Unprocessed oil undergoing a chemical reaction to create a solid, waxy substance: What is hydrogenated oil? Should we avoid it? Get the facts here.
In the past, partially hydrogenated oil, also known as trans fat, was commonly used in processed foods such as baked goods, stick margarine, frosting, coffee creamers, snack foods, and more. This oil was used by manufacturers for reasons such as cutting costs, preserving foods, enhancing texture, and enhancing taste [1].
However, in 2015, the Food and Drug Administration (FDA) declared that trans fat is not "generally recognized as safe" and had to be phased out by 2018. This decision was based on evidence showing that trans fat raises a person's LDL (bad) cholesterol levels and reduces HDL (good) cholesterol levels [2].
These changes in cholesterol levels can raise the risk of heart disease, stroke, and type 2 diabetes. Foods containing higher levels of hydrogenated oils include canned frostings, baked goods, margarine sticks, coffee creamers, snack foods [3].
Partially hydrogenated oil is just one type of hydrogenated oil. There is also fully hydrogenated oil, which uses a process to turn a liquid oil into a solid at room temperature, reducing the amount of trans fat in the final product. As of 2018, the FDA allows products to use fully hydrogenated oil [4].
Manufacturers have switched to using a combination of oils, including fully hydrogenated oil, instead of partially hydrogenated oil. However, some foods may still contain a small amount of trans fat as a result of the manufacturing process [5].
Instead of using trans fat or partially hydrogenated oils, manufacturers now use a combination of different oils to enhance taste and texture. A person should avoid hydrogenated oil as much as possible and include whole grains, non-tropical vegetable oils, unsweetened dairy, a variety of fruits and vegetables, skinless poultry, fish, legumes in their diet [6].
A person should also avoid sugar-sweetened beverages, foods with added sodium, foods high in saturated fat, and foods containing some trans fat. Instead of using trans fat or partially hydrogenated oils, opt for fresh fruits, vegetables, whole grains, and lean proteins instead [7].
In 2020, the FDA released certification that states fully hydrogenated rapeseed oil is safe for sparing use in food products. However, it's important to note that while fully hydrogenated oil may be safer than partially hydrogenated oil, it's still best to limit consumption [8].
An older study found that consuming trans fat increases a person's risk of developing insulin resistance, which can lead to type 2 diabetes [9]. Trans fats also promote chronic, low-grade inflammation, which contributes to tissue damage, insulin resistance, and weight gain [10].
In conclusion, consuming hydrogenated oils, especially partially hydrogenated oils, is linked to significant health risks. To mitigate these risks, it's best to avoid processed foods and make whole foods, including vegetables, fruits, nuts, lean protein, and unsweetened dairy, part of a regular diet.
References:
[1] FDA (2018) Trans Fats. Retrieved from https://www.fda.gov/food/ingredientspackaging-labeling/trans-fat
[2] FDA (2015) FDA Announces New Nutrition Facts Label for Packaged Foods. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-announces-new-nutrition-facts-label-packaged-foods
[3] AHA (2019) Trans Fats. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
[4] FDA (2018) FDA Issues Final Determination on Fully Hydrogenated Oils. Retrieved from https://www.fda.gov/food/ingredientspackaging-labeling/trans-fat/ucm613649.htm
[5] FDA (2020) FDA Announces Action to Further Limit Use of Artificial Trans Fats in Foods. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-announces-action-further-limit-use-artificial-trans-fats-foods
[6] AHA (2019) Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating
[7] AHA (2019) Diet and Lifestyle Recommendations. Retrieved from https://www.heart.org/en/health-topics/healthy-living/healthy-eating/nuts-seeds-and-oils/diet-and-lifestyle-recommendations
[8] FDA (2020) FDA Issues Final Determination on Fully Hydrogenated Oils. Retrieved from https://www.fda.gov/food/ingredientspackaging-labeling/trans-fat/ucm613649.htm
[9] Hu, F.B. (2001) Dietary Fats and Cardiovascular Disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1247991/
[10] Mozaffarian, D. (2006) Trans Fatty Acids and Cardiovascular Disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1460263/
- The predictive health risks associated with asthma, migraine, depression, obesity, psoriasis, bipolar, type 2 diabetes, and other chronic diseases may be decreased through a health-and-wellness diet focused on whole foods like vegetables, fruits, nuts, lean proteins, and unsweetened dairy.
- It's crucial to avoid sugar-sweetened beverages, foods high in added sodium, saturated fat, and some trans fat, such as those found in partially hydrogenated oils, as they contribute to health problems like insulin resistance, weight gain, and heightened risks of heart disease, stroke, and type 2 diabetes.
- Instead of relying on food benefits provided by processed foods containing hydrogenated oils, an individual can opt for fresh and natural alternatives, like fitness-and-exercise activities, to help maintain a healthier lifestyle.
- For individuals suffering from food-related conditions such as food allergies, it is important to investigate the specific types of oils used in their cooking, including trans and fully hydrogenated oils, to ensure adherence to their nutritional requirements.
- In the science community, there is ongoing research to further understand the correlation between hydrogenated oils and chronic health issues, aiming to improve health-and-wellness recommendations for the general public.
- Dietitians recommend including healthful sources of fats like non-tropical vegetable oils and whole grains in one's nutrition plan as an alternative to hydrogenated oils and to promote overall well-being.
- Various health initiatives emphasize the benefits of nutrition, fitness-and-exercise, and overall health-and-wellness education in order to promote a sustainable lifestyle that minimizes health risks associated with trans and hydrogenated oils.
- Individuals should consult with their healthcare providers to receive personalized nutrition advice that account for their unique health profiles and needs in managing conditions like diabetes, heart disease, or other chronic diseases relating to hydrogenated oils.
