, you can have peace of mind.
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