Whether you’re lounging at home, nibbling on chips and bhujia, or munching deep-fried chicken at the local food court – Indians are constantly swimming in a sea of trans fats.

In recent years, the “Trans Fat” section on nutrition labels has been under severe scrutiny. It’s evolved from a nutrition buzzword to a real cause for concern, being directly linked to high cholesterol and early heart attacks.

This comprehensive, science-backed blog is all you need to understand the origin of trans fats, how they affect us, what foods they’re commonly found in, and even lists healthy alternatives.

Alright enough context. Let’s dive right into what all the fuss is about.

What Are Trans Fats?

Trans fat is short for trans fatty acids, a type of unsaturated fat. But unlike the healthy kinds of unsaturated fats found in nuts or avocados, trans fats are super unhealthy for us. They have 2 types:

• Natural trans fats: Found in small quantities in some animal products like meat and dairy. This type isn’t the big problem.

• Artificial trans fats: These fats are made by adding hydrogen to liquid vegetable oils to make them more solid. This process, called partial hydrogenation, extends the shelf life of food products, which is why trans fats are so popular in processed foods.

Think of all the foods we first read. See why they last?

Unfortunately, while manufacturers benefit from the longer shelf life and enhanced texture of their products, your body pays the heavy price.  

Let’s learn about the harmful effects of consuming trans fats over time.

Health Hazards of Trans Fats

Eating trans fats does a world of harm to your body. Here’s how:

1. Raises Bad Cholesterol (LDL) and Lowers Good Cholesterol (HDL):

Trans fats are notorious for raising your low-density lipoprotein (LDL) levels, often called "bad" cholesterol. At the same time, they reduce high-density lipoprotein (HDL), the "good" cholesterol.

This imbalance increases the risk of plaque buildup in your arteries, potentially leading to heart disease and stroke.

Research Highlight: A 2019 study published in the Indian Heart Journal found that Indians who consumed diets high in trans fats had a 34% higher risk of coronary artery disease compared to those who had lower intake levels. With our love for fried foods, it’s a hazard that hits close to home.

2. Heart Disease & Trans Fats:

The most well-documented consequence of trans fat consumption is its link to heart disease. 

Because trans fats contribute to higher LDL cholesterol and lower HDL cholesterol, they directly contribute to the development of heart disease and other cardiovascular issues.

Research Highlight: A 2020 review in the Journal of the American Medical Association found that the elimination of artificial trans fats from the food supply could prevent 1000s of heart attacks and deaths each year.

3. Increased Risk of Type 2 Diabetes: 

Beyond heart health, trans fats also affect insulin resistance, which is a major factor in the development of Type 2 diabetes. The more trans fats in your diet, the more at risk you are for developing this chronic disease.

4. Obesity and Trans Fat Consumption:

Trans fats have been linked to weight gain and obesity, as they interfere with your body's ability to regulate appetite and manage fat storage. Unlike healthy fats, trans fats promote the storage of visceral fat, which can surround your organs and raise the risk of related diseases.

Science has had its say. It’s clear across all studies that trans fats are harmful for the human body. It emulates poison when in excess, clogging up our arteries and contributing to heart-related diseases. 

But we just know the harmful ingredient. What about the foods? 

Foods Rich In Trans Fats

We’ve broadly discussed foods rich in trans fats already. But let’s get into the details so you know exactly the types of foods to avoid versus enjoy.

Here are your usual suspects:

• Vanaspati Ghee (Partially Hydrogenated Oils): A common culprit across many Indian households and street stalls, this is one of the primary sources of trans fats in India. 

• Fried Foods: From deep-fried chicken to desi delights like samosas and jalebis—anything deep-fried is likely to contain trans fats, especially if the oil used is reused. And as we all know, reusing oil is a very common practice in fast-food chains and even some restaurants. 

• Bakery Items: Think biscuits, puffs, cakes, and cookies. Many commercially available baked goods contain trans fats to increase their shelf life. Our advice? Mind your sweet tooth. 

• Packaged Snacks: That bag of bhujia or potato chips may satisfy your midnight cravings, but they often contain trans fats to maintain crunch and flavor. People, try not to munch so mindlessly. 

Research Highlight: According to the American Heart Association, consuming trans fats increases your risk of developing cardiovascular disease significantly. Studies show that for every 2% increase in energy intake from trans fat, the risk of heart disease rose by 23%.

Healthy Fat Alternatives 

All this talk of trans fats is why fat gets a bad rap. But not all fats are equally bad. In fact, some are really good and vital for overall health!

• Monounsaturated Fats (MUFA): Found in mustard oil, olive oil, and avocados, these fats help reduce bad cholesterol levels and lower your risk of heart disease. Basically, they’re beneficial to your health when used sparingly. 

• Polyunsaturated Fats (PUFA): Found in sunflower oil, flaxseeds, and walnuts, these fats provide essential Omega-3 and Omega-6 fatty acids, which are great for your brain and heart.

• Saturated Fats: These fats, found in items like butter and ghee, are okay in moderation but should not be eliminated entirely. They provide necessary nutrients, especially when sourced from healthy, natural foods.

Now that you know your fats, stock up your kitchens and stir your dishes accordingly. Just make sure you keep trans fats away.

Regulations on Trans Fats in India

India, like the world, is tackling the trans fat issue head-on. The Food Safety and Standards Authority of India (FSSAI) had set limits on the amount of trans fat allowed in oils and fats used for food production, aiming for a 2% cap by 2022. Still, this issue persists today. 

Which is why awareness is key. Public understanding remains low and many food manufacturers continue to use trans fats due to their lower cost. It’s up to us as consumers to learn more and make smart choices.

The Bottom Line 

Trans fats might seem like a small part of your diet, but their effect on your health is exponential. From heart disease to obesity, diabetes, and rampant inflammation, the dangers of trans fats cannot be laughed at.

By swapping out unhealthy fats for healthier alternatives, always checking labels closely, and being mindful of how much fried food you consume, we can minimize the risks. But what about the damage done already? 

Well, our heart-healing Chaga Shroom Coffee works to directly oppose the ill effects of trans fats – Chaga helps up your LDL and lower your HDL. This directly results in a thriving heart. 

We’ve also created India’s 1st 4x Omega-3 supplement so you keep your heart healthy by reducing triglycerides, lowering blood pressure, and reducing the risk of irregular heartbeats – all with just 2 capsules a day. 

Keep your heart healthy and keep trans fats away!