Trans fat banned: Impact on your health
Get ready for a guilt-free makeover of your favorite donut!
Known as partially hydrogenated oil, or PHO, one type of trans fat commonly found in commercial baked goods linked to heart disease and other health issues for years is about to be eliminated from the U.S. food supply.
How Did We Get Here?
The long road of removing trans fats from the food supply is about to end.
It all started in 2015 when the U.S. Food and Drug Administration (FDA) declared artificial trans fats unsafe to eat. The food industry was given three years to reformulate products and ensure a smooth transition in the marketplace.
The final compliance date for specifically removing PHOs, which contain trans fats but also occur naturally in some meats, was Jan. 1, 2021.
In August 2023, the FDA made the decision permanent and enforceable through a direct final rule. This means that starting from Dec. 22, 2023, no products containing PHOs will be allowed on grocery store shelves.
Following in the Footsteps of Other Countries
Denmark made headlines as the first country to ban trans fats back in 2003. Since then, other countries including Switzerland, Iceland, Canada, Hungary, Norway, and Sweden have implemented restrictions.
In the United States, New York City, California, and parts of Maryland have also set limits on trans fats.
New York City implemented a city-wide phase-out on July 1, 2008, which prohibited foods containing half a gram or more of trans fat in food establishments. California’s Trans Fat Bill went into effect in 2010, banning the use of PHOs in restaurants. Montgomery County, Maryland, became the first county in the U.S. to completely ban trans fats.
What Exactly Are PHOs?
PHOs are oils that undergo a process called hydrogenation, which turns liquid oils into semi-solid fats. This process is commonly used to give food a desirable taste, texture, and longer shelf life.
However, PHOs contain trans fats, which have been linked to increased levels of LDL cholesterol and a higher risk of heart disease.
How Trans Fat Affects Your Health
A diet high in trans fat is associated with various health risks, including heart disease, cancer, and diabetes. According to the FDA, banning trans fats could prevent thousands of heart attacks and deaths each year.
Heart Disease
Consuming trans fats significantly increases the risk of coronary heart disease, as shown in comprehensive studies.
Research indicates that trans fats have no nutritional value and are responsible for hundreds of thousands of premature deaths from heart disease worldwide.
Cancer
High consumption of trans fats has been linked to an increased likelihood of prostate, colorectal, and other types of cancer.
Health officials acknowledge that it is impossible to eliminate all trans fats since they occur naturally in some meat and dairy products. However, processed and fried foods are the primary sources of trans fats in the diet.
Inflammation
A recent study found that diets high in trans fats lead to higher levels of intestinal inflammation compared to diets high in saturated fats.
Chronic inflammation is a risk factor for various conditions, including Alzheimer’s, arthritis, diabetes, and heart and lung disease.
Insulin Resistance
Even small amounts of trans fat consumption can interfere with cell function, potentially leading to insulin resistance and diabetes.
According to the World Health Organization, trans fats worsen insulin resistance, especially in individuals with high blood glucose levels, obesity, or lack of physical activity.
Simple Subs to Phase Out Trans Fats Before the Ban
While the ban on trans fats is approaching, there are steps you can take now to improve your health by eliminating trans fats and opting for healthier alternatives.
Here are a few tips for choosing healthier fats:
- Avoid processed foods. Choose foods with fewer than five ingredients or opt for whole foods with no ingredient list.
- Use olive oil instead of dressings and marinades.
- Replace processed snacks with handfuls of healthy nuts.
- Swap mayo or spreads with mashed avocado on sandwiches.
- Incorporate fish like wild-caught salmon or mackerel into your diet.
Which countries and regions have implemented restrictions or bans on trans fats?
Disease worldwide each year. Trans fats raise levels of LDL cholesterol (“bad” cholesterol) while simultaneously lowering levels of HDL cholesterol (“good” cholesterol”), leading to an increased risk of cardiovascular diseases such as heart attacks and strokes.
In addition to heart disease, the consumption of trans fats has also been linked to an increased risk of cancer and diabetes. These harmful fats have been found to promote inflammation and insulin resistance, contributing to the development and progression of these chronic diseases.
Recognizing the severe health risks associated with trans fats, many countries and regions around the world have taken steps to restrict or ban their use in food products. Denmark was the first to implement such a ban in 2003, followed by countries like Switzerland, Iceland, Canada, Hungary, Norway, and Sweden. These proactive measures have resulted in improved public health outcomes, as evidenced by reduced rates of heart disease in these countries.
In the United States, several states and cities have also implemented limitations on trans fats. New York City, for example, implemented a city-wide phase-out in 2008, prohibiting foods with half a gram or more of trans fat in food establishments. California’s Trans Fat Bill, which went into effect in 2010, banned the use of partially hydrogenated oils in restaurants. Montgomery County, Maryland, became the first county in the U.S. to completely ban trans fats.
The recent action by the FDA to eliminate partially hydrogenated oils, and consequently trans fats, from the U.S. food supply represents a significant milestone in the fight against heart disease and other associated health issues. This decision, effective from December 22, 2023, ensures that consumers will no longer be exposed to these harmful fats when purchasing products from grocery store shelves.
Moving forward, food manufacturers will need to find alternative ingredients and methods to maintain the desired taste, texture, and shelf life of their products. Fortunately, there are many healthier alternatives available, such as natural oils and fats, that can be used without compromising on quality.
As consumers, it is essential to be informed about the risks associated with trans fats and to make conscious choices to prioritize our health. By opting for products free from trans fats and choosing whole, unprocessed foods whenever possible, we can reduce our risk of heart disease and other chronic diseases.
The removal of partially
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