Fatty acids play an important role in our daily lives, they are the basis for making up cell membranes and many bioactive molecules. However, fatty acids also come in many forms, of which trans fatty acids are a special form. So, what are trans fatty acids?What are the effects on our health?Let's do it together.
First of all, we need to understand the structure of fatty acids. Fatty acids are organic compounds composed of carbon, hydrogen, and oxygen, and the carbon atoms are linked to each other by chemical bonds to form the backbone of fatty acids. In its native state, the hydrogen atoms on the carbon-carbon double bond in fatty acids are located on different sides, which makes the molecule exhibit a specific spatial conformation.
However, trans fatty acids are formed when certain factors cause the hydrogen atoms on the carbon-carbon double bond to be on the same side. This special structure makes trans fatty acids more stable and able to remain stable in the presence of high temperatures and oxygen.
Trans fatty acids are mainly partially hydrogenated vegetable oils. During processing, vegetable oils are hydrogenated to improve their stability and extend their shelf life. However, this process may lead to the conversion of some vegetable oils into trans fatty acids. In addition, some natural animal products may also contain small amounts of trans fatty acids, mainly from beef and dairy products.
Although trans fatty acids are present in some animal products in their natural state, the main risk comes from the partially hydrogenated vegetable oils produced during processing. This oil is widely used in the food industry, for example in the production of pastries, biscuits, potato chips and other snacks.
So, what are the effects of trans fatty acids on our health?Several studies have shown that trans fatty acid intake is associated with health problems such as cardiovascular disease, diabetes, and obesity. This is because trans fatty acids increase LDL cholesterol (bad cholesterol) and triglyceride levels in the blood, while lowering HDL cholesterol (good cholesterol) levels. This increases the risk of atherosclerosis and cardiovascular disease.
In addition, trans fatty acids may also affect the development of insulin resistance and diabetes. Some studies suggest that diets high in trans fatty acids may increase the risk of diabetes because trans fatty acids interfere with the normal action of insulin.
To reduce trans fatty acid intake, we can do the following:
Reduce your intake of processed foods: Try to avoid processed foods containing partially hydrogenated vegetable oils and choose natural or unprocessed foods.
Read food labels: When buying food, carefully review the ingredient list on the food label and choose carefully if you find foods that contain partially hydrogenated vegetable oils.
Choose healthy cooking methods: Try to use healthy cooking methods such as steaming, boiling, and roasting, and avoid frying food at high temperatures for long periods of time to reduce the production of trans fatty acids.
Increase your intake of foods rich in soluble fiber: Soluble fiber can help lower cholesterol levels and reduce the absorption of trans fatty acids. You can appropriately increase the intake of beans, oats, apples and other foods.
In conclusion, trans fatty acids are a special form of fatty acids, mainly in partially hydrogenated vegetable oils. In order to maintain health, we should understand the relevant knowledge of trans fatty acids and take measures to reduce their intake. By making healthy diet and lifestyle choices, we can reduce the potential health risks of trans fatty acids. Let's work together for a healthier life!