ADDITIONAL READINGS ON FATS

Trans Fat
There is a third type of fat known as a trans fat. Trans fats are actually a
kind of unsaturated fat, but they stand out from other types of fat because
they very rarely occur in foods naturally.
A trans fat is created when an otherwise naturally unsaturated fat often
vegetable oil is hydrogenated (i.e., hydrogen atoms are added to the
food). Hydrogenation extends the shelf-life of foods, but it also solidifies
fats that would otherwise be liquids. Manufacturers created this process
partly because saturated fats, which had been used previously, had grown
very unpopular; however, there was still a need to create foods that would
last. Unfortunately, these solid trans fats have the same effects that
saturated fats have: they clog the arteries. Numerous studies found trans
fats were even worse for heart health than saturated fats.
Food industries around the world have been phasing out trans fats since
the mid-2000s, often due to public demand or government regulation, but
even food products that claim to have "0g of trans fat" may usually contain
up to 0.5g legally. In late 2013, the FDA stated that trans fats are not
generally considered safe. Many see this as the start of an eventual all-out
ban of trans fats from foods. They are being replaced withinteresterified
saturated fats and sometimes with traditional saturated fats, such
as lardor palm oil.
Cis Fat vs. Trans Fat
Unsaturated fats can be either cis fats or trans fats. While cis fats are
beneficial and can promote good cholesterol, trans fats are considered
harmful to cardiovascular health, especially those trans fats which come
from unnatural sources (e.g., hydrogenated oils in processed foods). In
November 2013, the U.S. Food and Drug Administration (FDA) said it is
requiring the food industry to completely phase out artificial trans fats.
Note: Though this comparison refers to cis and trans "fats," it is more
technically correct to call these "fatty acids."
Cis Fat
Health Generally good for
Effect health unless
consumed in
unreasonably high
quantities.
Occurs Yes
naturally

Arrange The chains of carbon

ment of atoms are on the
atoms same side of the
double bond,
resulting in a kink.
Melting Usually low. Some
Point cis fats are liquid at
room temperature.

Trans Fat
Detrimental lowers good
cholesterol and increases the
level of bad cholesterol in the
body. Harmful to heart health
could cause cardiac death.
While some natural trans fats
occur in meat and dairy
products, the majority of trans
fats come from processed
foods (i.e., hydrogenated oils).
Hydrogen atoms are on the
opposite side of the double
bonds of the carbon chain,
making the fat molecule
straight.
Usually high. Trans fats,
likesaturated fats, are solid at
room temperature.

Health Consequences
While consuming cis fats in unnaturally large quantities poses a health
risk, unsaturated cis fats monounsaturated and polyunsaturated fats
generally increase the levels of good cholesterol (HDL) in the body
while also decreasing bad cholesterol.
In 2002, the National Academy of Sciences concluded that trans fatty
acids, whether of plant or animal origin, are nonessential and provide no
benefit to human health.What's more, trans fats increase the levels
of LDL (bad cholesterol) in the body, thereby increasing the risk of
clogged arteries and coronary heart disease.
At least one study found that for every 2% of energy derived from trans
fats, there was an associated 23% increase for cardiovascular risk.
A similar study found that for every 2% of trans fat-based energy, there
was a 73% greater risk of infertility in women. Numerous other studies
have found links between unsaturated trans fat and obesity, as well as
colon cancer. So the consumption of trans fat should be as low as
possible.
One area scientists remain uncertain about is the effects of consuming
naturally-occurring trans fats, which are rare but found in small
quantities in meat and dairy products. The general consensus is that
this type of trans fat should be avoided as much as possible, too;
however, some research has suggested that natural trans fats are quite
different from commercially-created trans fats and may even protect the
heart. Research is ongoing.

Health Effects of Saturated and Unsaturated Fats

Fat cannot and should not be removed from a diet. Healthy diets include
saturated and unsaturated fats. Even so, these fats are processed
differently in the body.
Saturated fats are more solid and have a chemical structure that is more
tightly packed. Too many saturated fats, too often, may increase bad
cholesterol (LDL), clog arteries, and increase the risk of cardiovascular
disease and events, such as heart attacks and strokes.
In general, monounsaturated and polyunsaturated fats are believed to
promote good cholesterol (HDL) by helping move bad cholesterol to the
liver, where it can be metabolized. (This is why news media and some
doctors talk about fats as being either "good" or healthy fats or "bad" or
unhealthy fats.) People are often encouraged to eat polyunsaturated fats,
in particular, as some studies have found omega-3s and omega-6s to be
beneficial.