5) DIET TO AVOID HEART DISEASE
c) Avoiding Trans Fatty Acids
Most vegetable fats are "unsaturated", i.e. they have one or more locations where there is a carbon double bond (one hydrogen and two carbons bounded to a carbon) rather than the two hydrogens and two carbons bounded to a carbon found in saturated fats. This double bond adds flexibility to the unsaturated oil and the unsaturated oil is thus typically a liquid at room temperature. This double bond is subject to oxidation and attack under heat and can cause the oil to go rancid, especially when used in deep frying. So hydrogen gas is added to the oil under heat and pressure and the double bond goes away. The oil becomes fully saturated with hydrogen and then becomes a very stable "trans fat" which is solid at room temperature. These trans fatty oils are very stable and can then be used over and over again to deep fry food and to add crispness to products such as potato chips and pizza. These oils become so stable that it is difficult for the body to metabolize them and get rid of them.
It is vital to avoid hydrogenated oils and trans fatty acids. Harvard University has recognized the risk these materials pose to the heart. The Harvard University researchers have estimated that 30,000 to 100,000 fewer people would die each year in the USA from coronary heart disease if trans fat was eliminated from the diet. This research is the reason many cities and states are considering outlawing trans fat. That death rate is huge and it simply does not have to be that way. Trans fat makes food crispy and adds shelf life to many baked goods, but there are other more healthful ways to achieve the same end. And trans fat, unlike cigarettes, is not a personal choice. Most people just don't realize how much trans fat is in their foods, especially their restaurant food. Trans fat is "vegetable shortening" (typically hydrogenated soybean oil) and is the preferred oil for restaurant cooking due to its ability to with stand high temperatures without degrading. Some fast food meals have over 12 grams of trans fat. The maximum daily intake of trans fat is recommended to be two grams. And most people get two grams from natural sources such as meat and dairy (there are small amounts of trans fats in meat and dairy).
It turns out that much of the fast food fried chicken is saturated with heavy doses of trans fat (KFC has just recently switched away from the trans fats). Do not eat "deep" fried chicken from any fried chicken establishment; it's probably the worst fast food you can eat. Indeed, stay away from any deep fried foods such as fish and chips, french-fries, breaded shrimp, chicken fried steak, hush puppies, etc. Trans fat is also used widely in doughnuts, pizzas, baked goods, and snacks. The big fast food chains are working on substitutes (Frito-Lay, Wendy's and Taco Bell have done substitutions already) but the smaller chains and the "mom and pop" operations may never make the switch. And your local doughnut shop and pizzeria aren't required to tell you that they use trans fats. Also unfortunately simply switching from trans fat to saturated fat doesn't truly eliminate the problem, as saturated fats are definitely not healthy.
Current Chapter: 5) DIET TO AVOID HEART DISEASE
a) Introduction
b) Avoiding Saturated Fats
c) Avoiding Trans Fatty Acids
d) Benefits of Unsaturated Fats
e) Fats and Weight Loss
f) Benefits of Fiber
g) Avoiding High Glycemic Index Foods
h) Reducing Salt Intake
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