The Truth About Trans Fats: Sources, Risks, And Safer Alternatives

Summary:Trans fats—especially those found in processed and fried foods—are harmful to health and contribute to heart disease, diabetes, and more; fortunately, healthier alternatives exist and can be adopted without compromising food quality.

What Was the Study About?

This review, published in the Journal of Food Science and Technology, dives into the world of trans fatty acids (TFAs)—how they are formed, their health consequences, and what can be done to reduce or eliminate them. While small amounts of natural trans fats are found in animal products, the real danger comes from industrially produced trans fats, particularly in countries like India, where regulation and public awareness are lacking.
The paper’s central message is urgent and clear: trans fat consumption should be minimized or eliminated due to its numerous health risks. The authors also explore viable technological alternatives that allow for healthier food production without sacrificing texture, flavor, or shelf life.

Key Findings

Where Do Trans Fats Come From?

- Industrial processing: The main culprit is partial hydrogenation—a process where unsaturated oils are chemically altered to become solid at room temperature. This makes food more shelf-stable and appealing, but introduces trans fats.
- Natural sources: A small portion of trans fats comes from ruminant animals (e.g., cows and sheep) via a bacterial process.
- Processed foods: Around 80% of dietary trans fats come from processed products like margarine, shortening, baked goods, and fried snacks.

How Do They Harm Health?

- Cardiovascular disease: Trans fats raise LDL;low-density lipoprotein (bad cholesterol) and lower HDL;high-density lipoprotein (good cholesterol).
- Pregnancy & development: TFAs cross the placenta and may impact fetal development and increase preeclampsia risk.
- Cancer & diabetes: Some studies show correlations with breast cancer and type-2 diabetes.
- Obesity & allergies: Associated with abdominal weight gain and childhood asthma.

The Indian Scenario

India’s consumption of trans fats is high, especially through vanaspati. A single serving of popular Indian snacks can exceed the WHO’s recommended limit. Lab tests showed up to 23% trans fat in some vanaspati brands.

Why It Matters

Cardiovascular diseases remain a leading cause of death globally. In countries like India, increased consumption of fast food has made the problem worse. Many people are unaware that they are regularly consuming trans fats, often hidden in everyday foods. Public education, regulation, and food reformulation are necessary.

Takeaway for Readers

- Read labels carefully and avoid 'partially hydrogenated oils.'
- Minimize processed foods and use healthy oils.
- Limit eating out, especially fried or baked foods from unknown sources.

What Can Be Done Instead? (The Alternative Approach)

The paper outlines four main strategies the food industry can adopt:
1. Modified Hydrogenation: Reduces TFA by adjusting the process.
2. Interesterification: Rearranges fatty acids without creating trans fats.
3. Using Natural Fat Fractions: From coconut, palm, or kernel oils.

Regulation and Labeling: Where We Stand

Some countries have banned or heavily restricted trans fats. India has proposed limits, but enforcement is inconsistent. Clear labeling, stricter limits, and consumer awareness are needed to drive change.

Paper Details

Title: Trans fats—Sources, Health Risks, and Alternative Approach

Authors: Vandana Dhaka, Neelam Gulia, Kulveer Singh Ahlawat, Bhupender Singh Khatkar

Published In: Journal of Food Science and Technology (2011)

DOI: https://doi.org/10.1007/s13197-010-0225-8