TRANS-fatty acids in foods
TRANS fatty acids – a term that sounds for most people, a little sympathetic. But what is really hidden behind the food part, know the least about: TRANS fatty acids are substances, which occur especially in industrially produced food, and in the case of hardened vegetable fats. You will find in almost all of the spreadable fats (especially Margarine) and Fritieröl as well as ready-made meals and fast food products, such as Bakery and confectionery products, dry soups, chips, frozen pizza, Breakfast cereal, spreads, sweet bread, whipped Cream, puff pastry and potato chips.
Tips for shopping
When shopping a look at the list of ingredients on the packaging suggests, where TRANS fats hide: you do not need to be declared in Germany under your name, or from the English (Trans Fatty Acids) derived abbreviation TFA, but under the description “hydrogenated fats” or “vegetable fat, hardened”.
In addition, TRANS fats also occur at the domestic hearth for Roasting (130 °C) with vegetable oils, which have a high proportion of polyunsaturated fatty acids. And of course, they are included in dairy products and in meat from ruminants (beef, lamb), their effect seems to be in contrast to the artificially resulting TFAs – for the people is probably not harmful.
Scientists agree that foods with a high proportion of TRANS-fatty acids can affect our health. You can increase the amount of LDLs, the “bad” cholesterol, and lower HDL, so protective cholesterol in the blood and thus increase the risk for hardening of the arteries, coronary heart disease, heart attack and stroke.
Discussed, but not yet proven, are a negative influence on the sugar metabolism with the risk of diabetes and increase in blood pressure, Allergy and cancer risk. A 6-year long us study of monkeys has shown that an increased intake of TRANS fatty acids with the food only leads to weight gain, but the bacon pad is deposited particularly in the abdominal region.
The resulting “Apfeltyp” is the risk for cardiovascular diseases and metabolic disorders (mainly Diabetes). In experimental animals, increased blood glucose levels were also. Even if the results are not Readily transmitted to humans, adjust to the other studies and results on this topic.
TRANS fatty acids in food to avoid
The recommended daily limit of TRANS-fatty acids for adults is 2-3 grams. The professional bodies such as the German nutrition society (DGE) recommend that TRANS fat should supply less than one percent of the food energy. Since the exact quantities ingested, however, are difficult to calculate, here are a few General tips:
- When shopping on the label, and foods with hardened fats better on the shelf.
- Vegetable oils are not cold pressed, virgin Oils is best not to heat strongly;.
- For hot Roast high-heatable, refined Oils use fat (e.g., coconut).
- As a prank fat Butter or high quality Margarine.
- Deep-fried, fat-baked and Breaded consume rather rare, as well fast food, ready meals, puff pastries, Chips and sweets with fat glaze.
- The best prevention is varied, the food fresh.